White Bean & Tuna Salad
Cannellini beans and tinned tuna with cherry tomato, red onion, parsley and olive oil — 39g protein and 11g fibre, no cooking, ten minutes.
Cannellini beans and tinned tuna with cherry tomato, red onion, parsley and olive oil deliver 39g of protein and 11g of fibre in ten minutes with no cooking at all.
Watch the 23-second version
Thirty-nine grams of protein and eleven of fibre, straight out of a store cupboard.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Cannellini beans, cooked — 150 g
- Tuna in water, drained — 100 g
- Cherry tomatoes — 100 g
- Red onion — 30 g, thinly sliced
- Flat-leaf parsley — 2 tbsp
- Olive oil — 1 tbsp
- Lemon juice — 1 tbsp
Macros per serving
- Calories: 420
- Protein: 39 g
- Fat: 16 g
- Carbs: 36 g
- Fiber: 11 g
Key micronutrients
- Folate — ~150 mcg
- Selenium — ~70 mcg
- Potassium — ~950 mg
- Iron — ~3.5 mg
Why it earns a spot in the rotation
- 39g of protein per serving from a store-cupboard combination — no fridge planning, no cooking.
- 11g of fibre puts it well past a typical lunch, and fibre is the nutrient most Western diets fall short on.
- Ten minutes of prep, zero heat — a genuine fallback for a day with no time to cook.
- Tinned tuna and dried beans both keep for months, so the ingredients can sit in the cupboard until needed.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
