High Protein Tuna and Cottage Cheese Grain Bowl
Flaked tuna and creamy cottage cheese served over warm quinoa and leafy spinach, topped with rich avocado. A zero-cook, assembly-only pescatarian bowl packed with 38g of protein for busy days.
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 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
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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
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 5 steps complete
Next: Add the fresh spinach and cooked quinoa…
- 01
Add the fresh spinach and cooked quinoa…
Add the fresh spinach and cooked quinoa to a serving bowl.
Tap card to mark done - 02
Spoon the cottage cheese and drained flaked…
Spoon the cottage cheese and drained flaked tuna over the spinach and quinoa base.
Tap card to mark done - 03
Top with the sliced avocado
Top with the sliced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Drizzle the lemon juice and olive oil…
Drizzle the lemon juice and olive oil evenly over all ingredients in the bowl.
Tap card to mark done - 05
Sprinkle with salt and black pepper before…
Sprinkle with salt and black pepper before serving immediately.
Tap card to mark done
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