Meal Prep Mediterranean Tuna Pasta Salad — 39g Protein, Under $3.50
Pasta salad gets a bad reputation for being mayonnaise-heavy and forgettable, but this Mediterranean version is neither. Whole wheat pasta tossed with canned tuna, cherry tomatoes, cucumber, kalamata olives, and a bright lemon olive oil dressing creates a lunch that actually improves after a day or two in the fridge as the flavours meld together. No mayo, no sogginess, and significantly more protein than a typical pasta salad thanks to the tuna. This is a five-day lunch that does not feel repetitive because the texture and brightness hold up so well. Cold, fresh, and ready whenever you need it.
Ingredients
Method
- Cook the pasta according to package directions in salted boiling water until al dente. Drain and rinse under cold water to stop the cooking process and cool it quickly.
- While the pasta cooks, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red onion, and slice the olives.
- In a large bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.
- Add the cooled pasta to the bowl with the dressing and toss to coat evenly.
- Drain the tuna well and flake it into the bowl with a fork.
- Add the cherry tomatoes, cucumber, olives, and red onion. Toss everything together gently.
- Taste and adjust seasoning — a little extra lemon juice often brightens it further.
- Stir in feta or spinach if using.
- Transfer to an airtight container and refrigerate. Serve cold.
Notes
Whole wheat pasta costs nearly the same as regular pasta but provides more fibre and a slightly higher protein content, making it the better choice for meal prep lunches. Buying canned tuna in multi-packs rather than individual cans typically saves 20 to 30 percent. Kalamata olives can be pricey by the jar, but a small amount goes a long way in flavour — buy the smallest jar available since this recipe only needs a couple of tablespoons and the rest keeps well in the fridge for future use.
