Tuna, Fennel & Bean Salad
Serves: 2
Prep Time: 10 minutes
No cooking required
Portion Guide (per serving)
Protein: 1 palm
Carbohydrates: 1 cupped hand
Fats: 1 thumb
Vegetables: 1–2 fists
Ingredients:
Zest of ½ lemon and 1 tbsp juice
1 tsp wholegrain mustard
1 tbsp extra virgin olive oil
400g can cannellini beans, drained and rinsed
½ small fennel bulb, shaved thinly with a peeler
½ cucumber, peeled into ribbons
Small bunch fresh dill, roughly chopped
Small bunch parsley leaves, roughly chopped
160g can tuna in spring water, drained
1 heaped tbsp pumpkin seeds
Sea salt + black pepper to taste
Method:
1. Make the dressing.
Add the lemon zest, lemon juice, mustard, olive oil, salt and pepper into a small jar. Seal and shake well to emulsify.
2. Build the base.
In a large bowl, tip in the beans and pour over the dressing. Stir gently to coat.
3. Layer in the freshness.
Add the herbs, fennel, and cucumber ribbons to the bowl. Toss lightly.
4. Add protein and crunch.
Flake the tuna into large chunks and fold it through the salad. Finish with a sprinkle of pumpkin seeds.
5. Serve.
Plate it up straight from the bowl or pack into a container for a portable, protein-rich lunch.
Why It Works:
This salad hits multiple recovery levers at once:
Tuna brings lean protein and omega-3s to support inflammation and muscle repair.
Beans add plant-based fibre and slow-release carbs for stable energy.
Fennel and herbs support digestion and micronutrient density.
Olive oil and seeds bring satiety and healthy fats for hormonal balance and blood sugar control.
It’s light but sustaining—ideal for Rebuild phase clients or as a quick reset meal after travel, poor sleep, or low appetite.
🔁 Swap It / Add To It:
No fennel? Use shaved celery or rocket for bite.
Add extra protein with a boiled egg or sprinkle of hemp seeds.
Want more carbs post-training? Toss in a small handful of cooked quinoa or sweet potato cubes.
