Easy Meal #3: Tuna Salad

Nutritional breakdown:

195 Calories

• 9.8g Carbs
• 31.6g Protein
• 1.2g Fat
• 1.4g Fibre

Vitamins and Minerals

• 80% of Selenium intake
• 15% of daily Vitamin D intake
• 16% of daily Calcium intake
• 46% of daily Vitamin C intake

Ingredients:

• 85g Tuna, canned in water
• 100g Lettuce (1 plate)
• 1 Lemon
• 100g nonfat greek yogurt OR 100g cottage cheese

Preparation time (3 minutes)

• Drain the water from the tuna and add in a bowl with the yogurt/cottage cheese
• Squeeze the juice from 1 lemon into the bowl and add salt and pepper as you please
• Mix the ingredients and place on a plate with the base of lettuce

Breakdown: Why is this is a good meal to help me lose weight?

This is one of the easiest meals you can prepare as it requires very few ingredients and no cooking at all. At under 200 calories and over 30grams of protein this will ensure you meet your daily protein requirement, feel full and get some additional micronutrients along the way. The selenium present in the tuna is a great source of antioxdiants to protect your cells from harmful free radicals.

The great thing about this meal is that due to the low overall calories it can be consumed both as a quick snack between your bigger meals or you could throw in a few extra ingredients and turn this salad base into a full dinner. You could add a couple of boiled eggs, a can of sweet corn, some cherry tomatoes or a handful of olives for example depending on your preferences. Additionally if you are looking to include more iron in your diet you could use kale instead of lettuce which would be absorbed efficiently thanks to the Vitamin C present in the lemon juice.