Lunch Recipe: White Bean, Tuna, and Avocado Bowl

This one-step recipe is perfectly balanced and will leave you plenty satisfied.

This tuna salad bowl will leave you full well into the afternoon, thanks to its protein and fiber. Photograph by Danielle Omar.

Not sure about you, but we’re getting tired of the same old soggy wraps and salads for lunch. Mix it up in the healthiest possible way with one of registered dietitian Danielle Omar‘s favorite lunches: a delicious bowl full of tuna, avocado, and beans.

“This dish is great because it’s perfectly balanced,” she says. You get lean protein from the tuna, a good dose of healthy fats from the olive oil and avocado, and tons of fiber to keep you full from the cannellini beans. Tuna, olive oil, and avocado are all rich sources of omega-3 fatty acids.

Best of all, with 50 grams of protein, good fats, and 10 grams of fiber, this lunch will keep you full and help you avoid that late-afternoon slump.

Omar recommends Wild Planet pole-caught skipjack light tuna. “It’s sustainably caught and hand-packed raw into BPA-free cans without added oil, water, or fillers,” she says. Plus, since it’s light tuna, it’s low in mercury.

Yield: 1 serving
Nutrition: 547 calories, 28.9 grams fat, 4.3 grams saturated fat, 18.8 grams monounsaturated fat, 25.2 grams carbohydrates, 10 grams fiber, 2.5 grams sugar, and 49.3 grams protein.


1 can tuna in water, drained
¼ cup white beans, rinsed and drained
5 cherry tomatoes, sliced
½ large avocado, sliced
Salt and pepper
Juice of half a lemon
1 tablespoon extra virgin olive oil

Mix together in a bowl and enjoy!

Danielle Omar is a registered dietitian and nutrition coach in private practice in Northern Virginia. She is also the author of the blog Food Confidence, where she promotes a plant-based lifestyle.