Quick Lemon Herb Tuna & Boiled Egg Salad
A rapid, high-protein evening salad featuring flaked tuna, hard-boiled eggs, and crisp greens with a zesty olive oil dressing. Naturally gluten-free and crafted without added sugar to fuel muscle recovery.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Jaye + Lila
Jaye 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
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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Store-bought pre-boiled eggs save prep time on busy evenings.
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: Peel 2 hard-boiled eggs and slice them…
- 01
Peel 2 hard-boiled eggs and slice them…
Peel 2 hard-boiled eggs and slice them in half on a cutting board.
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Combine 150g of drained canned tuna
In a medium mixing bowl, combine 150g of drained canned tuna, 1 tbsp of extra virgin olive oil, 1 tbsp of fresh lemon juice, 0.25 tsp of dried oregano, and a pinch of black pepper. Flake the tuna gently with a fork until the oil and lemon juice are evenly incorporated.
Look for: the oil and lemon juice are evenly incorporated
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Add 2 cups of fresh baby spinach…
Add 2 cups of fresh baby spinach to a serving plate or salad bowl.
Ready when: everything is assembled and ready to enjoy
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Spoon the seasoned tuna mixture directly over…
Spoon the seasoned tuna mixture directly over the spinach bed.
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Arrange the sliced hard-boiled eggs around the…
Arrange the sliced hard-boiled eggs around the tuna.
Ready when: everything is assembled and ready to enjoy
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Serve immediately or cover and refrigerate for…
Serve immediately or cover and refrigerate for up to 24 hours.
Allow: 24 hours
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