High-Protein GLP-1 Lunch: Tuna Niçoise Salad

August 2, 2026

GLP-1 Nutrition · Recipes

Tuna Niçoise Salad

A classic French salad packed with protein. Tuna, egg, green beans, and new potatoes over crisp lettuce, finished with a sharp vinaigrette.

Why this works on GLP-1

This salad brings together two lean proteins, tuna and egg, for a genuinely high protein total in a fresh, light meal. On GLP-1 medication that balance is ideal: appetite is lower, and protein helps protect lean muscle during weight loss while the salad stays gentle and easy to eat.

Green beans and lettuce add fibre and volume for very little, and a small portion of potato gives satisfying, slow-release energy without weighing the plate down. It also travels well, making it a reliable prepared lunch.

~36 gProtein
per serving

~410Calories
per serving

20 minSalad,
single serving

Ingredients · makes 1 serving

TunaTinned in spring water, drained 1 tin (about 100 g drained)
EggLarge, for boiling 1
New potatoesHalved 100 g
Green beansTrimmed 80 g
TomatoesWedges, or a handful of cherry tomatoes 80 g
LettuceLittle gem or mixed leaves a couple of handfuls
VinaigretteWalnut oil, red wine vinegar, Dijon, garlic, salt and pepper 1 tbsp
To finish, optionalA few olives, capers, or fresh parsley to taste

Method

Boil the potatoes and egg. Add the new potatoes to a pan of salted water and simmer for about 12 minutes. Add the egg for the last 7 to 8 minutes for a set yolk, then cool it under cold water, peel, and halve.
Cook the green beans. In the last 3 to 4 minutes, add the green beans to the same pan, or steam them, until just tender and still bright. Drain everything.
Make the vinaigrette. Whisk the walnut oil, red wine vinegar, a little Dijon, crushed garlic, salt, and pepper. Walnut oil is lovely here as a finishing oil, adding a gentle nutty depth.
Assemble. Lay the lettuce in a bowl, arrange the potatoes, beans, tomatoes, tuna, and halved egg on top, and drizzle over the vinaigrette. Finish with olives, capers, or parsley, and eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~36 gProtein ~410Calories ~7 gFibre ~30 gCarbs ~15 gFat

Makes one serving. Tuna and egg provide most of the protein. Figures vary with the size of the tuna tin and the amount of potato and dressing.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.