Mediterranean Sardine and Greek Yogurt Lunch Bowl
Flaky sardines and diced egg tossed with cool Greek yogurt, crisp cucumbers, and briny Kalamata olives. A savory, high-protein pescatarian bowl with zero cooking required.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · 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: Halve and peel 1 pre-cooked large egg
- 01
Halve and peel 1 pre-cooked large egg
Halve and peel 1 pre-cooked large egg, then cut it into bite-sized pieces on a cutting board.
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Combine 0
In a medium bowl, combine 0.33 cup plain greek yogurt, 1 tbsp lemon juice, 1 tsp extra-virgin olive oil, and a pinch of black pepper.
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Whisk the dressing with a fork until…
Whisk the dressing with a fork until smooth and creamy.
Look for: smooth and creamy
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Dice 0
Dice 0.5 cucumber into 0.5 inch (1.2cm) pieces and slice 5 kalamata olive items in half.
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Add the cucumber pieces
Add the cucumber pieces, olive halves, and 85g drained canned sardines to the bowl.
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Gently fold the ingredients together using a…
Gently fold the ingredients together using a spoon, keeping sardine pieces slightly chunky.
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Top with the diced egg and serve…
Top with the diced egg and serve immediately.
Ready when: everything is assembled and ready to enjoy
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