Thrive Zone Academy · ThriveZone Meal

Tuna & Bean Power Salad

A fast pantry salad with tuna, beans, corn and veg — no cooking, plenty of nutrients, genuinely everyday-friendly.

🍽️ 1 serving ⏱️ ~8 min ⓘ Active vs. hands-off time 🟢 very easy Lunch
Andreas Heumann · Pillar 2: Nutrition · ThriveZone Meals
Thunfisch-Bohnen-Power-Salat - ThriveZone Meal

Nutrition per serving

45 g
Protein
46 g
Carbs
8 g
Fat
425
kcal

Base macros without optional extras. Tuna weighed in water, drained. Values approximate.

Ingredients

  • Tuna in water, drained120 g
  • Kidney beans, cooked & drained120 g
  • Sweetcorn50 g
  • Bell pepper100 g
  • Cucumber100 g
  • Olive oil5 g
  • Apple cider vinegar or lemon juice1–2 tbsp
  • Mustard1 tsp
  • Salt, pepper, herbsto taste

How to make it

  1. Drain the tuna well.
  2. Rinse and drain the kidney beans.
  3. Dice the pepper and cucumber.
  4. Add tuna, beans, corn, pepper and cucumber to a bowl.
  5. Whisk the olive oil, vinegar or lemon juice, mustard, salt and pepper.
  6. Pour over the salad and toss gently.
  7. Eat right away or let it sit for 10 minutes.
🌱 Provides

Protein, fibre and micronutrients. Protein from the tuna, fibre and carbs from the beans, micronutrients from pepper and cucumber.

Goes with these lessons

Why this is put together the way it is — and what to take from it for the rest of your week.

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