Check out this lovely recipe from our book Leaner, Fitter, StrongerTuna & White Bean Salad in Little Gem Cups


Ingredients (to make 6 gem cups):

  • 80g tinned tuna (drained)
  • 200g tinned cannellini beans or other white beans (well rinsed and drained)
  • 50g spring onions (finely sliced)
  • 2 teaspoons of capers (roughly chopped)
  • Small handful of parsley or basil leaves
  • ¼ small red onion (finely diced)
  • Few shavings of parmesan
  • 6 small/medium lettuce gem leaves
  • Sea salt and freshly ground pepper to taste


  • 1 tablespoon of lemon juice
  • Finely grated zest of ½ lemon
  • 1 tablespoon of extra-virgin olive oil



  • Mix the dressing ingredients in a bowl. Break the tuna up into chunks into the bowl, add the remaining ingredients, apart from the little gem and combine gently. Season to taste
  • Lay the lettuce leaves on a plate and divide up the beans salad evenly.


Calories and Macros (per cup):

Calories: 150

  • Protein: 12g
  • Fats: 3g
  • Carbs: 30g


Check out our book, Leaner, Fitter, Stronger, here!



Remember to post your meals on Instagram, and use the hashtag #LDNMuscle so we can see your lovely creations, repost some and spread the LDNM Community far and wide!



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