{"id":242,"date":"2025-08-26T10:10:21","date_gmt":"2025-08-26T10:10:21","guid":{"rendered":"https:\/\/fiteverywhereblog.com\/?p=242"},"modified":"2025-08-29T06:23:26","modified_gmt":"2025-08-29T06:23:26","slug":"insalata-proteica-con-tonno-fagioli-bianchi-e-pomodori","status":"publish","type":"post","link":"https:\/\/fiteverywhereblog.com\/en\/insalata-proteica-con-tonno-fagioli-bianchi-e-pomodori\/","title":{"rendered":"Protein salad with tuna, white beans and tomatoes"},"content":{"rendered":"<p>Fit Spanish lunch recipe: protein salad with tuna, white beans, and tomatoes. Light, nutritious, and perfect for on-the-go.<\/p>\n\n\n\n<p>In Spain, light and fresh lunches are very common, especially on hot days. This <strong>fit salad with tuna, beans and tomatoes<\/strong> It&#039;s a protein-rich and balanced take on a Mediterranean classic. Perfect if you&#039;re traveling and want to eat healthily without sacrificing flavor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients for 1 person<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100g tuna in brine (drained)<\/li>\n\n\n\n<li>100g canned white beans (rinsed and drained)<\/li>\n\n\n\n<li>80 g diced ripe tomatoes<\/li>\n\n\n\n<li>30 g thinly sliced red onion<\/li>\n\n\n\n<li>10 g pitted black olives<\/li>\n\n\n\n<li>1 teaspoon extra virgin olive oil (5 g)<\/li>\n\n\n\n<li>Juice of \u00bd lemon<\/li>\n\n\n\n<li>Salt and pepper to taste<\/li>\n\n\n\n<li>Chopped fresh parsley<\/li>\n<\/ul>\n\n\n\n<p><strong>Alternative variations:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tuna \u2192 grilled chicken breast or chickpeas for a vegetarian version<\/li>\n\n\n\n<li>White beans \u2192 red beans or chickpeas<\/li>\n\n\n\n<li>Black olives \u2192 Spanish green olives<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udc68\u200d\ud83c\udf73 Step-by-step process<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Rinse and drain the white beans well.<\/li>\n\n\n\n<li>In a bowl, combine tuna, beans, tomatoes, and onion.<\/li>\n\n\n\n<li>Add olives, parsley, oil and lemon juice.<\/li>\n\n\n\n<li>Mix gently and let rest for 5 minutes in the refrigerator before serving.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-1.webp\" alt=\"Piatto proteico Insalata tonno e pomodori\" class=\"wp-image-390\" srcset=\"https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-1.webp 960w, https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-1-300x200.webp 300w, https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-1-768x512.webp 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udd25 Nutritional values (per serving)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calories: ~380 kcal<\/li>\n\n\n\n<li>Protein: 33 g<\/li>\n\n\n\n<li>Carbohydrates: 28 g<\/li>\n\n\n\n<li>Fat: 14 g<\/li>\n<\/ul>\n\n\n\n<p>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 <strong>La Boqueria Market<\/strong>, an authentic experience to discover Mediterranean products.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udca1 \u201cFit Everywhere\u201d Tip<\/h2>\n\n\n\n<p>This recipe is convenient for traveling: you can prepare it in the morning and store it in an airtight container. It&#039;s perfect for a quick lunch at the beach or on a hike.<\/p>\n\n\n\n<p>\ud83d\udc49 Discover our section too <strong><a href=\"https:\/\/fiteverywhereblog.com\/en\/itinerario-personalizzato\/\">Plan your trip<\/a><\/strong> for active itineraries and local recipes.<\/p>\n\n\n\n<p>Want more ideas for healthy eating while traveling? Check out our<a href=\"https:\/\/fiteverywhereblog.com\/en\/ricette-in-viaggio\/\"> <strong>Recipes on the Go<\/strong><\/a> and to ours <a href=\"https:\/\/fiteverywhereblog.com\/en\/workout\/\"><strong>Workout<\/strong> <\/a>to always stay in shape!<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Ricetta pranzo fit spagnolo: insalata proteica con tonno, fagioli bianchi e pomodori. Leggera, nutriente e perfetta anche in viaggio. In [&hellip;]<\/p>","protected":false},"author":1,"featured_media":389,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[9,19,8,2],"tags":[],"class_list":["post-242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cena","category-europa","category-pranzo","category-ricette-in-viaggio"],"aioseo_notices":[],"uagb_featured_image_src":{"full":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori.webp",960,640,false],"thumbnail":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-150x150.webp",150,150,true],"medium":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-300x200.webp",300,200,true],"medium_large":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori-768x512.webp",768,512,true],"large":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori.webp",960,640,false],"1536x1536":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori.webp",960,640,false],"2048x2048":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori.webp",960,640,false],"trp-custom-language-flag":["https:\/\/fiteverywhereblog.com\/wp-content\/uploads\/2025\/08\/Insalata-proteica-tonno-fagioli-bianchi-pomodori.webp",18,12,false]},"uagb_author_info":{"display_name":"fiteverywhereblog@gmail.com","author_link":"https:\/\/fiteverywhereblog.com\/en\/author\/fiteverywherebloggmail-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Ricetta pranzo fit spagnolo: insalata proteica con tonno, fagioli bianchi e pomodori. Leggera, nutriente e perfetta anche in viaggio. In [&hellip;]","_links":{"self":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts\/242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/comments?post=242"}],"version-history":[{"count":2,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts\/242\/revisions"}],"predecessor-version":[{"id":392,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/posts\/242\/revisions\/392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/media\/389"}],"wp:attachment":[{"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/media?parent=242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/categories?post=242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fiteverywhereblog.com\/en\/wp-json\/wp\/v2\/tags?post=242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}