Avocado and Canned Tuna Salad Lettuce Boats
A creamy, quick tuna salad packed with protein and healthy fats, wrapped in crisp romaine leaves. Perfect for a busy workday with zero cooking required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Esther + Lila
Esther 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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
To prep ahead, mix the tuna salad up to 2 days in advance and store in an airtight container in the fridge; add lime juice to keep the avocado bright green.
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 1 canned drain-and-serve light tuna (5…
- 01
Combine 1 canned drain-and-serve light tuna (5…
In a medium mixing bowl, combine 1 canned drain-and-serve light tuna (5 oz / 140g), 0.5 medium avocado (mashed), 1 tbsp mayonnaise, 1 tsp Dijon mustard, 1 tbsp lime juice, and 0.25 tsp sea salt.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Stir with a fork for 30 seconds…
Stir with a fork for 30 seconds until the mixture is uniform and creamy.
Look for: the mixture is uniform and creamy
Tap card to mark done - 03
Lay 3 large romaine lettuce leaves flat…
Lay 3 large romaine lettuce leaves flat on a clean plate or cutting board.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Spoon equal portions of the tuna salad…
Spoon equal portions of the tuna salad into the center of each romaine leaf.
Tap card to mark done - 05
Serve immediately or pack the tuna salad…
Serve immediately or pack the tuna salad and lettuce separately for an easy travel lunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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