Mediterranean Tuna and Chickpea Salad Plate
A refreshing, no-cook assembly lunch featuring flaky albacore tuna, hearty chickpeas, crisp cucumber, and tangy feta cheese tossed with a light tzatziki dressing. Perfect for meal prep with no reheating required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Stacie + Lila
Stacie 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
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
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
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
Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep in Advance: You can pre-slice the cucumber, cherry tomato, and olive up to 3 days ahead. Keep them in a separate airtight container until assembly to prevent the salad from getting watery.
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 the drained chickpea
- 01
Combine the drained chickpea
Combine the drained chickpea, halved cherry tomato, sliced cucumber, halved kalamata olive, and crumbled feta cheese in a medium mixing bowl.
Tap card to mark done - 02
Whisk the ready-made tzatziki with the lemon…
In a small bowl, whisk the ready-made tzatziki with the lemon juice until it becomes a pourable dressing.
Look for: it becomes a pourable dressing
Tap card to mark done - 03
Add the flaked canned white tuna to…
Add the flaked canned white tuna to the bowl with the chickpea mixture.
Tap card to mark done - 04
Drizzle the tzatziki dressing over the ingredients…
Drizzle the tzatziki dressing over the ingredients and toss gently until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 05
Divide the dressed salad into a meal…
Divide the dressed salad into a meal prep container, cover, and refrigerate. Enjoy cold directly from the container.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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