High-Protein Greek Yogurt Tuna Pita Pocket
A quick, no-cook lunch pocket packed with satisfying tuna, creamy Greek yogurt, and crisp vegetables in a whole-wheat pita.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 HealthSteadier 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
Comfortably 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
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 · Knife and cutting board
Time saver
Pack the pita pocket separate from the tuna salad if prepping ahead to avoid the bread becoming soggy.
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 120g canned tuna (drained)
- 01
Combine 120g canned tuna (drained)
In a medium mixing bowl, combine 120g canned tuna (drained), 0.25 cup plain greek yogurt, 1 tbsp lemon juice, and 1 tsp extra-virgin olive oil.
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Mix thoroughly with a fork until smooth…
Mix thoroughly with a fork until smooth and well combined.
Look for: smooth and well combined
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Add 0
Add 0.5 pcs cucumber (diced) and 0.5 cup cherry tomato (halved) to the bowl, then gently fold into the tuna mixture.
Tap card to mark done - 04
Warm 1 pcs whole-wheat pita bread in…
Warm 1 pcs whole-wheat pita bread in the microwave for 10 seconds to make it pliable, then slice it in half to form two pockets.
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Divide the tuna and vegetable mixture evenly…
Divide the tuna and vegetable mixture evenly between the two pita halves.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately or pack in an airtight…
Serve immediately or pack in an airtight container for a meal-prep lunch.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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