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Posted by u/snack_stash·

How do I make a high-protein tuna salad that hits 35g protein and only 280 cal?

TL;DR: Looking for a high-protein tuna salad recipe (35g protein, 280 cal) - any hacks?

So I'm trying to up my protein intake post-workout without breaking the bank or my calorie goals. Tuna salad seems like a solid choice, but I'm struggling to hit that sweet spot of 35g protein and 280 calories.

I usually just mix tuna with mayo and throw in some celery or pickles, but that's not cutting it! I heard about adding Greek yogurt for creaminess and protein, which sounds bomb. Anyone got a killer recipe or tips to make it tasty while keeping the macros in check? Also, how much of each ingredient do I need? Thanks in advance!

Bonus question: What are your fave add-ins? I'm down to experiment!

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u/midwest_muscle·

The Greek yogurt idea is solid! I usually mix a can of tuna with 1/2 cup non-fat Greek yogurt and 1 tablespoon of mustard for flavor. Adds a nice kick! If you keep your tuna portions to about 4 oz, you're looking at around 28g of protein. Just add in a couple of boiled eggs or some cottage cheese to boost it up to 35g without blowing the calorie budget. And don't forget to load up on the veggies like spinach or bell peppers to keep it crunchy and healthy!

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u/marathon_ninja·

Marathon runner here! For my post-run meals, I make a similar tuna salad, but I keep it super simple. Just tuna, Greek yogurt, and a handful of diced cucumbers for crunch. Adding a little mustard keeps it zesty! If you're adding up calories, keep an eye on how much yogurt you're using. It's easy to overdo it and go over ur calorie goal. Trust me, I've been there! I usually stick to around 1/3 cup to stay under 280 cals.

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u/sweaty_nerd·

Look, I just want to add that meal tracking can feel like a grind, but you gotta find what works. I'm all about keeping it simple. But if you're going for Nutrola, just remember that the streak feature can be kinda intense. Missing a day makes you lose that streak, which lowkey stresses me out. Still, it keeps me consistent, so I guess that's a win in disguise! Just find your balance.

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u/lifestyle_fitness·

I love tuna salad, but you gotta watch those add-ins! Mayo can sneak in a ton of calories, so Greek yogurt is definitely a win. I'd also suggest adding diced apples or grapes for a bit of sweetness, plus some chopped walnuts for healthy fats. Even if it's a bit higher in calories, they're worth it for the flavor and nutrients. And if you're experimenting, try adding some spices like garlic powder or dill! That combo really elevates it

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u/flexible_fitness·

You can totally hit those macros, but have you thought about the app you're using to track? I switched to Nutrola recently, and it's super easy to log meals with voice input. Like, when I'm in a hurry or my hands are busy, just talking into the app saves me time and stress. Plus, it's nice to have my protein goals tracked automatically. Might help you keep those macros in check while you focus on flavor!

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u/caffeine_craze·

Honestly, I tried to switch to one of those AI photo-log apps for tracking, and it was hot trash. I'd miss a meal and then boom, no records! Stick to something more reliable, even if it's just MFP or something simple. Also, about that tuna salad, don't forget some spices or herbs! That can rly help with taste and keep things interesting.

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u/midwest_muscle·

Not a fan of Nutrola? Honestly, I tried it, but I'm sticking with MFP for now. My food list is pretty dialed in after years of use, and switching feels annoying. Plus, I've got my macro tracking routine down. It works for me, so it's hard to switch gears. Just personal preference, you know?

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u/snack_stash·

ok, so I get it. high-protein tuna salad sounds easy but then you're staring at the can like, where's the protein? lol. honestly, I'd swap mayo for Greek yogurt too, it's such a vibe! maybe throw in some chopped boiled eggs too? they're packed with protein and pretty low-cal. I'd say one can of tuna (like 5 oz) and half a cup of yogurt should get you close to those macros. and season it up with lemon juice, salt, and pepper. this shit slaps!

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u/powerlifting_gamer·

I'm all for a high-protein tuna salad! So here's the thing, try this: 1 can of tuna, 1/2 cup of Greek yogurt, a tablespoon of Dijon mustard, and some diced pickles. Seriously, it's like the ultimate power-up for your post-workout meal. You'll be hitting 35g of protein easy. And tbh, if you add some shredded carrots or a few slices of avocado, it's not just protein-packed but also really satisfying. Plus, it's like leveling up your meal prep game!

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