Italian Tuna and White Bean Salad
A refreshing no-cook salad combining canned tuna, creamy white beans, peppery arugula, and a bright lemon vinaigrette—light yet protein-packed.
PROTEIN 35g
CALORIES 336
P:E RATIO 10.4
TIME 10m
YIELD 2
P:E 10.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cans (240g total drained) solid white albacore tuna FLAVOR
1 can (400g) cannellini beans, drained and rinsed HIGH FIBER
2 cups (40g) baby arugula FLAVOR
1/2 cup (75g) cherry tomatoes, halved PRODUCE
1/4 cup (25g) thinly sliced red onion FLAVOR
2 tablespoons extra virgin olive oil FLAVOR
2 tablespoons fresh lemon juice FLAVOR
1 clove garlic, minced FLAVOR
1 teaspoon Dijon mustard FLAVOR
1/4 teaspoon salt FLAVOR
1/4 teaspoon black pepper FLAVOR
Fresh parsley for garnish FLAVOR
MEAL PREP LOGISTICS
- Storage: Store tuna-bean mixture and arugula separately in the fridge for up to 3 days. Assemble just before eating.
- Batching: Use tuna packed in olive oil for richer flavor, or packed in water for fewer calories.
- Reheat: Microwave for 90s at 70% power.
EXECUTION STEPS
01
THE MACRO PREP
Drain tuna and flake into large chunks in a mixing bowl.
02
VEGGIE STEAM-SAUTÉ
Add cannellini beans, cherry tomatoes, and red onion to the bowl.
03
VEGGIE STEAM-SAUTÉ
Whisk together olive oil, lemon juice, garlic, Dijon mustard, salt, and pepper to make the vinaigrette.
04
THE MACRO PREP
Pour vinaigrette over the tuna mixture and gently toss to combine without breaking up the tuna too much.
05
STEP 5
Arrange arugula on plates, spoon the tuna-bean salad on top, and garnish with fresh parsley.