Mediterranean Tuna Salad

A quick and convenient protein boost, tinned tuna is also a good source of Omega-3 fatty acids. Aim for sustainably caught tuna and look for tuna in extra virgin olive oil.

Serves: 2

Calories per serving: 366

Prep time: 20 minutes

Cooking time: Nil


  • 1 baby cos (Romaine) lettuce, washed and leaves torn
  • 100g cherry tomatoes, halved
  • ½ red onion, diced
  • ½ Lebanese cucumber, cubed
  • 1 red pepper (capsicum), cubed
  • 60g green olives, pitted 
  • Sea Salt
  • Black pepper
  • 190g tinned tuna in olive oil
  • 50g feta cheese
  • 2 tbsp red wine vinegar
  • Fresh oregano, chopped


  1. Place the lettuce, cherry tomatoes, onion, cucumber, red pepper (capsicum) and olives in a large bowl. Season with salt and pepper and toss to combine. Divide and refrigerate half the salad in an air-tight container, for left overs.
  2. To the remaining salad, add half the tuna and half the feta. Dress with 1 tbsp red wine vinegar and oregano. Serve and enjoy.


  • If you are unable to find tinned tuna in olive oil, then choose tuna in spring water. When ready to use in the salad, drain the spring water and add a tablespoon of extra virgin olive oil.

Meal plan

The Fast 800 12-Week Programme

Providing the support, flexibility and guidance to help you lose weight and achieve true lifestyle change. All costing you less than a daily cup of coffee. Find out more!

Subscribe to our Newsletter