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Post Workout High Protein: Tuna and White Bean Salad Recipe

Name: Post Workout High Protein: Tuna and White Bean Salad Recipe
Total time: 5 min
Yield: 230 g
Ingredients: canned white beans (drained and rinsed) 1 cup; canned tuna in water (drained) 5 oz; cherry tomatoes (halved) 1 cup; celery (finely diced) 0.25 cup; red onion (thinly sliced) 0.25 cup; extra virgin olive oil 2 tbsp; fresh lemon juice 1 tbsp; salt 0.25 tsp; black pepper 0.25 tsp; flat-leaf parsley (chopped) 2 tbsp

No cooking, no microwave, just tuna and white beans tossed together with olive oil. A post workout high protein meal you can eat straight from the container.

Cook 5 min Difficulty EASY 330 kcal

#mediterranean #high protein

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Ingredients

Main ingredients

canned white beans (drained and rinsed) 1 cup
canned tuna in water (drained) 5 oz
cherry tomatoes (halved) 1 cup
celery (finely diced) 0.25 cup
red onion (thinly sliced) 0.25 cup

Seasonings/Sauce

extra virgin olive oil 2 tbsp
fresh lemon juice 1 tbsp
salt 0.25 tsp
black pepper 0.25 tsp
flat-leaf parsley (chopped) 2 tbsp

Nutrition summary

Carbohydrates 29 g 35%

Protein 25 g 30%

Fat 11 g 35%

Serving size 230g

Cooking steps

1

In a large mixing bowl, combine the drained white beans and tuna, breaking up any larger tuna chunks with a fork.
2

Add the cherry tomatoes, celery, and red onion to the bowl. Toss gently to distribute the ingredients evenly.
3

Drizzle olive oil and fresh lemon juice over the salad. Sprinkle with salt and black pepper.
4

Gently fold everything together until well coated, making sure the oil and lemon juice reach all ingredients, but avoid mashing the beans.
5

Top with chopped parsley just before serving, and let the salad sit for 2 minutes to meld the flavors before eating.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The star ingredients are canned tuna and white beans. Together, they create a protein-rich base that defines both the flavor and nutritional boost of this salad. The tuna brings savory umami, while the beans add creaminess and help make this meal filling after a workout.

Q. How do I keep the texture of the salad fresh and not mushy?

Gently fold the tuna and beans with the vegetables instead of stirring vigorously. This prevents the beans from breaking apart. Also, add the olive oil and lemon juice at the end and fold all ingredients together to avoid mashing.

Q. Are there any quick prep or flavor tips for this recipe?

Be sure to drain and rinse the beans and tuna for the best texture. Let the salad rest for about 2 minutes after mixing; this gives the flavors a chance to blend and the vegetables to stay crisp.

Q. What is the protein-to-carb ratio per serving?

Each serving offers 25g of protein and 29g of carbohydrates, with protein contributing 30% and carbohydrates 35% of total calories. This makes it well-balanced for muscle recovery and sustained energy after exercise.

Q. Does this recipe fit into a Mediterranean-style diet?

Yes. The salad features olive oil, beans, tuna, fresh vegetables, and herbs—all classic components of a Mediterranean eating pattern. Its balance of quality protein and plant-based ingredients aligns with Mediterranean nutrition principles.

Post Workout High Protein: Tuna and White Bean Salad Recipe

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