Mediterranean Tuna Salad On Ezekiel Toast
A protein-packed tuna salad served on sprouted grain Ezekiel bread for a fiber-rich, satisfying lunch. This meal combines heart-healthy omega-3s with complex carbohydrates to keep your energy stable.
Prep
5 min
Cook
7 min
Total
12 min
Makes about
1 serving
Created together. Shared with you.
Made by Kate + Lila
Kate 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 HealthEveryday 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
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
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
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Make the tuna salad ahead of time and store it in the fridge for up to 2 days for a quick grab-and-go meal.
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 4 steps complete
Next: Combine the canned tuna
- 01
Combine the canned tuna
In a small bowl, combine the canned tuna, Greek yogurt, lemon juice, and celery. Mix well until combined.
Look for: combined
Tap card to mark done - 02
Toast the Ezekiel bread slices until golden…
Toast the Ezekiel bread slices until golden brown and crisp.
Look for: golden brown and crisp
Tap card to mark done - 03
Spread the tuna mixture evenly over the…
Spread the tuna mixture evenly over the toasted bread.
Tap card to mark done - 04
Top with fresh parsley and a crack…
Top with fresh parsley and a crack of black pepper if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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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.