Healthy Meal Prep: Protein Packed Tuna Salad

I’m back with another post as part of my healthy meal prep series!!! 🍽️

Enjoyed a lot of good food over the Lunar New Year period but now it’s back to the routinely grind of healthy meals. As much as I love indulging in my favourite foods, I always believe it’s important to have a healthy balance of foods that are nourishing and also foods that you enjoy once in a while!

So I started meal prepping again and the latest one that I’ve really enjoyed is this protein packed Tuna Pasta Salad! 🐟🥗

Protein is really important to me, as it is vital for muscle repair and growth since I exercise alot. I always make it an effort to include more protein sources when I meal prep and in today’s recipe this would be in the form of canned tuna and eggs! 🥚

Both are such a great and affordable source of protein. Canned tuna also has a very long shelf life, so it’s easy to stock them up in your pantry! I usually choose the ones in light olive oil for a healthier option as well. 🐠

🍳 Ingredients:

- Canned tuna in light olive oil (I used one can)

- Romaine lettuce

- Cherry tomatoes

- Veggie fusilli (or any short pasta of choice)

- Eggs

🍳 For the dressing:

- 1/4 cup EVOO

- Juice of half a lemon

- 2 tbsp white wine vinegar

- 1/2 tsp dijon mustard

- 1/2 tsp honey

- 1/2 tsp garlic powder

🍳 Steps:

1. Make the pasta - Bring a pot of water to a boil and cook the pasta according to package directions.

2. Prep your veggies - Wash the romaine and cherry tomatoes, and cut them accordingly. If you have a salad spinner it would be good to spin dry the romaine so it remains crisp and not turn soggy.

3. Prep your tuna - Open the can and drain the tuna. Add to a bowl and season with salt and pepper to taste.

4. Make your jammy eggs - Using the same pot that was used for the pasta, top up the water and bring it to a boil, lower your eggs in and leave it for 6.5-7 min.

5. Make the dressing - Add all the ingredients into a bowl and whisk until well combined. Otherwise you can also add them to a jar, seal it tightly and shake till combined!

6. Assembly time - Layer your meal prep box with your veggies and pasta. Add the seasoned tuna and jammy egg on top. Pour the dressing into a separate container and you’re done!!!

This is such an easy recipe to try because there’s no pan-frying involved! A very clean and refreshing protein packed meal which can also be easily modified to your liking - you could add other veggies you desire, or increase your protein intake by including tofu. Hope you enjoy this recipe if you try it! 🤤

Check out my other meal prep posts here 👇🏻

Salmon Potato Salad Meal Prep

Chicken Pasta Salad Meal Prep

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