Meal Prep, Recipes

Tuna and White Bean Salad | Recipe of the Week

A few weeks ago I prepped a bunch of salmon fillets and froze them for weeks that I didn’t feel like doing meal prep Sunday. Then Sunday came along and I didn’t feel like eating salmon – tuna it is. I’m still in process of incorporating chicken back into my diet – I started with basic grilled chicken and I’m not sure how I feel about it yet – so until then I still like to have fish prepped for days I need good protein macros and low carb macros. Salmon is my go-to, but I’ve kind of grown tired of it. Maybe I just need a new way to cook it – leave any suggestions you have for pepping salmon!

Instead I went for tuna salad, which is quick, easy and it’s super versatile – seriously you can put just about anything in it if it’s an ingredient that you like. I’ve shared tuna salad recipes before that had the usual celery in it, but honestly celery isn’t my favorite and I always end up wasting half of the bunch. So instead I added in some beans which also have protein, and a few carbs, and I’m liking this much more. I used mayo in my recipe, but feel free to omit it if you’re not a fan. The macros on the mayo I used aren’t too bad especially because I used as little as possible. If you have Walden Farms available in your grocery store, I would recommend on their dressings as an alternative to mayo otherwise a little won’t hurt. Also, I made this salad in a larger batch than I usually would because Jake was also doing some meal prepping this week so feel free to make a smaller batch if you won’t finish this within the week.

tuna white bean salad header

What You’ll Need

  • 24 oz canned tuna – I use the light version
  • 130g canned white beans – I used Navy
  • 7g green onion
  • 2 T mayo
  • cilantro
  • salt and pepper to taste

Drain the canned tuna and white beans, rinse both, then add into a glass bowl, preferably. Chop the green onions – I used some straight from my garden again – and add into the tuna and bean mix. Top with around two tablespoons of mayo, or your preferred binding method. This is an optionally step that I’m sure could be omitted and the recipe would still come together nicely. Mix everything together until even. Top with cilantro, salt, and pepper all to taste. Mix everything again and chill covered for about hour.

At this point you can serve or I prepped mine into my glass Pyrex containers for the week. Because tuna salad can be a bit pungent, I think storing it in a class bowl or container is the way to go. For lunch through out the week, I had this with a bit of veggie quinoa salad – recipe in this post from a few weeks ago – and even packed a string cheese into the container for a snack during my workday.

 

 

My version makes around six servings. Calories and macros on one serving: 164 calories, 7g carbs, 26g protein, 3g fat. 

I really enjoy this tuna salad recipe a lot more than my previous recipes and I can see myself making this instead of my usual baked salmon. I hope you try this recipe – thanks for reading!

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