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High Protein Mediterranean Tuna Meal Prep - Fresh, Fast, and Satisfying

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the salad base:
  • 3 (5-ounce) cans tuna in water, drained and flaked
  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1 1/2 cups cooked quinoa or farro (optional but recommended)
  • 1 English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1/2 small red onion, finely diced
  • 1 red bell pepper, diced
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/3 cup crumbled feta (or more to taste)
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh dill or basil, chopped (optional)
  • For the dressing:
  • 1/4 cup extra-virgin olive oil
  • 1 large lemon, zested and juiced (about 3 tablespoons juice)
  • 1 teaspoon Dijon mustard
  • 1 small garlic clove, finely grated or minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Pinch of red pepper flakes (optional)
  • For serving and meal prep:
  • 4 cups mixed greens or arugula (optional base)
  • Lemon wedges for extra brightness

Method
 

  1. Cook the grain (if using): Prepare quinoa or farro according to package directions. Spread on a plate to cool so it doesn’t wilt the veggies.
  2. Make the dressing: In a small bowl or jar, whisk olive oil, lemon juice and zest, Dijon, garlic, oregano, salt, pepper, and red pepper flakes until emulsified.
  3. Prep the vegetables: Dice cucumber, tomatoes, onion, and bell pepper. Slice olives. Chop parsley and dill.
  4. Combine the base: In a large bowl, add tuna, chickpeas, cooled grain, cucumber, tomatoes, onion, bell pepper, and olives. Flake tuna gently so it stays in bite-size pieces.
  5. Toss with dressing: Pour dressing over the bowl and toss until evenly coated. Taste and adjust salt, pepper, or lemon.
  6. Add herbs and feta: Fold in parsley, dill, and feta. Don’t overmix—keep some texture.
  7. Portion for meal prep: Divide into 4–5 containers. If adding greens, place them in a separate compartment or layer greens at the bottom and the salad on top.
  8. Finish and chill: Add a lemon wedge to each container for a fresh squeeze before eating. Chill for at least 30 minutes so flavors meld.