Classic Tuna Niçoise Salad
A vibrant, protein-rich French classic featuring flaky tuna, tender baby potatoes, and crisp green beans. Tossed in a zesty Dijon vinaigrette for a satisfying and energizing lunch.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 22-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Whisk · Knife and cutting board
Time saver
Batch prep for the week: Boil extra potatoes, green beans, and eggs on a Sunday so you can assemble this salad in under 5 minutes on busy weekdays.
Do these three things first
- 1Prep canned tuna (drained)
- 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
One clear step at a time
0 of 6 steps complete
Next: Bring a small pot of salted water…
- 01
Bring a small pot of salted water…
Bring a small pot of salted water to a boil. Add the halved baby potatoes and cook for 10 to 12 minutes until fork-tender.
Tap card to mark done - 02
During the last 3 minutes of the…
During the last 3 minutes of the potatoes' cooking time, drop the green beans into the same pot to blanch them. Drain both and briefly rinse under cold water to stop the cooking process.
Tap card to mark done - 03
Meanwhile
Meanwhile, place the egg in a separate small pot of boiling water. Boil for 7 to 8 minutes for a firm but slightly soft yolk. Transfer to a bowl of cold water, then peel and slice in half.
Tap card to mark done - 04
In the bottom of your serving bowl
In the bottom of your serving bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and black pepper to create a quick vinaigrette.
Tap card to mark done - 05
Add the butter lettuce to the bowl…
Add the butter lettuce to the bowl and gently toss to coat the leaves in the dressing.
Tap card to mark done - 06
Top the dressed greens with the cooled…
Top the dressed greens with the cooled potatoes, green beans, kalamata olives, halved egg, and flaked tuna.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Batch prep for the week
Batch prep for the week: Boil extra potatoes, green beans, and eggs on a Sunday so you can assemble this salad in under 5 minutes on busy weekdays.
Flavor upgrade
Flavor upgrade: If you prefer tuna packed in olive oil, you can use that instead and skip adding the extra tablespoon of olive oil to your dressing.
Easy peeling
Easy peeling: Older eggs peel much easier than very fresh ones. Cracking the shell gently all over before peeling under cold running water also helps.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.