Tuna salad with whole-grain bread and a side of fruit.

Here’s a high-protein, nutrient-dense recipe for Tuna Salad with Whole-Grain Bread and a Side of Fruit

a perfect meal for bodybuilders or anyone seeking a balanced, muscle-friendly lunch packed with protein, fiber, and healthy carbs!

  

Ingredients

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

- 2 tbsp plain Greek yogurt (or avocado mayo for healthy fats)  

- 1 tbsp lemon juice  

- 1/4 cup diced celery  

- 1 tbsp diced red onion (optional)  

- 1 tsp Dijon mustard  

- Salt and pepper (to taste)  

- 2 slices whole-grain bread (or lettuce wraps for low-carb)  

- Optional add-ins: 1/4 avocado (mashed), capers, or chopped pickles  

Instructions  

1. Mix the Salad: 

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

   - Add Greek yogurt, lemon juice, celery, red onion, Dijon, salt, and pepper. Mix well.  

   - Optional: Fold in mashed avocado for creaminess.  

2. Assemble the Sandwich:  

   - Spread the tuna salad onto whole-grain bread. Add optional toppings like lettuce or tomato.  

Side of Fruit  

- Options (choose 1 serving): 

  - 1 medium apple  

  - 1 cup mixed berries (strawberries, blueberries, raspberries)  

  - 1 small orange or 1/2 grapefruit  

Macros (Approximate)  

- Calories: ~400-450 kcal  

- Protein: ~30-35g (tuna + Greek yogurt)  

- Carbs: ~40-45g (bread + fruit)  

- Fats: ~8-10g (Greek yogurt or avocado)  

Why This Meal is Great for Bodybuilders  

- High-Quality Protein: Tuna provides 25g protein per can for muscle repair and growth.  

- Complex Carbs: Whole-grain bread offers fiber and sustained energy.  

- Healthy Fats: Greek yogurt or avocado adds heart-healthy fats for hormone balance.  

- Antioxidants: Fresh fruit supplies vitamins (C, A) and natural sugars for recovery.  

Pro Tips  

- Boost Protein: Add 1 hard-boiled egg or a sprinkle of hemp seeds to the tuna salad.  

- Lower Carbs: Skip the bread and serve tuna salad in lettuce wraps or over a bed of greens.  

- Meal Prep: Make a batch of tuna salad and store in airtight containers for 3-4 days.  

- Flavor Upgrade: Add a dash of hot sauce, dill, or smoked paprika to the tuna mix.  

Enjoy this quick, protein-packed meal to fuel your workouts and keep you satisfied! 🥪🐟🍎💪