Unless I have something prepped or planned, lunch tends to be my downfall. It always seems to be the hardest for me to figure out what to make or eat, especially if I’m in a hurry or have a busy day. 

Over the years I’ve learned that having a few go-to recipes on regular rotation absolutely saves me. It removes the burden of having to think up of what to eat, and I can have the ingredients on hand to prep either ahead of time or whip up day of, if timing permits. 

Enter in this High Protein Tuna Salad, which is everything I personally need in a lunch. It’s quick to whip up (no cooking required), uses minimal dishes (one bowl), makes a large batch and can be prepped ahead of time (leftovers taste just as good!), is packed with protein, fiber and hormone healthy nutrients, keeps my blood sugar balanced and energy stable, and tastes absolutely delicious. 

It’s also highly customizable and versatile, making it an ideal base for swaps and tweaks depending on your mood, what you have on hand in your pantry, and even what phase of your cycle you’re in. 

Check out the recipe and all of the details below!

 

WHY PROTEIN IS IMPORTANT FOR HEALTH + HORMONE BALANCE

As mentioned above, this tuna salad is packed with protein (32g per serving!), but why exactly does that matter for your hormones?  To expand, protein is one of three essential macronutrients, alongside carbohydrates and fat, and is an essential structural component of ALL hormones, which means you have to consume sufficient protein to make enough hormones to function properly.

It’s also used to make muscles, tendons, organs, skin, enzymes, neurotransmitters and various molecules that do everything from boost metabolic health, fertility and protection during pregnancy to proper immune and cognitive function as well as regulating your menstrual cycle and blood sugar. 

Bottomline, it’s a very well-researched non-negotiable when it comes to optimal hormone balance and health. 

HORMONE HEALTH BENEFITS OF CONSUMING PROTEIN 

Here are some of the specific hormone health benefits you can expect when prioritizing high quality protein sources (30 grams of protein) at each meal:

+ REGULATES GLUCOSE (I.E.BLOOD SUGAR)

+ IMPROVES SATIETY 

+ DECREASES APPETITE + HUNGER LEVELS 

+ INCREASES MUSCLE MASS + STRENGTH 

+ IMPROVES METABOLIC HEALTH + FAT BURNING

+ HELPS REPAIR TISSUES + ORGANS

+ REDUCES MOOD SWINGS

+ PROMOTES OPTIMAL OVULATORY CYCLES

+ BOOSTS ENERGY

+ REDUCES NAUSEA + FIRST-TRIMESTER PREGNANCY SYMPTOMS

 

HORMONE HEALTHY HIGH PROTEIN TUNA SALAD INGREDIENTS

+ Wild-Caught White Albacore Tuna

The star of the show, with about 32 grams of protein per can! It’s also loaded with anti-inflammatory omega-3 fatty acids, which have been shown to reduce prostaglandins (which can cause menstrual cramping), decrease hormonal acne and breakouts and support a healthy menstrual cycle. 

+ Organic Chickpeas

Not only does one can of chickpeas contain 15 grams of protein, but 12 grams of fiber per cup, making it one of the best options to get your daily dose. Fiber is essential for a healthy gut, which directly influences your hormone health (and vice versa). 

+ Greek Yogurt

Another protein-rich add in, with 1/4 cup containing anywhere from 8-13 grams of protein per serving, along with gut-healthy probiotics. It also adds a tangy, rich and creamy flavor profile to the dressing, and is a great swap for those that don’t like mayo. 

+ Kalamata Olives

Rich in satiating hormone healthy fats, anti-inflammatory polyphenols and Vitamin E, which is important in alleviating period pain and mitigating symptoms commonly associated with conditions like PCOS. I love how much flavor they add to this dish. 

+ Persian Cucumber

Truly a staple in our household! So versatile, crunchy, hydrating and have even been linked to regulating blood sugar, and reducing stress hormone cortisol. These add great texture to this salad!

+ Red Onion

These add major flavor to this salad, not to mention antioxidants like quercetin (shown to be particularly beneficial in alleviating PCOS symptoms and regulating blood sugar, testosterone and estrogen) as well as prebiotics needed for optimal gut health. 

+ Organic Red Bell Pepper

A vitamin C superstar, which helps to protect your body against oxidative stress and vital for optimal progesterone production (needed to mitigate pms and sustain a healthy menstrual cycle and pregnancy). 

 

 

HOW TO MAKE HIGH PROTEIN TUNA SALAD

Honestly, it doesn’t get more easy than this! All you need to do to make this high protein tuna salad is:

1) Whisk together all of the dressing ingredients together in a small bowl.

2) Drain your tuna and chickpeas, then add to a medium-sized mixing bowl. Add in the chopped veggies and feta cheese.

3) Drizzle the dressing over the top and stir everything together. Serve with toast, lettuce wraps or crackers for dipping. 

 

HORMONE HEALTHY TUNA SALAD SWAPS

+ Swap the Tuna For Another Pre-Cooked Protein

2 organic, pre-cooked rotisserie chicken breasts or 2 cans of wild-caught salmon, sardines or trout would all make quick and delicious high-protein substitutions. 

+ Swap the Chickpeas for A Different White Bean

This high protein tuna salad also tastes delicious with white beans like cannellini or great northern. OR you can simply leave out the beans altogether and reduce the dressing portion size in half. 

+ Swap the Veggies

I seriously love the greek flavors the veggies in this salad provide, but you could also swap them for halved cherry tomatoes, chopped celery, green bell pepper or even pickles. 

+ Make it Dairy-Free

If you need a dairy-free options, simply leave out the feta cheese and swap the greek yogurt for mayo or a dairy-free alternative, such as unsweetened coconut or almond. Just note this will cut down a bit on the protein per serving. 

+ Swap The Herbs

I love this tuna salad with fresh dill and parsley, but it would also taste super tummy with chopped basil or fresh oregano. 

 

HIGH PROTEIN TUNA SALAD SERVING SUGGESTIONS

+ Crusty Gluten-Free Sourdough (or other toast of choice)

Easy, satisfying and delicious! I like to butter my toast first, then layer the salad on top and add microgreens if I’m feeling fancy. 

+ In Lettuce Wraps

My go-to if I have a sturdier lettuce like Romaine, bibb or butter lettuce cups on hand. It’s refreshing and a great way to sneak in more greens. 

+ With Crackers or Crudite For Dipping

Who doesn’t love a good dip?! Try gluten-free crackers or sturdy chopped veggies like carrots and cucumbers for dipping. 

+ Over Arugula or Salad Greens

Feels more “salady” and adds more nutrients and hormone health benefits!

+ Straight Outta The Bowl

Probably the option I do the most, especially on those super busy “I have no time” days. 

CYCLE SYNCING TIP

While you could enjoy this recipe (and the health benefits) at any point during your menstrual cycle, I especially love it during my ovulatory phase, as it’s filled with antioxidants that assist in reducing oxidative stress (which tends to peak at this point), fiber to help with bloat (a common symptom during this phase) and a healthy ovulation, which is essential for progesterone production and a symptom-free luteal phase to follow. It’s also super light and refreshing, and filled with all of those summer-like flavors I tend to crave during my inner summer season. 

MORE HIGH PROTEIN LUNCH RECIPES

+ Healthy Copycat P.F. Chang’s Lettuce Wraps

+ Farm Salad with Chicken + Honey Lemon Dressing

+ Greek Chicken Quinoa Salad Bowls

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Photography by Tanya Pilgram