Tuna Salad Sandwich

A great choice for a quick and nutritious snack is a tuna salad sandwich. This protein packed snack can be made in a matter of minutes and is a perfect way to get quality complex carbs and muscle building protein in a delicious meal. Start by choosing high quality bread like Ezekiel bread which can be found in the frozen food section of your grocery store. The reason why Ezekiel bread is so nutritious is because is contains no flour and also contains all 9 essential amino acids.

For tuna, your best choice is solid white albacore packed in water. Watch out for tuna packed in oil since the fat content and overall calories goes way up. You can choose some fat free mayonnaise along with diced up red onion and a little diced up tomato. Mix everything in a bowl and add a little black pepper for taste. Scoop the tuna salad onto two slices of bread, add a little lettuce and you have a perfect high protein snack to power you through the day!

Serving: 4 oz tuna, 2 slices bread
Calories: 300
Fat: 3 grams
Carbs: 30 grams
Protein: 38 grams

source : shapefit


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