Tuna & White Bean Bowl
Cook time: 0 min
A no-cook, high-protein, high-fiber lunch bowl of canned tuna and cannellini beans over greens, brightened with lemon and a touch of olive oil.
NOTES: Leans on pantry staples. Scale tuna to taste; a third can pushes protein higher with negligible calories. Rinse beans to cut sodium.
Ingredients
- Canned light tuna in water, drained (2 cans, ~140g drained)
- Cannellini beans, canned, drained & rinsed (1 can, ~260g drained)
- Mixed greens (100g)
- Olive oil (14g / 1 tbsp)
- Lemon, juiced (1/2 lemon)
- Salt, black pepper, red pepper flakes (to taste)
Instructions
- Drain and flake the tuna into a bowl.
- Drain and rinse the cannellini beans; add to the bowl.
- Add the mixed greens.
- Dress with olive oil and fresh lemon juice; season with salt, black pepper, and red pepper flakes.
- Toss to combine and serve.
Macros
Whole Dish
| Field | Amount |
|---|---|
| Calories | 503 |
| Protein | 52g |
| Fat | 16g |
| Carbs | 44g |
| Fiber | 14g |
| Sugar | 2g |
| Volume | 514g |
Per Serving
252 calories, 26g protein, 8g fat, 22g carbs, 7g fiber, 1g sugar
Per Ingredient (Whole Dish)
- Canned light tuna in water, drained — 163 cal · 36p · 1f · 0c · 0 fiber
- Cannellini beans, drained & rinsed — 200 cal · 14p · 1f · 40c · 12 fiber
- Mixed greens — 20 cal · 2p · 0f · 4c · 2 fiber
- Olive oil — 120 cal · 0p · 14f · 0c · 0 fiber
- Lemon juice — 5 cal · 0p · 0f · 2c · 0 fiber
- Salt, black pepper, red pepper flakes — 0 cal · 0p · 0f · 0c · 0 fiber
- Total — 503 cal · 52p · 16f · 44c · 14 fiber