LunchHigh ProteinLow CarbDairy Free
Mediterranean Tuna Bowl
35g protein, 10 minutes, Mediterranean flavor.
Prep
10m
Cook
0m
Total
10m
Servings
1
kcal
445
Protein
35g
Carbs
28g
Fat
22g
Macros per serving
Overview
Why it works
Olive-oil tuna, chickpeas, cucumber, tomatoes, lemon. Lunchbox legend.
- Olive-oil tuna pairs protein with omega-3s.
- Chickpeas add slow carbs + fiber for steady energy.
- Cold, crunchy, packs without going soggy.
Ingredients
Ingredients · 1 servings
- 1 can (150 g) tuna in olive oil
- 1/2 cup chickpeas
- 1 cucumber, diced
- 100 g cherry tomatoes
- 1/4 red onion, sliced
- 1 tbsp olive oil
- 1/2 lemon, juiced
- Salt, pepper, oregano
Instructions
Step by step
- 1
Drain tuna lightly (keep some oil).
- 2
Combine all ingredients in a bowl.
- 3
Dress with olive oil, lemon, salt, pepper, oregano. Toss.
Pro Tips
Coach-level details
- Make it the night before — flavors get better.
- Add feta crumbles if dairy is in.
Storage & Swaps
Keep it, swap it, save it
Storage
- Keeps 2 days refrigerated.
- Label containers with the prep date.
- Reheat gently or bring to room temp before serving.
Smart swaps
- Salmon instead of tuna.
- White beans instead of chickpeas.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.