High-Protein Lunch: Another Take on Tuna Salad

My friend Erica told me this about motherhood:

“The days are long.  The years are short.”

She is so right.

For example:

The day seems long when I’ve been awake since 5:30 in the morning and now it’s 5:30 in the evening and we are all hungry and sister is fussing and then, a bunny hops in.


And the bunny has a LOT of energy.


And the bunny has no concept of personal space.


And the bunny won’t stop TALKING.


Yes, that’s when the days seem long.

How do you keep going on long days like this?  I thought these were good ideas.

And also:  Eat well!

Along those lines, I try to eat protein at every meal.  This is one of my favorite high-protein recipes for lunch — a dish my dad served to us growing up.  I use Wild Planet Skipjack Tuna, which is a little bit pricey but worth it because it’s lower in mercury than most other brands.


Another Take on Tuna Salad

Serves 2

Canned tuna is a great choice for lunch.  It’s economical, easy to store and serve, and packed with protein.  The problem is that most recipes for canned tuna include either a lot of mayonnaise or the word “casserole.”  Those recipes are fine, but they get old fast.  This simple green salad topped with tuna is a tasty alternative.  You can add other things to the salad … maybe walnuts, dried cranberries, garbanzo beans, marinated artichoke hearts, avocado chunks, bell pepper pieces, red onion slices, or bacon crumbles.

3 ounces spinach or mixed greens

8 cherry tomatoes, halved

2 mushrooms, sliced

8 Kalamata olives, pitted and halved

1 baby cucumber, peeled and sliced thin

1 carrot, peeled and sliced very thin (I use a veggie peeler to shave off thin strips)

2 leaves fresh basil, chopped

1/4 cup feta cheese crumbles

1 can (5 ounces) tuna fish in water, drained

4-6 tablespoons of your favorite vinaigrette

Divide mixed greens evenly between 2 plates or large, shallow bowls.  Top with equal amounts of tomatoes, mushrooms, olives, cucumber, carrots, basil, and feta.


Add ½ can tuna to each salad.


Pour 2 to 3 tablespoons vinaigrette over each salad.


Toss and serve immediately.  You’ll be satisfied all afternoon, I promise!



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3 Responses to High-Protein Lunch: Another Take on Tuna Salad

  1. Roselind Hejl January 24, 2013 at 6:15 pm #

    Thanks for reminding me of this wonderful dish! Must buy some of that good tuna.

  2. Patty@homemakersdaily.com January 25, 2013 at 1:38 pm #

    Thanks for sharing. Yes, protein definitely makes a difference! Now if I only liked tuna!

    • Marie H. Saba January 25, 2013 at 5:35 pm #

      Sure Patty! Thanks for inspiring me with that article! Maybe try chicken :)

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