Creamy Avocado and Cottage Cheese Tuna Salad Bowl
A high-protein tuna salad mashed with cottage cheese, avocado, and a touch of mayo over crisp greens. Takes just minutes to toss together for an energizing, no-cook school lunch.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
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 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
Knife and cutting board
Time saver
Pack the mixed greens and tuna mixture in separate compartments if preparing ahead to keep the greens crisp.
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 5 steps complete
Next: Combine the drained canned tuna
- 01
Combine the drained canned tuna
In a medium bowl, combine the drained canned tuna, cottage cheese, avocado, mayonnaise, and lemon juice.
Tap card to mark done - 02
Use a fork to mash and fold…
Use a fork to mash and fold the mixture until creamy yet chunky.
Look for: creamy yet chunky
Tap card to mark done - 03
Dice 1 celery stalk into fine pieces…
Dice 1 celery stalk into fine pieces and fold into the tuna mixture for added crunch.
Tap card to mark done - 04
Place 2 cups of mixed greens into…
Place 2 cups of mixed greens into a portable lunch container or bowl.
Tap card to mark done - 05
Scoop the tuna salad mixture directly over…
Scoop the tuna salad mixture directly over the greens and serve immediately, or cover and chill for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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.
Free to download