Heart-Healthy Mediterranean Tuna Salad
A mayo-free tuna salad that swaps traditional ingredients for heart-healthy olive oil, white beans, and lemon — designed for anyone watching their cholesterol without sacrificing protein.
PROTEIN 38g
CALORIES 275
P:E RATIO 2.4
TIME 10m
YIELD 3
P:E 2.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cans (5 oz each) albacore tuna in water, drained FLAVOR
1 can (15 oz) cannellini beans, drained and rinsed HIGH FIBER
1/2 cup cherry tomatoes, halved PRODUCE
1/4 cup red onion, finely diced FLAVOR
2 tablespoons extra-virgin olive oil FLAVOR
2 tablespoons lemon juice FLAVOR
1 tablespoon red wine vinegar FLAVOR
1 tablespoon capers, drained FLAVOR
2 tablespoons fresh parsley, chopped FLAVOR
1 teaspoon dried oregano FLAVOR
4 cups mixed salad greens FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Store tuna mixture separately from greens in the refrigerator for up to 3 days.
- Batching: Choose tuna packed in water instead of oil to keep saturated fat low — the olive oil dressing provides heart-healthy monounsaturated fats.
- Reheat: Microwave for 90s at 70% power.
EXECUTION STEPS
01
THE MACRO PREP
Flake the drained tuna into a large bowl using a fork.
02
VEGGIE STEAM-SAUTÉ
Add cannellini beans, cherry tomatoes, red onion, and capers.
03
VEGGIE STEAM-SAUTÉ
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, and oregano.
04
THE MACRO PREP
Pour dressing over the tuna mixture and toss gently to combine.
05
STEP 5
Season with salt and pepper. Fold in fresh parsley.
06
STEP 6
Serve over a bed of mixed greens or stuffed into whole wheat pita pockets.
PRIMARY CATEGORY
EXPLORE MORE No Cook ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 2 cans (5 oz each) albacore tuna in water, drained
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely diced
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 tablespoon capers, drained
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- 4 cups mixed salad greens
- Salt and pepper to taste