Tuna Niçoise — 38g Protein in 15 Minutes — 60-Second Protocol
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meal · 2026-08-07
38 grams of protein in a 15-minute lunch — no cooking required.
Canned tuna, hard-boiled egg, green beans, olives, and tomatoes over mixed greens with Dijon vinaigrette. Mediterranean pattern, high Omega-3.
The protocol
| Prep | 15 min |
| Calories | 390 kcal |
| Protein | 38 g |
| Fat | 16 g |
| Carbs | 18 g |
| Fiber | 5 g |
| Omega-3 EPA+DHA | ~1.5 g |
| Selenium | ~90 µg |
| Vitamin D | ~80 IU |
| Potassium | ~700 mg |
Ingredients
- 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
Full transcript
Thirty-eight grams of protein in a fifteen-minute lunch — no cooking required. A tuna Niçoise: tuna, egg, green beans, olives, potato. You get one and a half grams of omega-3 and a big dose of selenium. When you're busy, this beats skipping protein at lunch every time. Full macros — agegen.ai. Generate your prime age! ~~ Mr. Age
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