Tuna salad with mixed greens, olive oil, and quinoa.

 Here’s a high-protein, nutrient-dense recipe for Tuna Salad with Mixed Greens, Olive Oil, and Quinoa

a perfect meal for bodybuilders or anyone seeking a balanced, muscle-friendly lunch or post-workout option!

Ingredients (Serves 1)  

For the Salad:

- 1 can (5 oz / 140g) tuna in water (drained)  

- 2 cups mixed greens (spinach, arugula, kale, or romaine)  

- 1/2 cup cooked quinoa (white, red, or tri-color)  

- 1/4 cup diced cucumber  

- 1/4 cup cherry tomatoes (halved)  

- 2 tablespoons red onion (thinly sliced, optional)  

- Optional add-ins: olives, avocado slices, or roasted chickpeas  


 For the Dressing:

- 1 tablespoon extra-virgin olive oil  

- 1 teaspoon lemon juice or apple cider vinegar  

- 1/2 teaspoon Dijon mustard  

- Salt and pepper (to taste)  

- Optional: dried herbs (oregano, basil) or chili flakes  


Instructions 

1. Cook the Quinoa (if not pre-cooked):  

   - Rinse 1/4 cup uncooked quinoa under cold water.  

   - Combine with 1/2 cup water in a small saucepan. Bring to a boil, then reduce heat, cover, and simmer for 12-15 minutes. Fluff with a fork.  


2. Prepare the Tuna Salad:

   - In a bowl, flake the drained tuna with a fork.  

   - Mix in olive oil, lemon juice, Dijon mustard, salt, pepper, and optional herbs.  


3. Assemble the Salad:

   - Layer mixed greens in a bowl or plate.  

   - Top with quinoa, tuna, cucumber, tomatoes, and red onion.  

   - Add optional extras like avocado or olives.  


4. Serve:

   - Toss lightly before eating, or enjoy it layered for a visually appealing meal!  


Macros (Approximate)

- Calories: ~350-400 kcal  

- Protein: ~30-35g (from tuna and quinoa)  

- Carbs: ~25-30g (from quinoa and veggies)  

- Fats: ~12-15g (from olive oil and optional avocado)  


Why This Meal is Great for Bodybuilders:

- High-Quality Protein: Tuna is packed with lean protein and omega-3s to support muscle repair and reduce inflammation.  

- Complex Carbs: Quinoa provides fiber and sustained energy.  

- Healthy Fats: Olive oil adds heart-healthy monounsaturated fats.  

- Nutrient-Dense: Mixed greens and veggies deliver vitamins (A, C, K) and antioxidants.  


Pro Tips:  

- Boost Protein: Add 1-2 hard-boiled eggs or a sprinkle of feta cheese.  

- Meal Prep: Cook quinoa in bulk and store tuna salad (undressed) in the fridge for 3-4 days.  

- Spice It Up: Add jalapeños, capers, or a dash of hot sauce for extra flavor.  


Enjoy this light yet satisfying tuna salad as a post-workout meal or a refreshing lunch! 🥗🐟💪

Previous Post Next Post

Contact Form