Mediterranean Cottage Cheese and White Bean Tuna Bowl
A refreshing, zero-cook meal prep bowl combining protein-rich tuna, creamy cottage cheese, and soft white beans with crisp cucumbers. Perfect for high-fatigue days when you need maximum nourishment with zero cooking effort.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Stacie + Lila
Stacie 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
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender
Time saver
Store pre-assembled bowls in the refrigerator for up to 3 days for effortless lunches.
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: Place the cottage cheese into a wide…
- 01
Place the cottage cheese into a wide…
Place the cottage cheese into a wide serving bowl as the base.
Tap card to mark done - 02
Spoon the drained albacore tuna and drained…
Spoon the drained albacore tuna and drained white beans side by side over the cottage cheese.
Tap card to mark done - 03
Add the diced cucumber and halved cherry…
Add the diced cucumber and halved cherry tomatoes alongside the protein.
Tap card to mark done - 04
Drizzle the extra-virgin olive oil and fresh…
Drizzle the extra-virgin olive oil and fresh lemon juice evenly over the top of the bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Season with a pinch of sea salt…
Season with a pinch of sea salt and dried oregano, then enjoy immediately or cover and refrigerate for later.
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