high-proteinhigh-fiberno-cooklunchquick
Tuna and White Bean Salad
405 calories · 37 g protein · Lunch
Prep time
10 min
Cook time
0 min
Servings
1
Calories
405 per serving
Tuna and white beans deliver 37 grams of protein plus fiber — a pantry lunch that supports muscle and keeps digestion steady.
There is no cooking involved, which is why it shows up in the plans on the busiest days.
Ingredients
- tuna in water, drained5 oz (140 g)
- cannellini beans, rinsed1/2 cup (130 g)
- arugula2 cups (60 g)
- cherry tomatoes, halved1/2 cup (75 g)
- olive oil with lemon2 tsp (10 ml)
- whole-grain crackers4
Directions
- 1
Drain the tuna and rinse the cannellini beans.
- 2
Toss the tuna, beans, arugula, and tomatoes with the lemon-olive oil.
- 3
Pile the salad onto a plate and serve the crackers alongside.
Developed by Carol, the home cook behind our recipes (a home cook in her 50s), with our nutrition writing team.
Nutrition (approximate)
405
Calories
37 g
Protein
35.5 g
Carbs
12.5 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓This salad is best mixed just before eating so the arugula stays crisp.
- ✓Canned salmon works in place of tuna and adds omega-3 fats.
