Mediterranean Tuna and Cucumber Crunch Salad
A satisfying, protein-forward lunch featuring canned tuna, crisp cucumber, and boiled egg, tossed with a simple olive oil dressing and topped with walnuts.
Prep
10 min
Cook
9 min
Total
19 min
Makes
1 serving
Created together. Shared with you.
Made by Candice + Lila
Candice 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
9 min
Total
19 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
To make peeling the egg easier, use eggs that have been in your fridge for a few days rather than freshly bought ones, and ensure they are thoroughly chilled in cold water before peeling.
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: Bring a small pot of water to…
- 01
Bring a small pot of water to…
Bring a small pot of water to a boil. Gently lower the egg into the water and cook for 9 minutes for a firm yolk. Transfer the egg immediately to an ice bath or run under cold water to cool. Peel and chop the egg.
Allow: 9 minutes
Tap card to mark done - 02
Wash the medium cucumber
Wash the medium cucumber, slice it in half lengthwise, and then chop it into bite-sized half-moons.
Tap card to mark done - 03
Open the can of tuna
Open the can of tuna, drain the liquid completely, and flake the tuna into a medium mixing bowl.
Tap card to mark done - 04
Add the chopped cucumber
Add the chopped cucumber, chopped hard-boiled egg, and crumbled feta cheese to the bowl with the tuna.
Tap card to mark done - 05
Whisk together the olive oil and fresh…
In a small cup, whisk together the olive oil and fresh lemon juice to create a simple, bright dressing. Pour this dressing over the tuna mixture and toss gently until just combined.
Look for: just combined
Tap card to mark done - 06
Roughly chop the walnuts
Roughly chop the walnuts.
Tap card to mark done - 07
Divide the salad onto a plate
Divide the salad onto a plate, top with the chopped walnuts, and serve immediately. Store any leftovers in an airtight container in the refrigerator for up to 24 hours.
Allow: 24 hours
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