Tuna Salad (No-Cook, Shelf-Stable Protein)

[!TIP] Stock tuna in pantry

• Canned tuna has 2-3 year shelf life.
• Always have protein available without grocery trips.

Why this works

Zero cooking required. Shelf-stable. High protein. Eat alone, on crackers, or with cucumber slices.

Ingredients

• 1 can (5 oz) tuna in water (drained) - 25g protein
• 1-2 tbsp mayonnaise or Greek yogurt
• Optional: 1 tbsp relish, mustard, celery, onion
• Salt + pepper to taste

Directions

1. Drain tuna thoroughly.
2. Add mayo/yogurt + seasonings.
3. Mix to desired consistency.
4. Eat immediately or refrigerate.

Serving Options

• Standalone: With a fork (2-3 bites suffices).
• Crackers: 4-6 whole wheat crackers.
• Cucumber cups: Hollow out cucumber, fill with tuna.
• Lettuce wraps: Large butter lettuce leaves.

Flavor Variations

• Classic: Mayo + relish + mustard.
• Greek yogurt version: Greek yogurt + dill + lemon.
• Spicy: Mayo + hot sauce + cayenne.
• Simple: Just mayonnaise + salt + pepper (for sensitive stomach).

[!WARNING] Watch mercury intake

• Canned light tuna is lower in mercury than albacore.
• Limit to 2-3 cans/week max.
• Rotate with other protein sources (eggs, chicken, protein powder).

[!NOTE] Canned vs pouch

• Pouch tuna: No draining, slightly more expensive.
• Canned: Cheaper, requires draining. Same protein.