Mediterranean Tuna and Feta Dinner Salad with Seed Bread
A protein-rich dinner salad loaded with tuna, creamy feta, boiled egg, crunchy seeds, and fried onions alongside toasted sunflower seed bread.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + 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
Knife and cutting board
Time saver
Store the seeds and crispy fried onions separately until right before serving to preserve their maximal crunch.
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 7 steps complete
Next: Place the hard-boiled egg on a cutting…
- 01
Place the hard-boiled egg on a cutting…
Place the hard-boiled egg on a cutting board, peel off the shell, and slice it into quarters or rounds.
Tap card to mark done - 02
Add the fresh mixed salad greens as…
In a large serving bowl, add the fresh mixed salad greens as a leafy bed.
Tap card to mark done - 03
Flake the canned tuna over the salad…
Flake the canned tuna over the salad greens, spreading it evenly.
Tap card to mark done - 04
Crumble the feta cheese over the top
Crumble the feta cheese over the top, then arrange the sliced hard-boiled egg around the bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Drizzle the Sylter dressing over the salad…
Drizzle the Sylter dressing over the salad components.
Tap card to mark done - 06
Scatter the mixed seeds and crispy fried…
Scatter the mixed seeds and crispy fried onions over the top for crunchy texture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Toast the slice of sunflower seed bread…
Toast the slice of sunflower seed bread until warm and golden, then serve immediately alongside the prepared salad.
Look for: warm and golden, then serve immediately alongside the prepared salad
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.