Tuna & White Bean Salad
Ten minutes, two cans and a lemon: 34 grams of protein with nothing to cook and nothing to wash but a bowl. This is the recipe for the week the plan falls apart and you still need lunch.
Ten minutes, two cans and a lemon: 34 grams of protein with nothing to cook and nothing to wash but a bowl. This is the recipe for the week the plan falls apart and you still need lunch.
Makes 2 servings. Prep 10 min, no cooking.
150 g is the planner's default protein target. Work out yours from your weight and goal, free.
Everything here is pantry. Two cans of tuna and one of beans live in the cupboard, so this is the meal that never needs a shopping trip. Tuna in spring water keeps the fat at 12 g; tuna in oil tastes richer and adds a few grams, either is fine as long as you drain it hard by pressing the lid down into the can.
Rinsing the beans matters more than it seems. The liquid in the can is starchy and makes the salad gluey; rinse until the water runs clear and the beans stay separate. Then fold rather than stir, because cannellini beans break if you are rough with them and you end up with paste.
The onion soak in lemon juice doubles as the dressing base: five minutes takes the raw sting out and leaves the juice seasoned. Oil and parsley go in last. It keeps three days boxed, and a handful of rocket or cherry tomatoes on the day turns it from a sandwich filling into a plate.
Tuna & White Bean Salad is one of the 15 recipes in the Mise kit. Drop it into the seven-day grid and the Google Sheet adds its 34 g of protein to that day's total against your target; the ingredients roll into a shopping list sorted by aisle. Printable PDF (A4 and US Letter) included.
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