Mediterranean Tuna and White Bean Salad
A quick, protein-packed salad using a tuna pouch, creamy white beans, and crisp vegetables. This no-cook meal is perfect for a fast lunch that keeps you full and focused.
Prep
10 min
Cook
0 min
Total
10 min
Makes about
1 serving
Created together. Shared with you.
Made by Sandra + Lila
Sandra 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
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
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
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
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
Basic kitchen utensils
Time saver
This recipe is highly portable; you can mix everything except the lemon juice and oil ahead of time, then dress it right before eating.
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 the tuna from the pouch with…
- 01
Combine the tuna from the pouch with…
In a medium bowl, combine the tuna from the pouch with the white beans, cherry tomato, and cucumber.
Tap card to mark done - 02
Add the red onion
Add the red onion, parsley, and olive oil.
Tap card to mark done - 03
Squeeze the fresh lemon juice over the…
Squeeze the fresh lemon juice over the mixture and season with a pinch of black pepper.
Tap card to mark done - 04
Toss gently to combine all ingredients without…
Toss gently to combine all ingredients without mashing the beans.
Tap card to mark done - 05
Serve immediately or chill for 15 minutes…
Serve immediately or chill for 15 minutes to let flavors meld.
Allow: 15 minutes
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.