High Protein Mediterranean Tuna Salad Bowl
Flaky, lean tuna tossed with crisp cucumber and dressed in rich avocado oil and tangy red wine vinegar over crunchy baby green leaf lettuce. A seed-oil-free, refreshing lunch packed with lean protein and clean hydration.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Danielle + Lila
Danielle 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 5 steps complete
Next: Whisk together the avocado oil
- 01
Whisk together the avocado oil
In a medium mixing bowl, whisk together the avocado oil, red wine vinegar, a pinch of sea salt, and freshly cracked black pepper until emulsified.
Look for: emulsified
Tap card to mark done - 02
Add the drained canned light tuna and…
Add the drained canned light tuna and diced cucumber to the bowl, gently flaking the tuna with a fork while folding it into the dressing until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Arrange the baby crisp green leaf lettuce…
Arrange the baby crisp green leaf lettuce across the base of a wide serving bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spoon the seasoned tuna and cucumber mixture…
Spoon the seasoned tuna and cucumber mixture directly over the bed of greens.
Tap card to mark done - 05
Serve immediately for maximum crunch
Serve immediately for maximum crunch, or store components separately in airtight containers in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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