_edited.png){kind=logo}
Introduction
As with any personal trainer, I am always encouraging my clients to increase their protein intake. I have found, over the many years being in this field, that people struggle really hard to increase their protein intake. Helping people has forced me to think somewhat outside of the box, while keeping things simple.
I think the the #1 place people go wrong is that they try to overcomplicate high protein meals, and end up making meals that are time consuming and require you to drive from specialty store to specialty store. My motto is K.I.S.S. or keep it simple, stupid!
The easiest meal in the world must be tuna salad, and it's one I've been using for almost a decade. Sometimes it's in a bowl with quinoa, and sometimes it's in a sandwich. I think that the sandwich is an incredibly versatile meal, since it only takes you around 5 minutes to prepare, and then you can go on your way to work.
Ingredients
The ingredient list is simple, and affordable. For this recipe, you'll need the following:
Sandwich bread - I like Dave's Killer Bread, as it is a clean brand with only 70 calories per slice.
A can of tuna
Sweet Relish
Mayo - some people may use Greek Yogurt to save some calories, but I just don't enjoy it as a substitute.
Bonus: balsamic glaze
Preparation Steps
The reason this recipe needs to find its way into your diet is because of the efficiency and affordability it offers. This shouldn't take you more than 5 minutes!
Open and drain the can of tuna. I recommend investing into an electric can opener if you don't have one already. Place the tuna into a bowl.
Measure out 15g of Mayo on top of the tuna. I highly suggest buying mayo in a squirt bottle. It may sound silly, but the squirt bottle means there is one less dish for you to clean, and it makes measuring it more efficient, which is just as important since mayo can sneak in a lot of extra calories.
Efficiency of squirt bottles Measure out 15g of sweet relish. I have found this to be the perfect amount of relish, so it doesn't over power the other ingredients. But if you want more, nobody's stopping you!
Place it in between two slice's of Dave' Killer Bread!
Nutritional Information
The efficiency that goes behind this meal has made it a staple in my diet, whether I am looking to drop weight, or not. I hate spending hours prepping food, and I'm often in a rush. This meal works perfectly, and here are the calories and macros for it:
Total Calories: 394
Protein: 34.1g
Carbohydrates: 36.1g
Fats: 15.2g
Variations
The tuna salad mix works just as well in a bowl or wrap as it does in a sandwich. My most common go-to for tuna is with quinoa. Essentially, you'd just do the same recipe, but instead of putting it on bread, you put it over quinoa.
For those who prefer lower carbs options, you can also buy those low-carb tortillas instead. Either way, your protein intake will thank you.
I shared this recipe since I have talked with so many clients who give me resistance to trying tuna. I was never a tuna fan, to be totally honest. But this recipe is delicious, gets me to my protein goal, and it saves me so much money.
If you like content like this, consider subscribing to the Heroes Fitness Newsletter by clicking here. If you are trying to figure out your daily caloric intake, use our resources like our TDEE Calculator, or our Macros Calculator.
Commentaires