Classic Dairy-Free Tuna Salad Prep
A simple, protein-packed classic tuna salad with sweet relish and crisp celery. Perfectly creamy and completely dairy-free for an effortless lunch prep.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Amanda + Lila
Amanda created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
Steadier 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Double or triple the quantities easily to prep lunches for the week ahead.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Open 1 canned tuna in water
- 01
Open 1 canned tuna in water
Open 1 canned tuna in water, drain the liquid completely, and transfer the tuna into a medium mixing bowl.
Tap card to mark done - 02
Flake the tuna with a fork until…
Flake the tuna with a fork until it is finely broken apart.
Look for: it is finely broken apart
Tap card to mark done - 03
Add 1 tbsp mayonnaise
Add 1 tbsp mayonnaise, 1 tbsp sweet pickle relish, 0.25 pcs finely diced vidalia onion, and 0.5 pcs finely diced celery stalk to the bowl.
Tap card to mark done - 04
Stir all ingredients together until smooth and…
Stir all ingredients together until smooth and evenly combined.
Look for: smooth and evenly combined
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Taste and adjust with a pinch of…
Taste and adjust with a pinch of black pepper if desired.
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Cover tightly and chill in the refrigerator…
Cover tightly and chill in the refrigerator at 40°F (4°C) for at least 15 minutes before serving or store in an airtight container for up to 3 days.
Allow: 15 minutes
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