Tuna & White Bean Salad

A fresh, protein-rich salad made almost entirely from pantry staples. Perfect for busy weekdays when you need a healthy meal in minutes.

Serves: 1

Prep Time: 10 minutes

Cook Time: None

Difficulty: Easy

Ingredients

• 1 × 95 g tin tuna in spring water, drained

• ½ × 400 g tin white beans (cannellini or butter beans), drained and rinsed

• 100 g cherry tomatoes, halved

• ½ cucumber, diced

• 1 handful baby spinach

• ¼ small red onion, finely sliced

• 1 tablespoon extra virgin olive oil

• Juice of ½ lemon

• Salt and cracked black pepper

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Method

1. Drain the tuna and white beans thoroughly.

2. Add the tuna, beans, baby spinach, cherry tomatoes, cucumber and red onion to a large bowl.

3. Drizzle over the olive oil and freshly squeezed lemon juice.

4. Season with salt and cracked black pepper.

5. Toss gently until everything is evenly coated.

6. Serve immediately or refrigerate until ready to eat.

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Approximate Nutrition

Calories	Protein	Carbohydrates	Fat	Fibre
450 kcal	38 g	22 g	15 g	10 g

Ingredient Swaps

Protein

Choose one:

• Tuna in spring water

• Salmon

• Sardines

• Grilled chicken breast

• Cooked prawns

Beans

Try:

• Cannellini beans

• Butter beans

• Chickpeas

• Four-bean mix

• Lentils

Vegetables

Mix and match with:

• Capsicum

• Celery

• Rocket

• Mixed salad leaves

• Radish

• Beetroot

• Avocado

Extras

Add extra Mediterranean flavour with:

• Reduced-fat feta

• Kalamata olives

• Fresh parsley

• Fresh basil

• Dijon mustard

• Balsamic vinegar

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Meal Prep

This salad is excellent for meal prep and can be stored in an airtight container in the fridge for up to two days.

For the freshest texture, keep the dressing separate and toss it through just before eating. If adding avocado or feta, add these immediately before serving.

Keeping a few tins of tuna and beans in the pantry means you'll always have the ingredients for a healthy, high-protein meal, even when the fridge is looking empty.

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Coach Notes

• This is one of my favourite "nothing in the fridge" meals because almost everything comes straight from the pantry.

• Tuna provides a lean, convenient source of high-quality protein, while the beans contribute fibre and slow-digesting carbohydrates to help keep you full.

• The olive oil supplies heart-healthy monounsaturated fats, and the lemon juice keeps the salad tasting fresh without relying on heavy dressings.

• Pair it with wholegrain crackers or toasted sourdough if you need additional carbohydrates after training.

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Shopping List

Pantry

• Tuna in spring water

• White beans (cannellini or butter beans)

• Extra virgin olive oil

• Salt

• Cracked black pepper

Fresh Produce

• Baby spinach

• Cherry tomatoes

• Cucumber

• Red onion

• Lemon