Mediterranean Quinoa and Tuna Power Bowl
A refreshing and satisfying lunch bowl packed with fluffy quinoa, savory canned tuna, creamy feta, and crisp fresh vegetables. Tossed in a quick lemon-herb dressing for an easy, protein-rich meal.
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
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
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
Whisk · Knife and cutting board
Time saver
Cook a larger batch of quinoa ahead of time to make weekday assembly take under 5 minutes.
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: Add 0
- 01
Add 0
Add 0.5 cup of cooked quinoa to a serving bowl as the base.
Tap card to mark done - 02
Drain 100g of canned tuna thoroughly and…
Drain 100g of canned tuna thoroughly and flake it over the quinoa with a fork.
Tap card to mark done - 03
Dice 0
Dice 0.5 pcs cucumber and 0.25 pcs red onion into small bite-sized pieces, then slice 5 pcs cherry tomato in half.
Tap card to mark done - 04
Arrange the cucumber
Arrange the cucumber, red onion, cherry tomato, and 30g of crumbled feta cheese over the quinoa and tuna.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Whisk together 1 tbsp olive oil and…
In a small cup, whisk together 1 tbsp olive oil and 1 tbsp lemon juice until emulsified.
Look for: emulsified
Tap card to mark done - 06
Drizzle the dressing evenly over the bowl
Drizzle the dressing evenly over the bowl, toss gently to combine, and serve immediately or store chilled for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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