Quick Mediterranean Tuna and Avocado Salad
A fast, high-protein desk lunch featuring wild canned tuna, creamy avocado, crisp cucumber, and crunch pumpkin seeds tossed in a lemon-olive oil dressing. Naturally sugar-free, paleo-friendly, and gentle on digestion.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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Equipment
Colander · Whisk · Knife and cutting board
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 6 steps complete
Next: Drain 1 can of wild tuna thoroughly…
- 01
Drain 1 can of wild tuna thoroughly…
Drain 1 can of wild tuna thoroughly in a fine-mesh strainer or directly using the can lid.
Tap card to mark done - 02
Whisk together 1 tbsp extra virgin olive…
In a medium bowl or portable container, whisk together 1 tbsp extra virgin olive oil, 1 tbsp fresh lemon juice, 1 tsp Dijon mustard, and a pinch of black pepper until emulsified.
Look for: emulsified
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Flake the drained tuna into the dressing…
Flake the drained tuna into the dressing bowl using a fork.
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Dice 0
Dice 0.5 medium cucumber and 0.5 medium avocado into 1/2-inch (1.2cm) pieces and add them to the bowl.
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Gently fold everything together until coated in…
Gently fold everything together until coated in the dressing.
Look for: coated in the dressing
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Sprinkle 1 tbsp pumpkin seeds on top…
Sprinkle 1 tbsp pumpkin seeds on top just before eating for maximum crunch.
Ready when: everything is assembled and ready to enjoy
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