Mediterranean Tuna and Feta Salad with Whole-Wheat Toast
A quick and crisp Mediterranean salad featuring protein-rich tuna, tangy feta, and sweet tomatoes served alongside toasted whole-wheat bread.
Prep
10 min
Cook
2 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
10 min
Cook
2 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Store any leftover salad (without dressing) in an airtight container in the refrigerator for up to 24 hours.
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: Combine 1 bowl (50g) of chopped Romaine…
- 01
Combine 1 bowl (50g) of chopped Romaine…
In a medium mixing bowl, combine 1 bowl (50g) of chopped Romaine lettuce, 1 medium (123g) red tomato, and 0.5 medium (55g) red onion.
Tap card to mark done - 02
Add 1
Add 1.5 cans (165g drained weight) of canned tuna in water and 0.5 cups (75g) of crumbled feta cheese to the bowl.
Tap card to mark done - 03
Whisk together 1 tbsp (15ml) extra virgin…
Whisk together 1 tbsp (15ml) extra virgin olive oil and 1 tbsp (15ml) lemon juice in a small cup, then drizzle evenly over the salad.
Tap card to mark done - 04
Toss gentle until all ingredients are combined
Toss gentle until all ingredients are combined.
Look for: all ingredients are combined
Tap card to mark done - 05
Toast 2 slices (56g) of whole-wheat bread…
Toast 2 slices (56g) of whole-wheat bread until golden brown.
Look for: golden brown
Tap card to mark done - 06
Serve the cold salad alongside the warm…
Serve the cold salad alongside the warm toasted whole-wheat bread immediately.
Ready when: everything is assembled and ready to enjoy
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.
Free to download