Packable Tuna Hemp Salad With Whole Wheat Bread And Apple
A satisfying, shelf-stable lunch featuring skipjack tuna mixed with hemp hearts and creamy avocado mayo, paired with whole wheat bread, crisp apple, and peanut butter. High in protein and fiber, it is quick to pack and completely soy-free with no added sugar.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Tracey + Lila
Tracey 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
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
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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
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 8 steps complete
Next: Open the tuna pouch and empty the…
- 01
Open the tuna pouch and empty the…
Open the tuna pouch and empty the skipjack tuna into a small bowl or container.
Tap card to mark done - 02
Add the avocado mayonnaise and hemp hearts…
Add the avocado mayonnaise and hemp hearts to the tuna, then mix with a fork until combined.
Look for: combined
Tap card to mark done - 03
Lay out the slice of whole wheat…
Lay out the slice of whole wheat bread and spread the tuna mixture evenly on top, or keep them separate in your lunch bag until ready to assemble.
Look for: ready to assemble
Tap card to mark done - 04
Wash and slice the small Granny Smith…
Wash and slice the small Granny Smith apple into wedges.
Tap card to mark done - 05
Portion out the peanut butter into a…
Portion out the peanut butter into a small container for dipping the apple slices.
Tap card to mark done - 06
Measure out the dry-roasted pumpkin seeds and…
Measure out the dry-roasted pumpkin seeds and pack them in a small snack pouch.
Tap card to mark done - 07
If including the pumpkin bread
If including the pumpkin bread, wrap it securely to pack along with the rest of the meal.
Tap card to mark done - 08
Pack all items in a lunch bag
Pack all items in a lunch bag; if unconsumed, shelf-stable items can be stored at room temperature or returned to the fridge.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.