Prep15 min

Cook—

Total15 min

Servings2

DifficultyEasy

Macros per serving (1 large bowl per person)

393kcal

28 gprotein

15 gcarbs

23 gfat

5 gfiber

Of which 8.6 g sugars and 3.9 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights Protein (tuna) · Selenium (tuna) · Vitamin C (tomato)

Allergens egg, fish, mustard

5-Day Meal Prep High Protein

Summer salad with tuna

Name: Summer salad with tuna
Prep time: 15 min
Total time: 15 min
Yield: 2
Ingredients: 2 handfuls of mixed salad greens (60 g / 2 oz); 1 cup cherry tomatoes (150 g / 5½ oz) — cut into pieces; 1 cucumber (100 g / 3½ oz) — diced; 1 carrot (50 g / 1¾ oz) — grated; 1 bell pepper (75 g / 2¾ oz) — cut into strips; ¼ red onion (40 g / 1½ oz); 2 cans of tuna in water (160 g / 5½ oz) — flaked; 1 hard-boiled egg (50 g / 1¾ oz) — optional; 3 tbsp black olives (30 g / 1 oz); 1 cup corn (50 g / 1¾ oz); 1 tbsp toasted sunflower seeds (10 g); 3 tbsp extra-virgin olive oil (30 g / 1 oz); 1 tbsp apple cider vinegar (15 g / ½ oz); 1 tsp Dijon mustard (5 g); ½ lemon, juice only (15 g / ½ oz); 1 handful of fresh herbs, basil or cilantro (5 g); salt and black pepper, to taste

Fresh, colorful, ready in fifteen minutes with no stove.

Rico's note: In the summer heat, this is the dinner to make almost every week — light, fresh, and no need to turn on the stove.

Ingredients

2 handfuls of mixed salad greens (60 g / 2 oz)
1 cup cherry tomatoes (150 g / 5½ oz) — cut into pieces
1 cucumber (100 g / 3½ oz) — diced
1 carrot (50 g / 1¾ oz) — grated
1 bell pepper (75 g / 2¾ oz) — cut into strips
¼ red onion (40 g / 1½ oz)
2 cans of tuna in water (160 g / 5½ oz) — flaked
1 hard-boiled egg (50 g / 1¾ oz) — optional
3 tbsp black olives (30 g / 1 oz)
1 cup corn (50 g / 1¾ oz)
1 tbsp toasted sunflower seeds (10 g)
3 tbsp extra-virgin olive oil (30 g / 1 oz)
1 tbsp apple cider vinegar (15 g / ½ oz)
1 tsp Dijon mustard (5 g)
½ lemon, juice only (15 g / ½ oz)
1 handful of fresh herbs, basil or cilantro (5 g)
salt and black pepper, to taste

Method

Halve the cherry tomatoes, dice the cucumber, cut the bell pepper into strips and slice the red onion very thinly. Grate the carrot.
Make a base of the mixed lettuces in a large bowl.

Continues in the ebook

The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.

See the “Fish & Seafood” ebook

Ebook Fish & Seafood100 recipes · Coming soon in English

Summer salad with tuna

Ingredients

Method

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