Mediterranean Shrimp And Tuna Meal Prep Bowl
A versatile, cold-assembly lunch prep featuring herb-marinated shrimp, premium canned tuna, crisp cucumbers, and a bright chickpea-quinoa base. Perfect for effortless mix-and-match lunches with a refreshing Mediterranean flavor profile.
Prep
15 min
Cook
15 min
Total
35 min
Makes
3 servings
Created together. Shared with you.
Made by Stacie + Lila
Stacie 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
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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 7 steps complete
Next: Cook the quinoa
- 01
Cook the quinoa
Cook the quinoa: Rinse the quinoa in a fine-mesh strainer. In a small saucepan, combine the quinoa and 1 cup (240ml) of water. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the water is completely absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and let cool completely.
Look for: the water is completely absorbed
Tap card to mark done - 02
Rinse the chickpeas
Rinse the chickpeas: Open the can of chickpeas, drain the liquid, and rinse thoroughly under cold water. Pat dry with a paper towel.
Tap card to mark done - 03
Chop the vegetables
Chop the vegetables: Dice the cucumber into 0.5-inch (1.2cm) cubes. Slice the kalamata olives in half. Stem the kale, discard the tough ribs, and finely ribbon-cut the leaves.
Tap card to mark done - 04
Prepare the grain and bean base
Prepare the grain and bean base: In a large mixing bowl, combine the cooled quinoa, rinsed chickpeas, and ribboned kale. Toss to distribute evenly. Divide this base into three equal airtight meal-prep containers (for the 3 planned servings).
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Cook the shrimp
Cook the shrimp: Pat the shrimp dry with a paper towel. In a skillet, heat 1 tbsp of olive oil over medium-high heat. Add the shrimp and cook for 2 to 3 minutes per side until they turn pink and opaque. Transfer to a plate to cool completely. Divide the cooled shrimp among your meal-prep containers.
Look for: they turn pink and opaque
Tap card to mark done - 06
Portion the toppings
Portion the toppings: Distribute the crumbled feta, sliced kalamata olives, and diced cucumber evenly among the containers. Top each bowl with 1 tbsp of tzatziki.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Assemble and store
Assemble and store: Drain the tuna in olive oil (reserving a splash of the oil if you like for dressing) and flake it with a fork. Keep the tuna separate or add it directly to the bowls. Store the assembled bowls in the refrigerator for up to 4 days. Enjoy cold!
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.