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Tuna is a miracle food for bodybuilders because in every tin of tuna you are getting 5 grams of good quality omega 3 fatty acids and over 40 grams of protein, which is all done, in only 200 calories. The problem is that you need to eat tuna with something else otherwise it starts to get boring very quickly.
There are countless variations of creative tuna dishes that you can make so we have selected two, which are presented below. Please note that there is a big difference in the amount of calories between tuna in water or brine compared to tuna in oil and all have salt added.
Feta and Tuna Pasta Salad
1 can of tuna, drained
1/3 cup feta cheese
3-4 cherry tomatoes
5-8 olives, optional
1 cup whole wheat pasta
Olive oil, approximately 1 tbsp drizzled over your pasta
Optional spices and flavors (a pinch between your thumb and index finger is a good amount):basil, oregano, thyme, lemon, or balsamic vinegar
1. Prepare the pasta according to the package directions and then top with feta cheese and canned tuna.
2. Continue stirring until the feta cheese melts slightly and then top with cherry tomatoes, olives, and drizzle with some olive oil for healthy fats.
3. Sprinkle on any desired spices or healthy condiments like lemon or balsamic vinegar. Serve immediately.
The next recipe is a simple tuna salad which is something that is not only packed with all the nutritional requirements that you need to gain muscle but is also low in calories depending on the dressing that you select. One should simply add any ingredient that might appeal to you like avocado pear or peanuts.
Fresh spinach leaves, between 2-3 cups
1 can of tuna
1/4 cup fat-free salsa*
Diced carrots, cucumbers, red peppers
Salt and pepper to taste
1. Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa.
2. Toss a few times and sprinkle with salt and pepper to taste.
*If you don't feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.
For more great recipes checkout the Muscle Cookbook
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