Loaded Tuna and Black Bean Nacho Bowl
Crisp tortilla chips topped with high-protein tuna, fiber-rich black beans, creamy Greek yogurt, and rich avocado. A 10-minute pescatarian lunch assembly loaded with 36g of protein.
Prep
10 min
Cook
0 min
Total
10 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 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
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
Mixing bowl
Time saver
To keep chips crisp, assemble right before eating rather than prepping ahead.
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 drained albacore tuna
- 01
Combine the drained albacore tuna
Combine the drained albacore tuna, drained black beans, and ground cumin in a small bowl. Stir until well mixed.
Look for: well mixed
Tap card to mark done - 02
Arrange the crunchy tortilla chips in a…
Arrange the crunchy tortilla chips in a single layer on a serving plate or shallow bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Spoon the tuna and black bean mixture…
Spoon the tuna and black bean mixture evenly over the tortilla chips.
Tap card to mark done - 04
Dollop the plain Greek yogurt over the…
Dollop the plain Greek yogurt over the top as a cool, creamy high-protein replacement for sour cream.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top with the sliced avocado and fresh…
Top with the sliced avocado and fresh salsa before serving immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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