Lemon Herb Tuna and White Bean Salad
A refreshing and satisfying Mediterranean-inspired lunch featuring flaky albacore tuna, creamy white beans, and crisp vegetables tossed in a bright lemon-herb dressing. This meal is designed to be quick to assemble while delivering sustained energy.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Lauren + Lila
Lauren 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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
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
Whisk · Mixing bowl
Time saver
Make-Ahead Friendly: You can prep the tuna, bean, and veggie mixture up to a day in advance. Keep the dressing separate and toss them together just before serving to keep the spinach crisp.
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: Combine the canned albacore tuna
- 01
Combine the canned albacore tuna
Combine the canned albacore tuna, cannellini bean, cucumber, and cherry tomato in a medium mixing bowl.
Tap card to mark done - 02
Whisk together the olive oil
In a small cup, whisk together the olive oil, lemon juice, dried oregano, and a pinch of salt until well combined.
Look for: well combined
Tap card to mark done - 03
Pour the dressing over the tuna and…
Pour the dressing over the tuna and bean mixture, then toss gently with a spoon until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 04
Arrange the fresh spinach on a serving…
Arrange the fresh spinach on a serving plate or pack it into a lunch container.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spoon the dressed tuna and bean salad…
Spoon the dressed tuna and bean salad directly over the bed of spinach.
Tap card to mark done - 06
Top with the crumbled feta cheese and…
Top with the crumbled feta cheese and serve immediately, or store in an airtight container in the refrigerator for up to 24 hours.
Allow: 24 hours
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