Mediterranean Tuna and Chickpea Meal Prep Salad
A satisfying, protein-packed tuna and chickpea salad tossed with crisp red pepper and tangy feta cheese. Perfect for packing ahead, it takes under 15 minutes to assemble and stays fresh all afternoon.
Prep
12 min
Cook
0 min
Total
12 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
Choose your servings, gather what you need, then cook along below.
Prep
12 min
Cook
0 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Store the dressing in a separate small container if you prefer to keep the spinach extra crisp until lunchtime.
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: Whisk together 1 tbsp (15ml) extra virgin…
- 01
Whisk together 1 tbsp (15ml) extra virgin…
In a medium mixing bowl, whisk together 1 tbsp (15ml) extra virgin olive oil and 1 tbsp (15ml) lemon juice until emulsified.
Look for: emulsified
Tap card to mark done - 02
Add 0
Add 0.5 cups (82g) drained canned chickpeas, 1 can (140g) drained solid white tuna in water, and 0.5 pcs (60g) chopped red bell pepper to the bowl.
Tap card to mark done - 03
Flake the tuna with a fork and…
Flake the tuna with a fork and gently stir all ingredients together until evenly coated in the dressing.
Look for: evenly coated in the dressing
Tap card to mark done - 04
Fold in 2 tbsp (30g) crumbled feta…
Fold in 2 tbsp (30g) crumbled feta cheese.
Tap card to mark done - 05
Line a portable meal container with 2…
Line a portable meal container with 2 cups (60g) fresh baby spinach.
Tap card to mark done - 06
Spoon the tuna and chickpea mixture over…
Spoon the tuna and chickpea mixture over the top of the spinach base, seal tightly, and chill until ready to eat.
Look for: ready to eat
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.