Herby Mediterranean Tuna and White Bean Salad
A crisp, satisfying meal-prep lunch combining protein-rich canned tuna, creamy white beans, and crunchy vegetables tossed in a bright lemon-olive oil dressing.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
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Equipment
Colander · Mixing bowl
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: Measure 150g (5
- 01
Measure 150g (5
Measure 150g (5.3 oz) of canned light tuna and drain off all liquid thoroughly over the sink.
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Measure 0
Measure 0.5 cup (120g) of canned white beans in a small colander, rinse under cold running water for 10 seconds, and drain well.
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Add the drained light tuna
In a medium glass meal prep container or mixing bowl, add the drained light tuna, rinsed white beans, 0.5 cup chopped cucumber, 0.5 cup halved cherry tomatoes, and 0.25 cup finely diced red onion.
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Flake the light tuna gently with a…
Flake the light tuna gently with a fork into bite-sized chunks so it distributes evenly with the vegetables.
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Drizzle 1 tbsp (15ml) of olive oil…
Drizzle 1 tbsp (15ml) of olive oil and 1 tbsp (15ml) of fresh lemon juice over the salad mixture.
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Season with a small pinch of salt…
Season with a small pinch of salt and fresh black pepper, then gently toss everything together until evenly coated.
Look for: evenly coated
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Seal the container tightly with a lid…
Seal the container tightly with a lid and store in the refrigerator for up to 4 days, or serve immediately cold.
Ready when: everything is assembled and ready to enjoy
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