Whole wheat wrap 60g (1 large), tuna (canned in water) 85g (3 oz, drained), cucumber 50g (1/3 medium, diced), cherry tomatoes 50g (5 small, halved), Kalamata olives 15g (5 olives, pitted and sliced), red onion 20g (2 tbsp, diced), feta cheese 20g (1.5 tbsp, crumbled), Greek yogurt 30g (2 tbsp), lemon juice 5ml (1 tsp), olive oil 5ml (1 tsp), dried oregano 1g (1/4 tsp), garlic 3g (1 clove, minced), romaine lettuce 20g (1 cup, chopped), salt and black pepper to taste
1. In a bowl, mix 85g drained tuna, 50g diced cucumber, 50g halved cherry tomatoes, 15g sliced olives, 20g diced red onion, and 20g chopped romaine. 2. In a small bowl, whisk 30g Greek yogurt, 5ml lemon juice, 5ml olive oil, 1g oregano, 3g minced garlic, and salt and pepper to taste. 3. Pour the dressing over the tuna-vegetable mixture and toss gently. 4. Warm the whole wheat wrap until pliable, then layer it with the tuna salad and sprinkle 20g crumbled feta on top. 5. Fold in the sides, roll up tightly, slice in half, and serve.
This Mediterranean tuna wrap delivers omega-3-rich seafood that may help moderate temperature fluctuations during menopause. The lean protein in tuna supports muscle preservation while promoting healthy weight management. Feta cheese contributes essential calcium that nurtures bone density in a form your body readily absorbs. The creamy Greek yogurt adds probiotic benefits that enhance digestive harmony and immune resilience. Crisp vegetables (cucumber, tomatoes, lettuce) provide hydrating antioxidants that support cellular health and skin suppleness. Kalamata olives offer heart-nourishing monounsaturated fats that help maintain arterial flexibility. The aromatic combination of lemon, oregano and garlic provides anti-inflammatory compounds that support joint mobility. The whole wheat wrap contains complex carbohydrates that release energy gradually, helping stabilize mood and vitality throughout the day. This Mediterranean-inspired meal combines refreshing flavours with targeted nutrition to support your well-being during this significant life transition.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
