Mediterranean Tuna and White Bean Salad
A quick, no-cook salad featuring protein-rich tuna, creamy white beans, and peppery arugula. Tossed in a bright lemon-olive oil dressing for an instant energy boost.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make it ahead: You can mix the tuna and beans up to 3 days in advance. Keep it in an airtight container in the fridge and spoon it over fresh arugula right before eating.
Do these three things first
- 1Prep chunk light or albacore tuna (drained), cup white beans (rinsed)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Flake the drained tuna with a fork
- 01
Flake the drained tuna with a fork
In a medium bowl, flake the drained tuna with a fork.
Tap card to mark done - 02
Add the rinsed white beans
Add the rinsed white beans, sliced red onion, and fresh lemon juice.
Tap card to mark done - 03
Drizzle with olive oil
Drizzle with olive oil, dried oregano, sea salt, and black pepper. Toss gently to combine.
Tap card to mark done - 04
Place the fresh arugula on a plate…
Place the fresh arugula on a plate or in a serving bowl, then spoon the tuna and bean mixture over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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