Healthy Tuna & Quinoa Salad | Meal Prep Recipe

Last updated on December 13th, 2020 at 09:44 am

I’m pretty sure I did my first meal prep recipe. And it’s a healthy tuna and quinoa salad.

Meal Prep Tuna & Quinoa Salad

Someone stop me because I might eat all of my preps. (UPDATE: I did it)

Haven’t told you, but one of my favorite things to watch on youtube is random people’s meal prep for the week videos. I don’t know what kind of a sick pervert I am, but it gives me life! I still hate the eating old food part though. There’s a reason why you never see a youtube video of someone actually eating their meal prep creations on the 4th day.

Now, this tuna salad is very easy. It’s fresh, but flavourful and actually filling. It was just what I needed the other day after I started my morning with 2 cappuccinos and a croissant (no comment). Hello, nutritious salad! 

 How To Make This Tuna & Quinoa Salad

You can have this healthy salad for lunch, I had it for dinner as well.

All you do is: chop some lettuce, spinach, red cabbage (this winter I discovered that red cabbage is actually edible and now put it everywhere). Then you put some tuna, quinoa, and some other stuff in there.

Finally, you pretend to know how to make a dressing and pour what you just mixed over the salad.

Pour some dressing on me!!!

Ah, such a cool song.

Usually, the only dressing I make is olive oil with some vinegar or lemon juice. And the last ones are optional. Here I stepped up my game, as if I’m competing with Beyoncé for something. So so delicious!

There’s some sesame oil in there, some soy sauce…ah, you’ll see below.

Options

If you’re going to meal prep this salad, make sure to keep the dressing separate and to mix with the salad just before eating. Other than that, there are no avocados or tomatoes that can go bad, so you’re safe to have this healthy tuna salad for up to 3 days.

And, to make this high-protein salad even more high-protein and filling – you can add some beans or chickpeas. I do this a lot and love it! You buy a can of chickpeas / beans – rinse and drain real good and then add to the salad. SUPER filling, but not going to make you fall asleep in the afternoon.

Yield: 3

Healthy tuna and quinoa salad recipe

Print

A tasty and filling healthy tuna quinoa salad recipe with an easy meal prep option!

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Ingredients

• 1 cup cooked quinoa
• a can of tuna (in brine)
• 2 cups lettuce
• 2 cups spinach
• 1 cup red cabbage
• 1 carrot
• 1-2 spring onions (optional)
• 4-5 olives
• 5 small radishes
• 3 tbsp pumpkin seeds
• 2 tbsp roasted sesame seeds

Dressing

• 1 tbsp mustard
• 1 tsp soy sauce
• 1 tsp vinegar
• 1 tbsp sesame oil/ olive oil
• juice of 1/2 lemon

Instructions

1. Chop green vegetables, carrots and radishes. Drain tuna. Add all salad ingredients to a bowl and mix. Whisk together dressing ingredients. Pour dressing over the salad and mix well.
2. Meal Prep option: Mix salad ingredients & place in a airtight food storage container without adding the dressing. Mix the dressing separately and keep in a jars (or other container) - add when it's time to eat!

Nutrition Information:

Yield:

3

Serving Size:

1
Amount Per Serving: Calories: 413Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 24mgSodium: 583mgCarbohydrates: 41gFiber: 10gSugar: 14gProtein: 24g

Okay, guys! I hope you enjoy this salad recipe, make sure to share it with others if you did, I really appreciate it!

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