Greek Quinoa and Tuna Salad
A Mediterranean-inspired protein bowl combining flaked canned tuna, cooked quinoa, crisp cucumbers, cherry tomatoes, sharp red onion, Kalamata olives, and crumbled feta cheese. Tossed in a simple extra virgin olive oil and lemon vinaigrette for an easy, energizing lunch.
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
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
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
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
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Prep
10 min
Cook
0 min
Total
10 min
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Equipment
Colander · Whisk
Time saver
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- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
0 of 7 steps complete
Next: Drain 120g of canned tuna thoroughly in…
- 01
Drain 120g of canned tuna thoroughly in…
Drain 120g of canned tuna thoroughly in a fine-mesh strainer.
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Whisk together 1 tbsp (15ml) of extra…
In a small jar or bowl, whisk together 1 tbsp (15ml) of extra virgin olive oil and 1 tbsp (15ml) of fresh lemon juice until emulsified.
Look for: emulsified
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Combine 0
In a medium salad bowl, combine 0.5 cup cooked quinoa, 0.5 chopped cucumber, 0.5 cup halved cherry tomatoes, 0.25 thinly sliced red onion, and 4 pitted kalamata olives.
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Gently flake the drained tuna into the…
Gently flake the drained tuna into the salad bowl using a fork.
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Pour the lemon and olive oil dressing…
Pour the lemon and olive oil dressing over the salad and toss gently to coat all ingredients evenly.
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Top with 30g crumbled feta cheese
Top with 30g crumbled feta cheese.
Ready when: everything is assembled and ready to enjoy
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Serve immediately or store in a sealed…
Serve immediately or store in a sealed container in the refrigerator for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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