Tuna Whole Wheat Sandwich

With 277 kcal and 31g of protein, this meal provides long-lasting satiety despite its low calorie count.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (1 serving), not per serving.

• 80g canned tuna in water, drained · 89 kcal in the whole recipe
• 2 slices whole wheat bread · 148 kcal in the whole recipe
• 2 tbsp Greek yogurt · 28 kcal in the whole recipe
• 1/4 red onion · 8 kcal in the whole recipe
• 2 lettuce leaves · 3 kcal in the whole recipe
• Lemon juice, black pepper · 2 kcal in the whole recipe

Method

1. Required equipment: A bowl, a fork, and a knife.

   

2. Drain the tuna thoroughly using a strainer to remove all excess liquid.

   

3. Place the drained tuna into a bowl and add 2 tablespoons of strained yogurt.

   

4. Add a few drops of lemon juice and black pepper to taste.

   

5. Mix thoroughly with a fork until the tuna is broken into small pieces.

   

6. Finely dice the red onion into very small cubes using a knife.

   

7. Add the diced onions to the tuna mixture in the bowl and stir again.

   

8. Place the whole wheat bread slices side by side on a flat surface.

   

9. Wash and dry the lettuce leaves, then place them onto the bread slices.

   

10. Spread the prepared tuna mixture evenly over the lettuce leaves.

    

11. Complete the sandwich by placing the other bread slice on top.

    

A Besly kitchen recipe — portions, macros and step photos by Besly.