Mediterranean Tuna and Feta Salad with Whole-Wheat Toast
A flavorful Mediterranean salad featuring protein-packed tuna, tangy crumbled feta, and fresh greens with rich Sylter dressing alongside crisp whole-wheat toast.
Prep
10 min
Cook
3 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
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
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
10 min
Cook
3 min
Total
13 min
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The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Wash 100g of fresh mixed greens and…
- 01
Wash 100g of fresh mixed greens and…
Wash 100g of fresh mixed greens and cherry tomatoes, then slice the tomatoes into halves.
Tap card to mark done - 02
Place the greens and halved tomatoes into…
Place the greens and halved tomatoes into a medium salad bowl.
Tap card to mark done - 03
Drain 80g of canned tuna and flake…
Drain 80g of canned tuna and flake it gently into the bowl over the greens.
Tap card to mark done - 04
Crumble 50g of feta cheese evenly over…
Crumble 50g of feta cheese evenly over the tuna and vegetables.
Tap card to mark done - 05
Drizzle 30g of Sylter dressing over the…
Drizzle 30g of Sylter dressing over the top of the salad.
Ready when: everything is assembled and ready to enjoy
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Toast 2 slices of whole-wheat bread in…
Toast 2 slices of whole-wheat bread in a toaster for 2 to 3 minutes until golden brown and crisp.
Look for: golden brown and crisp
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Serve the fresh salad immediately with warm…
Serve the fresh salad immediately with warm whole-wheat toast on the side.
Ready when: everything is assembled and ready to enjoy
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