Tuna Salad

Geschatte leestijd: 5 minuten Ask any random bodybuilder or fitness enthusiast what he or she thinks of canned tuna, and there’s a good chance you’ll get this answer: “canned tuna is the best time-saving wonder food! This doesn’t mean you have to eat canned tuna exclusively, of course.

Nutritional Value of Tuna

Eating only meals from cans can be very boring, of course. Especially if it’s only tuna. But with the nutritional value of tuna, 200 calories, 5 grams of healthy fats, and 40 grams of lean protein, can you really say no to canned tuna? To prevent it from becoming a boring diet, here are some delicious tuna recipes that maintain your nutritional value and provide you with the necessary variety and variation. With these 8 delightful recipes of tuna, you no longer need to think about making something else. Your tuna wears a new disguise every time you open the can. This protein-packed fish will continue to amaze you while your muscles will grow very well because of it. If you’re not a fan of tuna for your protein, don’t worry! There are still the trusted protein shakes you can resort to. A bit less tasty, but much more practical:

Tuna Recipes

These recipes take only a few minutes to prepare and will ensure there’s never a shortage of protein.

Feta and Tuna Pasta Salad

Feta cheese is a great source of protein and high in calcium, which helps with proper muscle contraction. Make sure to opt for the lowest-fat variety of feta cheese you can find. If you’re a fan of feta salad, transform that dish into a tuna meal packed with protein, healthy fats, and slow-burning carbohydrates. 1 can of tuna, drained 1/3 cup of feta cheese 3-4 cherry tomatoes 5-8 olives, optional 1 cup whole grain pasta Olive oil, approx. 1 tablespoon drizzled over your pasta Optional herbs and flavors (a pinch between thumb and forefinger is a good amount): basil, oregano, thyme, lemon, or balsamic vinegar Cook the pasta according to the instructions on the package and then top with feta cheese and canned tuna. Keep stirring until the feta cheese melts a bit and then top with cherry tomatoes, olives, and drizzle with some olive oil for healthy fats. Sprinkle on any desired herbs or spices such as lemon or balsamic vinegar. Serve immediately.

Tuna Salad

If you’re on a low-carb diet, then this tuna salad dish fits your diet perfectly. It’s quick, easy, and contains lots of lycopene, a healthy plant compound found in tomatoes. Fresh spinach leaves, between 2-3 cups 1 can of tuna 1/4 cup of fat-free salsa* Chopped carrots, cucumbers, red bell peppers Salt and pepper to taste Simply place the spinach leaves in a large bowl, top with tuna, salsa, chopped vegetables, and then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.

Creamy Dijon Tuna

This is a great recipe if you’re in the mood for a creamy dish that comes with a kick. Unlike other creamy dishes that are usually high in fat, creamy Dijon tuna is low in both fat and calories but rich in protein thanks to the tuna. 1 can of tuna 1 tbsp Dijon mustard 1/4 cup Greek yogurt Salt and pepper to taste 1 cup whole grain pasta Combine the Dijon mustard with Greek yogurt until well mixed. Stir in tuna and then top a cup of cooked, whole grain pasta. Sprinkle with salt and pepper and any other spices you wish.

Protein-Packed Tuna Melt

For those days when you need a warm meal on the go, this tuna melt works perfectly. Unlike most types of tuna melts that are high in saturated fat and carbohydrates, this one is moderate in carbs and packs the protein punch of a can of tuna to support your muscle-building goals. Due to its small size, this cooks perfectly in a toaster oven. 1 whole wheat English Muffin 1 can of tuna 2 tbsp tomato sauce Sprinkle of oregano 2 slices of low-fat mozzarella cheese Slice the English muffin and then spread with the tomato sauce, a tablespoon on each half. Top with tuna and sprinkle on some oregano, and place a slice of cheese on both sides. Place the mini melts in the toaster oven and grill for 2-3 minutes until the cheese is just melted.

Apple Tuna Salad

For something completely different, try this apple tuna salad. With apples and cranberries, you’ll get extra dietary fiber and a surprising sweetness to balance the acidity of red onion and balsamic vinegar. Feel free to replace the dressing with any other kind you prefer. 2 cups romaine lettuce, torn into bite-sized pieces 1 diced green apple 2 tbsp dried cranberries 4-5 rings of red onion 1 can of tuna 1/2 sliced avocado 1 tbsp olive oil with 1 tbsp balsamic vinegar dressing Place all ingredients in a large bowl except for the olive oil and balsamic vinegar. Combine these two latter ingredients and then drizzle over the top.

Tuna Pizza

If you’re a pizza fanatic but don’t like what it does to your waistline, this is a much healthier alternative. Not only is this pizza lower in carbohydrates, but it’s packed with nutrition from fresh vegetables along with protein and slow-digesting carbohydrates. 1 small whole wheat soft tortilla 2 tbsp pizza sauce 1 can of tuna Sliced mushrooms, onions, red bell peppers Sprinkle of low-fat, shredded mozzarella cheese Seasonings to taste: salt, black pepper, oregano, basil, fresh garlic or garlic powder Spread the pizza sauce over the soft tortilla and then evenly distribute the tuna on top. Then add the sliced vegetables over the pizza, toss on the spices you like, and then sprinkle the cheese on top. Place in the oven at 350 degrees Fahrenheit and bake for about 6-8 minutes, or until the cheese is melted and the tortilla looks crispy.

Tuna ‘N Dill Pickles

Another quick and easy recipe, this can be made in a few minutes, and it’s easy to prepare a large batch to keep in the refrigerator and grab for a quick lunch before heading out the door in the morning. Serve it on a whole wheat roll or with any other carb of your choice. 1 can of tuna 3-4 pickles, sliced 1 tbsp low-fat or fat-free mayonnaise Salt and pepper to taste 1 whole wheat roll Dice the pickles into small pieces and mix into the can of tuna. Stir in the low-fat or fat-free mayonnaise and then add salt and pepper to taste.

Italian Tuna Pita

A great option for a quick lunch, this Italian tuna pita is easy to store as a quick snack for when you’re trying to increase your calorie intake. Like the rest of these recipes, you get a balance of all three macronutrients: protein, carbohydrates, and fats. That means sustainable energy in the afternoon from this healthy meal. 1 whole wheat pita 1 can of tuna 2 tbsp Italian salad dressing Sliced lettuce 2-3 cherry tomatoes 3-4 slices of cucumber Combine the tuna with 1 tablespoon of Italian salad dressing and place in the pita. Add in the sliced lettuce, tomatoes, and cucumbers, and then drizzle with the remaining Italian salad dressing. To finish off, don’t forget to arm yourself with a sharp can opener for quick access to canned tuna. Whether you’re building a lean muscle foundation, toning up, or trying to achieve peak physical fitness, tuna fishing could be your best friend when it comes to nutrition. Don’t listen to the tuna haters, and try a bit of creativity with this time-saving, lean protein source. Your taste buds won’t regret it.