Lemon Herb Tuna and White Bean Salad Bowl
A refreshing, high-protein lunch bowl featuring wild-caught canned tuna, creamy white beans, and crunchy cucumbers tossed in a bright lemon-herb dressing. Easy to assemble in under 10 minutes with zero cooking required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Bobbie + Lila
Bobbie 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
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
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
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Great for advance meal prep—store dressing separately if you prefer cucumbers extra crisp.
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: Whisk together 1 tbsp olive oil
- 01
Whisk together 1 tbsp olive oil
In a medium mixing bowl, whisk together 1 tbsp olive oil, 1 tbsp lemon juice, a pinch of salt, and a pinch of black pepper until blended.
Look for: blended
Tap card to mark done - 02
Open and drain one 5 oz (140g)…
Open and drain one 5 oz (140g) can of tuna and 0.5 cup (120g) of canned white beans.
Tap card to mark done - 03
Add the drained tuna
Add the drained tuna, drained white beans, 0.5 cup chopped cucumber, and 2 tbsp chopped fresh parsley to the bowl with the dressing.
Tap card to mark done - 04
Flake the tuna gently with a fork…
Flake the tuna gently with a fork while folding the ingredients together until evenly coated.
Look for: evenly coated
Tap card to mark done - 05
Transfer the mixture to a serving bowl…
Transfer the mixture to a serving bowl or container and serve immediately, or cover and chill in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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