Hormone-Friendly Summer Salad with Avocado and Salmon

When the weather is warmer, we all naturally start craving lighter meals. The challenge is that salads can often leave you hungry an hour later, particularly if they are missing enough protein, fibre and healthy fats.

This summer salad is designed to be both fresh and satisfying, whilst also supporting blood sugar balance, energy and hormone health.

It combines protein-rich salmon with healthy fats from avocado, fibre-rich vegetables and polyphenol-rich herbs and leaves. It is also incredibly versatile and works well as a quick lunch or light dinner during busy summer weeks.

Why this salad supports hormone health

One of the key things I focus on with clients is building meals that help them feel fuller and more energised, rather than constantly grazing or relying on caffeine and sugar to get through the day.

This recipe contains several nutrients that may support hormone and metabolic health:

Protein Salmon provides high-quality protein which may help support blood sugar balance, muscle maintenance and appetite regulation.

Omega-3 fats Oily fish such as salmon is rich in omega-3 fatty acids, which are associated with cardiovascular, cognitive and inflammatory health. This can be particularly important for women with PCOS/PMOS and during perimenopause, where inflammation and metabolic health may become increasingly relevant.

Fibre The vegetables, leaves, seeds and avocado help increase fibre intake, which supports gut health, cholesterol balance and blood sugar regulation.

Magnesium and potassium Avocado, pumpkin seeds and leafy greens provide important minerals involved in stress regulation, muscle function and energy production.

Polyphenols Colourful vegetables, herbs and extra virgin olive oil contain polyphenols, plant compounds associated with gut and metabolic health.

Most importantly, this is a meal that feels realistic and enjoyable rather than restrictive.

Serves 2

Ingredients

• 2 salmon fillets
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon
• 1 tsp Dijon mustard
• Mixed salad leaves
• 1 avocado, sliced
• 1 cucumber, chopped
• 250g cherry tomatoes, halved
• ½ red onion, finely sliced
• 1 tbsp pumpkin seeds
• Fresh herbs such as parsley, dill or basil
• Salt and black pepper

Method

1. Preheat the oven to 180°C fan. Place the salmon fillets on a baking tray, brush with olive oil and season with black pepper and a squeeze of lemon. Bake for around 12–15 minutes, depending on thickness.
2. Meanwhile, prepare the salad by combining the leaves, avocado, cucumber, tomatoes and red onion in a large bowl.
3. Mix the olive oil, lemon juice and Dijon mustard to create a simple dressing. Season to taste. 
4. Flake the cooked salmon over the salad and top with pumpkin seeds and fresh herbs.
5. Drizzle over the dressing before serving.
6. Enjoy!

Easy ingredient swaps

This salad works well with lots of variations depending on what you have available.

You could try:

• Mackerel or trout instead of salmon
• Feta or grilled halloumi for a vegetarian option
• Lentils or edamame beans for additional fibre
• Rocket, spinach or watercress as the salad base
• Walnuts or sunflower seeds instead of pumpkin seeds
• Quinoa or new potatoes if you need a more substantial meal