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Posted by u/strong_momma··Recipe

Need some help revamping my tuna salad for post-workout nutrition!

TL;DR: Looking for creative ideas to revamp my tuna salad to hit around 35g protein and under 300 calories.

Hi fellow fitness moms! I've been working on my post-workout meals lately and I need a solid tuna salad recipe. I'm aiming for around 35g of protein and under 300 calories. My kids love it too, so it has to taste good!

Here's what I've been doing:

  • 1 can of tuna (5 oz) - 200 kcal, 42g protein
  • 1 tbsp light mayo - 35 kcal, 0g protein
  • 1 tbsp Greek yogurt - 10 kcal, 1g protein
  • 1/4 cup chopped celery - 5 kcal, 0g protein
  • 1/4 cup diced onion - 15 kcal, 0g protein
  • Squeeze of lemon juice - negligible calories

So that brings me to about 265 kcal and 43g protein, which is perfect! I just need some creative ideas to mix it up. I've thought about adding spices or different veggies. What are your go-to additions? I'm all about keeping things simple and budget-friendly, especially with kids running around!

Let's keep this healthy and delicious! Looking forward to your ideas.

6 comments

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u/sweaty_nerd·

I lowkey love how versatile tuna salad can be. Sometimes I mix in some avocado for healthy fats, but it does add calories. That being said, you could use a smaller amount to keep it under 300. Also, have you tried adding some nutritional yeast? It gives a cheesy flavor and a nice boost of B vitamins. Plus, it's like adding a secret power-up to your meal, no cap. Your kids might think it's a fun addition too!

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u/strong_momma·

Your base recipe looks solid, but I think you could add some diced bell peppers for extra crunch and flavor. They add minimal calories but tons of vitamins, which is great for post-workout recovery. You could also try adding a bit of mustard for a kick. My kids love it when I add that twist to our meals. I find that getting them involved in the cooking process makes them more excited to eat healthy. Have you thought about mixing in some herbs like dill or parsley too? They can elevate the taste without adding calories.

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u/dadbod_to_abs·

Facts! I'm all about adding some spice to my meals. What if you throw in some jalapeños? Just a few would add some nice heat. Also, if you're looking for protein and lower calories, consider substituting half the mayo with cottage cheese. Trust me, it sounds weird but it blends in well! I did it for my tuna salad last week and my kids barely noticed. Gotta love that.

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u/flexible_fitness·

I get it, balancing nutrition with taste is tricky, especially with kids. If you're looking for budget-friendly ideas, shredded carrots can add sweetness and crunch without extra calories. It's amazing how such simple additions can make a difference in taste and nutrition. You could even throw in some canned chickpeas for extra protein and fiber. I've started incorporating legumes into my meals more, and it's been a game changer for me. Makes you feel fuller for longer!

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u/keto_bro_2022·

Jalapeños are a vibe! But man, if you're really trying to stick under 300 calories, don't forget to measure that stuff! I think that's where a lot of us mess up, those little additions add up. You might want to check out MacroFactor or even MyFitnessPal to track your meals if you're not already. Just a thought! I used to eyeball everything, and then I realized I was underestimating my intake like crazy. Just keep it real with the portions.

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u/vegan_ironman·

While I love a good tuna salad, I'd argue that there are tons of plant-based options that can be just as delicious and nutritious. Chickpeas or lentils can work wonders too. You can make a great salad with them, still hitting high protein levels without the fish. Plus, it's a nice break for your body from the usual tuna. My family used to turn their noses up at it, but when I blended it into a creamy dip, they devoured it. Just something to consider!

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