High-Protein Mediterranean Cold Pasta Salad
A crisp, refreshing cold pasta salad packed with protein pasta, tuna, eggs, and colorful vegetables.
Prep
15 min
Cook
10 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
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
15 min
Cook
10 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Make a double batch to meal prep for several weekday lunches and save time.
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: Bring a medium pot of salted water…
- 01
Bring a medium pot of salted water…
Bring a medium pot of salted water to a boil. Add 50g protein pasta and cook for 10 minutes until al dente. Drain and rinse under cold water until fully chilled.
Look for: al dente
Tap card to mark done - 02
Cover 1 egg with cold water
In a small saucepan, cover 1 egg with cold water, bring to a boil, then remove from heat, cover, and let stand for 10 minutes. Transfer to cold water, peel, and chop into bite-sized pieces.
Allow: 10 minutes
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Combine the chilled cooked pasta
In a large mixing bowl, combine the chilled cooked pasta, chopped egg, 90g drained tuna, 30g crumbled feta cheese, 0.25 pcs diced spanish onion, 0.5 pcs diced cucumber, 0.5 pcs diced red capsicum, and 5 pcs halved cherry tomatoes.
Tap card to mark done - 04
Drizzle 1 tbsp olive oil and 1…
Drizzle 1 tbsp olive oil and 1 tbsp lemon juice over the bowl. Season with a pinch of black pepper.
Tap card to mark done - 05
Gently toss all ingredients together until evenly…
Gently toss all ingredients together until evenly coated. Serve immediately or pack into an airtight container and refrigerate for up to 4 days.
Look for: evenly coated
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