This wonderful spring salad is great way to freshen up your lunch. It has folic acid and heart healthy omega-3 fats – both great for reproductive health. The tuna provides lean protein, and the fiber from the fruits, vegetables and bulgar fiber help keep you feeling full.


  • 3 cups of spinach
  • 1/2 cup halved strawberries
  • 2 tablespoons diced red onion
  • 3 ounces tuna, canned in water
  • 1/2 cup chopped cucumber
  • 1/2 cup cooked bulgur
  • 1/4 avocado (optional)
  • 2 tablespoons walnuts (optional)
  • 1 tablespoon balsamic vinegar


  1. Top spinach with all ingredients, except vinegar.
  2. Toss to mix.
  3. Drizzle with balsamic vinegar.

Estimated nutrition facts:

  • Calories: 250
  • Protein: 28 grams
  • Carbohydrates: 32 grams
  • Fiber: 8 grams
  • Fat: 1 gram

The optional 1/4 avocado adds 122 calories, 2 grams protein, 6 grams carbohydrates and 5 grams fiber; while two tablespoons walnuts adds 81 calories, 2 grams protein, 2 grams carbohydrates and 1 gram fiber.

This recipe was approved by Helenia Sedoski, a registered dietitian at the WVU Medicine Center for Reproductive Medicine.

The WVU Center for Reproductive Medicine offers nutrition consultations. It is important to have the proper balance of nutrients and physical activity to promote a healthy BMI and good vitamin and mineral status when trying to conceive. Most insurance plans cover the cost of seeing a registered dietitian.