10-Minute Mediterranean Tuna & White Bean Salad
A bright, satisfying lunch bowl made with flaked albacore tuna, creamy cannibalized white beans, crisp cucumber, and tangy kalamata olives. Tossed with a simple olive oil and lemon dressing for zero cooking and maximum portability.
Prep
8 min
Cook
0 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Tiff + Lila
Tiff 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
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
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
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
8 min
Cook
0 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Make-Ahead Friendly: Drain the beans and tuna well before mixing to keep the salad crisp for meal prep.
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 albacore tuna and drained…
- 01
Combine the drained albacore tuna and drained…
In a medium mixing bowl, combine the drained albacore tuna and drained white beans, gently flaking the tuna with a fork.
Tap card to mark done - 02
Add the diced cucumber
Add the diced cucumber, halved kalamata olives, and finely chopped red onion to the bowl.
Tap card to mark done - 03
Drizzle with the extra virgin olive oil…
Drizzle with the extra virgin olive oil and fresh lemon juice.
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Season with salt and pepper
Season with salt and pepper, then toss gently with a spoon until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 05
Transfer to a portable glass container or…
Transfer to a portable glass container or food storage vessel if packing for work. Eat immediately or store in the refrigerator for up to 3 days.
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