1|---
 2|author: GLP Spot Editorial Team
 3|title: 'Tuna Salad (No-Cook, Shelf-Stable Protein)'
 4|excerpt: >-
 5|  Canned tuna + mayo = 25g protein meal in 2 minutes. No cooking, no fresh
 6|  ingredients required.
 7|meta_description: >-
 8|  Canned tuna plus mayo equals a 25g protein meal in 2 minutes. No cooking, no
 9|  fresh ingredients required. Perfect GLP-1-friendly lunch for low-appetite
10|  days.
11|date: '2026-02-26'
12|dateModified: '2026-04-04'
13|category: Recipes
14|readTime: 3 min read
15|type: recipe
16|servings: '1'
17|prepTime: 2 min
18|protein: 25g
19|calories: 250-350
20|related:
21|  - tuna-packet-bowl
22|  - turkey-cheese-rollups
23|  - protein-goal-simple
24|  - protein-first-eating
25|  - meal-prep-smaller-appetites
26|primary_keyword: tuna salad
27|faq: []
28|---
29|
30|> [!TIP] Stock tuna in pantry
31|- Canned tuna has 2-3 year shelf life.
32|- Always have protein available without grocery trips.
33|
34|## Why this works
35|
36|## Recommended Products
37|
38|For this recipe, these products help:
39|
40|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
41|
42|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
43|
44|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
45|
46|*GLPSpot may earn from qualifying purchases.*
47|
48|Zero cooking required. Shelf-stable. High protein. Eat alone, on crackers, or with cucumber slices.
49|
50|## Ingredients
51|
52|## Recommended Products
53|
54|For this recipe, these products help:
55|
56|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
57|
58|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
59|
60|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
61|
62|*GLPSpot may earn from qualifying purchases.*
63|
64|- 1 can (5 oz) tuna in water (drained) - 25g protein
65|- 1-2 tbsp mayonnaise or Greek yogurt
66|- Optional: 1 tbsp relish, mustard, celery, onion
67|- Salt + pepper to taste
68|
69|## Directions
70|
71|## Recommended Products
72|
73|For this recipe, these products help:
74|
75|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
76|
77|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
78|
79|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
80|
81|*GLPSpot may earn from qualifying purchases.*
82|
83|1. Drain tuna thoroughly.
84|2. Add mayo/yogurt + seasonings.
85|3. Mix to desired consistency.
86|4. Eat immediately or refrigerate.
87|
88|## Serving Options
89|
90|## Recommended Products
91|
92|For this recipe, these products help:
93|
94|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
95|
96|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
97|
98|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
99|

100|GLPSpot may earn from qualifying purchases. 101| 102|- Standalone: With a fork (2-3 bites suffices). 103|- Crackers: 4-6 whole wheat crackers. 104|- Cucumber cups: Hollow out cucumber, fill with tuna. 105|- Lettuce wraps: Large butter lettuce leaves. 106| 107|## Flavor Variations 108| 109|## Recommended Products 110| 111|For this recipe, these products help: 112| 113|- Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well. 114| 115|- Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe. 116| 117|- Water bottle — Stay hydrated. A large water bottle helps you track intake. 118| 119|GLPSpot may earn from qualifying purchases. 120| 121|- Classic: Mayo + relish + mustard. 122|- Greek yogurt version: Greek yogurt + dill + lemon. 123|- Spicy: Mayo + hot sauce + cayenne. 124|- Simple: Just mayonnaise + salt + pepper (for sensitive stomach). 125| 126|> [!WARNING] Watch mercury intake 127|- Canned light tuna is lower in mercury than albacore. 128|- Limit to 2-3 cans/week max. 129|- Rotate with other protein sources (eggs, chicken, protein powder). 130| 131|> [!NOTE] Canned vs pouch 132|- Pouch tuna: No draining, slightly more expensive. 133|- Canned: Cheaper, requires draining. Same protein. 134| 135|--- 136| 137|### More no-cook protein ideas 138| 139|## Recommended Products 140| 141|For this recipe, these products help: 142| 143|- Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well. 144| 145|- Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe. 146| 147|- Water bottle — Stay hydrated. A large water bottle helps you track intake. 148| 149|GLPSpot may earn from qualifying purchases. 150| 151|- Tuna packet bowl (quick mix) 152|- Turkey + cheese rollups 153|- Meal prep for smaller appetites 154| 155|--- 156| 157|### More no-cook protein ideas 158| 159|## Recommended Products 160| 161|For this recipe, these products help: 162| 163|- Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well. 164| 165|- Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe. 166| 167|- Water bottle — Stay hydrated. A large water bottle helps you track intake. 168| 169|GLPSpot may earn from qualifying purchases. 170| 171|- Tuna packet bowl (quick mix) 172|- Turkey + cheese rollups 173|- Meal prep for smaller appetites 174|