Tuna Nicoise Salad: A High-Protein Lunch for Triathletes

Why This Recipe Works for Athletes

The classic nicoise salad is one of the best training lunches an athlete can eat. Tuna delivers high-quality protein for muscle repair, eggs add complete amino acids and vitamin D, green beans and tomatoes provide antioxidants to support recovery, and the potatoes supply the carbohydrates you need to fuel your next session. This isn’t a light lunch — it’s a complete recovery meal that works particularly well on rest days or after moderate morning training.

Ingredients

  • 200g new potatoes, halved
  • 2 eggs
  • 150g green beans, trimmed
  • 160g tin of tuna in spring water, drained
  • 12 cherry tomatoes, halved
  • 50g black olives
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • Salt and black pepper to taste

Instructions

  1. Boil the halved potatoes in salted water for 12-15 minutes until tender. Drain and allow to cool slightly.
  2. While the potatoes cook, boil the eggs for 7 minutes for slightly soft yolks, then transfer to cold water. Peel and halve when cool enough to handle.
  3. Blanch the green beans in boiling salted water for 3-4 minutes until bright green and just tender. Drain and refresh in cold water.
  4. Make the dressing: whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper in a small bowl or jar.
  5. Arrange the potatoes, green beans, cherry tomatoes, and olives on a large plate or in a bowl. Break the tuna into chunks and place on top. Add the halved eggs. Drizzle with the dressing and serve immediately.

Nutrition Notes

One serving provides approximately 480 kcal, 38g protein, 35g carbohydrates, and 18g fat. For higher carbohydrate needs after a long session, double the potato portion. To increase protein further, add a second tin of tuna or an extra boiled egg. Salmon works equally well as a tuna substitute and provides additional omega-3 fatty acids. This salad keeps well in the fridge (without dressing) for up to 24 hours, making it an excellent meal prep option.

Prep time: 25 minutes | Servings: 1-2