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Tuna and White Bean Salad

Summery salads are an amazing way to vary up meals and keep prep time to a minimum. It can be hard to keep salads interesting, so I highly recommend this colorful salad. It makes a hearty lunch or dinner thanks to 24 g of protein and 8 g of fiber. The satisfying crunch cucumber and red onion is balanced with fresh tomatoes, fragrant chopped parsley and bright lemon to top.

Tip: Keep the bean and tomato mixture separate from the spinach until you’re ready to serve.

Lipstick And Lunges - Diet Meal Plans - Healthy Lunch Recipes

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 2 hours 10 minutes

Servings: 2 Servings

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  • 0.5 clove garlic finely chopped

  • 1 Tbsp olive oil extra-virgin

  • 1.5 Tbsp fresh lemon juice

  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

  • 1 cans (6-oz. each) solid white tuna packed in water, drained

  • 0.5 (15-oz.) can white (cannellini) beans drained, rinsed

  • 0.5 medium red onion chopped

  • 0.5 medium cucumber chopped

  • 1 medium tomatoes chopped

  • 0.25 cup artichoke hearts, packed in water drained, chopped

  • 0.25 bunch fresh parsley (about ½ cup) stems removed and discarded, chopped

  • 4 cups raw spinach (or arugula)


  1. Combine garlic, oil, and lemon juice in a small bowl; whisk to blend.

  2. Season with salt and pepper if desired. Set aside.

  3. Combine tuna, beans, onion, cucumber, tomatoes, artichoke hearts, and parsley in a medium bowl; mix well.

  4. Drizzle tuna mixture with dressing; toss gently to blend.

  5. Evenly divide spinach between four serving plates. Top evenly with tuna mixture.

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