Mediterranean Tuna And Lemon Couscous
A refreshing and quick meal featuring protein-rich tuna, fluffy couscous, and vibrant Mediterranean vegetables.
Prep
5 min
Cook
10 min
Total
15 min
Makes about
1 serving
Created together. Shared with you.
Made by Dominique + Lila
Dominique 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 HealthSteadier 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
Everyday 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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
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 5 steps complete
Next: Place the couscous in a heat-proof bowl…
- 01
Place the couscous in a heat-proof bowl…
Place the couscous in a heat-proof bowl and pour over boiling water or vegetable broth until just covered. Cover the bowl with a plate and let it sit for 5 minutes.
Look for: just covered
Tap card to mark done - 02
Drain the canned tuna and flake it…
While the couscous is hydrating, drain the canned tuna and flake it into bite-sized pieces.
Tap card to mark done - 03
Finely chop the red onion
Finely chop the red onion, cucumber, and cherry tomato.
Tap card to mark done - 04
Fluff the hydrated couscous with a fork
Fluff the hydrated couscous with a fork. Add the tuna, chopped vegetables, and fresh parsley.
Tap card to mark done - 05
Drizzle with olive oil and lemon juice
Drizzle with olive oil and lemon juice. Season with a pinch of salt and black pepper, then toss gently to combine.
Tap card to mark done
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