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! 🥗🐟💪