Mediterranean Tuna and Chickpea Salad Bowl
Flaky wild tuna paired with fiber-rich chickpeas, crisp cucumber, and red onion tossed in a light olive oil dressing. A fresh, egg-free lunch that comes together in under 10 minutes to support weight loss and steady energy.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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
Prep two portions ahead of time for a quick grab-and-go lunch on busy workdays.
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: Combine 1/2 cup rinsed chickpeas
- 01
Combine 1/2 cup rinsed chickpeas
Combine 1/2 cup rinsed chickpeas, 1/2 cup diced cucumber, and 2 tbsp diced red onion in a medium mixing bowl.
Tap card to mark done - 02
Flake one 5 oz (140g) can of…
Flake one 5 oz (140g) can of drained wild tuna into the bowl using a fork.
Tap card to mark done - 03
Add 1 tbsp extra-virgin olive oil
Add 1 tbsp extra-virgin olive oil, 1 tbsp lemon juice, 1/4 tsp dried oregano, and a pinch of salt to the bowl.
Tap card to mark done - 04
Stir gently until all ingredients are evenly…
Stir gently until all ingredients are evenly coated and combined.
Look for: all ingredients are evenly coated and combined
Tap card to mark done - 05
Transfer the tuna mixture onto a bed…
Transfer the tuna mixture onto a bed of 2 cups fresh baby spinach in a serving bowl.
Tap card to mark done - 06
Enjoy immediately or cover and store in…
Enjoy immediately or cover and store in the refrigerator for up to 2 days.
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