Fit Spanish lunch recipe: protein salad with tuna, white beans, and tomatoes. Light, nutritious, and perfect for on-the-go.
In Spain, light and fresh lunches are very common, especially on hot days. This fit salad with tuna, beans and tomatoes It's a protein-rich and balanced take on a Mediterranean classic. Perfect if you're traveling and want to eat healthily without sacrificing flavor.
Ingredients for 1 person
- 100g tuna in brine (drained)
- 100g canned white beans (rinsed and drained)
- 80 g diced ripe tomatoes
- 30 g thinly sliced red onion
- 10 g pitted black olives
- 1 teaspoon extra virgin olive oil (5 g)
- Juice of ½ lemon
- Salt and pepper to taste
- Chopped fresh parsley
Alternative variations:
- Tuna → grilled chicken breast or chickpeas for a vegetarian version
- White beans → red beans or chickpeas
- Black olives → Spanish green olives
👨🍳 Step-by-step process
- Rinse and drain the white beans well.
- In a bowl, combine tuna, beans, tomatoes, and onion.
- Add olives, parsley, oil and lemon juice.
- Mix gently and let rest for 5 minutes in the refrigerator before serving.
🔥 Nutritional values (per serving)
- Calories: ~380 kcal
- Protein: 33 g
- Carbohydrates: 28 g
- Fat: 14 g
In Spain, legume salads are very popular: white beans are easily found in local markets and supermarkets. In Barcelona, you can enjoy them fresh in the La Boqueria Market, an authentic experience to discover Mediterranean products.
💡 “Fit Everywhere” Tip
This recipe is convenient for traveling: you can prepare it in the morning and store it in an airtight container. It's perfect for a quick lunch at the beach or on a hike.
👉 Discover our section too Plan your trip for active itineraries and local recipes.
Want more ideas for healthy eating while traveling? Check out our Recipes on the Go and to ours Workout to always stay in shape!
