Mediterranean Tuna and Feta Salad with Whole-Wheat Toast
A crisp Mediterranean salad featuring protein-rich tuna, creamy crumbled feta, and fresh greens served alongside warm whole-wheat toast.
Prep
10 min
Cook
0 min
Total
10 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 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
10 min
Cook
0 min
Total
10 min
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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 6 steps complete
Next: Place mixed salad green and halved cherry…
- 01
Place mixed salad green and halved cherry…
Place mixed salad green and halved cherry tomato into a medium bowl.
Tap card to mark done - 02
Add drained canned tuna in water and…
Add drained canned tuna in water and crumbled feta cheese to the bowl.
Tap card to mark done - 03
Whisk extra virgin olive oil and lemon…
Whisk extra virgin olive oil and lemon juice together in a small ramekin until combined, then drizzle over the salad.
Look for: combined, then drizzle over the salad
Tap card to mark done - 04
Gently toss the salad with tongs until…
Gently toss the salad with tongs until the dressing evenly coats the greens and tuna.
Look for: the dressing evenly coats the greens and tuna
Tap card to mark done - 05
Place the slice of whole-wheat bread into…
Place the slice of whole-wheat bread into a toaster set to medium heat for 2 to 3 minutes until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 06
Plate the tossed salad alongside the warm…
Plate the tossed salad alongside the warm toasted whole-wheat bread and serve immediately.
Ready when: everything is assembled and ready to enjoy
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