Mayo Free Tuna and Avocado

Tuna is very important when wanting to experience muscle growth, due to the protein content. One of my go to after workouts usually contains a tin of tuna. A popular lunch is tuna and mayo with salad. If going through a cutting diet, mayo tends to use up your calories and therefore I try to avoid it. Tuna on its own can however be very dry…

This combination of Tuna and Avocado is perfect. The Avocado helps to replace the mayo so it is not as dry, yet also tastes incredible. The benefit of adding the Avocado is that you are also giving your body that additional healthy fats…win, win!

The first thing you want to do is place 1 tbsp of olive oil and lemon juice into a bowl. Combine this with a cubed avocado. I recommend cutting it into cubes as it will be easier to mash it. Once add, get a potato masher or fork and completely mash until a guacamole texture. Cut a bell pepper and tomato into cubes and place into the bowl. Flake in the tuna and give everything a good stir with a wooden spoon.

You could eat this as it is or combine it with some salad. Leafy greens contain high amounts of essential nutrients, perfect for a nice healthy lunch. If you are also short on time, this can be made in advanced.

This lunch will be roughly 333 calories, which is pretty decent for a lunch. If you replace the olive oil with additional lemon juice then it can result in it being only 220 calories. One of the reasons why I love this lunch is the protein, it contains an impressive 19g of calories. Add in a handful of nuts as a snack and you will get a great boost after your workout.

You could also increase the protein count even more by adding some chickpeas. If you are vegetarian then you could easily replace the tuna with chickpeas and tofu…yummy!

If you do try this recipe, I would be keen to find out what you think. Please post any comments below;

Print Recipe
Tuna and Avocado
Perfect high protein lunch. Tuna without the Mayo with the additional of Avocado for healthy fats.
Tuna and Avocado
Prep Time 5 minutes
Servings
People
Ingredients
Prep Time 5 minutes
Servings
People
Ingredients
Tuna and Avocado
Instructions
  1. In a bowl place the olive oil and lemon juice and stir to combine
  2. Cube an avocado and mash with a fork or potato masher
  3. Cube the bell pepper and tomato
  4. Stir the avocado, pepper and tomato into the lemon/olive oil
  5. Add in the tuna and stir to fully combine
  6. Place with lettuce or salad of choice
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