10-Minute Mediterranean Tuna and White Bean Salad
A flavorful, high-protein lunch packed with albacore tuna, white beans, cucumbers, and Kalamata olives tossed in lemon oil.
Prep
7 min
Cook
0 min
Total
7 min
Makes
1 serving
Created together. Shared with you.
Made by Mendy + Lila
Mendy 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
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
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
7 min
Cook
0 min
Total
7 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: Combine 1 can (112g) drained wild albacore…
- 01
Combine 1 can (112g) drained wild albacore…
In a medium bowl, combine 1 can (112g) drained wild albacore tuna and 0.5 cup rinsed white beans, mashing lightly with a fork to break up large tuna chunks.
Tap card to mark done - 02
Add 0
Add 0.5 cup halved cherry tomatoes, 0.5 cucumber chopped into small dice, and 4 sliced kalamata olives to the bowl.
Tap card to mark done - 03
Drizzle with 1 tsp extra-virgin olive oil…
Drizzle with 1 tsp extra-virgin olive oil and 1 tbsp fresh lemon juice.
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Toss gently for 30 seconds until all…
Toss gently for 30 seconds until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 05
Transfer to a bowl or serving plate…
Transfer to a bowl or serving plate and enjoy immediately, or pack into an airtight container for meal prep.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.