Greek Yogurt Tuna Salad Protein Pot
A thick, savory protein pot made with budget-friendly canned tuna, protein-packed Greek yogurt, and crunchy cucumber. It is perfect for batch prepping in small containers to grab and go for a long night shift.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
Basic kitchen utensils
Time saver
Batch Prep: This recipe multiplies beautifully. Make three or four pots on Sunday night; they will keep perfectly fresh in the fridge for up to 3 days.
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 canned tuna and Greek yogurt
- 01
Combine the canned tuna and Greek yogurt
In a medium bowl, combine the canned tuna and Greek yogurt. Mix and mash with a fork until the tuna is fully broken up and evenly coated in the creamy yogurt.
Look for: the tuna is fully broken up and evenly coated in the creamy yogurt
Tap card to mark done - 02
Add the chopped cucumber
Add the chopped cucumber, diced red onion, dried dill, and lemon juice to the bowl.
Tap card to mark done - 03
Stir all ingredients together until thoroughly combined…
Stir all ingredients together until thoroughly combined and the mixture has a uniform, creamy texture.
Look for: thoroughly combined and the mixture has a uniform, creamy texture
Tap card to mark done - 04
Transfer the salad into a small
Transfer the salad into a small, portable food container (or divide into multiple pots if batch prepping).
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Cover with a tight-fitting lid and store…
Cover with a tight-fitting lid and store in the fridge until ready to pack for your shift. Enjoy cold directly from the pot.
Look for: ready to pack for your shift
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
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.