September 20, 2015

No Mayo Tuna Salad Sandwich

I recently did a talk about my weight loss story at Google's cooking school called "How I Ate to Lose 70 pounds" followed by demos of two of my most popular recipes. 

Afterwards, I did a Q&A where someone asked if I had any tips on how to cook something that was high protein, easy to prep in advance, and most importantly, wasn't dry chicken breast. 

I didn't have a great answer for her. I'm a big advocate of meal prepping because it helps you remove stress about what you're going to eat for dinner after a long day at work. It really helps with staying on track with fitness goals! 

I make a dinner menu a week in advance, go to the grocery store once, and try to cook as many of my dinners in advance as long as it doesn't sacrifice quality. The problem with meal prepping chicken is that it dries out and doesn't taste all that great when its re-heated.

Enter, my no-mayo tuna salad sandwich. At 31g of protein, 6g of fat, and only 327 calories (including the bun), I think I have the perfect option for people like this audience member, and probably even you!

No Mayo Tuna Salad Sandwich

Preparation Time: 10 minutes (make the night before eating)
Servings: 4
Serving size: 7oz

Macro Nutrition Information (1 serving):
Fat: 6 grams
Carbohydrates: 30 grams
Protein: 31 grams
Fiber: 1 gram
Calories: 327 (This includes the bun! Feel free to use bread if you prefer)

16oz (4 cans drained), albacore tuna 
4oz, non-fat plain greek yogurt
3/4c, diced red onion
3/4c, diced celery
1/4c, diced pickle
3 tbsp, pickle juice
3 tbsp, grain mustard
3 tbsp, hummus (I used spinach & feta, but use anything as long as its not too strong)
1/2 tsp, salt
1 tsp, pepper

Instructions: (Highly recommend doing this 1 day prior to eating)
1) Mix all ingredients in a bowl

2) Figure out other uses for mayonnaise, because you won't miss it in this recipe :)

1 comment:

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