Tuna Niçoise Salad
Canned tuna, hard-boiled egg, green beans, olives, and tomatoes over mixed greens with Dijon vinaigrette — 38 g of protein and 390 kcal in a Mediterranean-pattern lunch high in marine omega-3.
Canned tuna, a hard-boiled egg, green beans, olives, and cherry tomatoes over mixed greens with a Dijon vinaigrette — 38 g of protein and just 390 kcal in a Mediterranean-pattern lunch built around marine omega-3. No cooking beyond boiling an egg and blanching the beans.
Watch the 21-second version
38 grams of protein in a 15-minute lunch — no cooking required.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Canned tuna in water — 150 g
- Egg, hard-boiled — 1 large
- Green beans, blanched — 80 g
- Cherry tomatoes — 80 g
- Black olives — 20 g
- Mixed greens — 60 g
- Olive oil + Dijon — 1 tbsp
Macros per serving
- Calories: 390 kcal
- Protein: 38 g
- Fat: 16 g
- Carbs: 18 g
- Fiber: 5 g
Key micronutrients
- Omega-3 EPA+DHA: ~1.5 g
- Selenium: ~90 µg
- Vitamin D: ~80 IU
- Potassium: ~700 mg
Why it earns a spot in the rotation
- Marine omega-3 without cooking. Canned tuna delivers roughly 1.5 g of EPA+DHA in one serving — the long-chain omega-3s most diets under-supply — with no pan and no technique.
- High protein, moderate calorie. 38 g of protein in 390 kcal makes this one of the higher protein-to-calorie lunches in the rotation.
- Mediterranean pattern. Olives, tomatoes, green beans, and olive oil bring monounsaturated fat and polyphenols alongside the protein.
- Fast and portable. Everything assembles cold in minutes and travels well in a container.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
