Tuna is one of the best ways to get the protein you need when building muscle. Also, it is important to get enough fat when building muscle. A can or jar of tuna in oil might be a better choice than light tuna in these cases. Also, tuna is a great way to get protein while eating less meat. Canned tuna fish is a popular food source for bodybuilders who are living on a limited income. The canned tuna fish is fairly inexpensive. It is a great high protein and low-fat food.
Usually, it is recommended to eat a can of light tuna four times per week. Tuna fish has the amino acids which your body uses to create muscle tissue. In a 4 oz serving of tuna, there are nearly 34 grams of protein, which is 10 grams more than one scoop of whey protein supplement powder. Tuna fish is really one of the best foods which bodybuilders can add to their diets.
Tuna recipes for bodybuilding:
Tuna is just the perfect food for bodybuilders. You will get the protein and nutrients which are needed for building muscles. You can choose some of the recipes mentioned below, so they can help you in building your muscles. Tuna is a lean fish, which means that is low in fat. Tuna is a great food for fitness models and bodybuilders who are on a cut and it is a great way to increase the protein intake while keeping total calories and fat low.
Protein-packed tuna melt:
If you want to have a warm meal on the go, then this tuna melt is perfect for you. Most tuna melts are high in saturated fats and carbs. But, this one is moderate in carbs and it packs the protein – punch of a can of tuna to support the lean muscle-building goals. It is small in size, so it cooks perfectly in a toaster oven. From this recipe, you will get 187 calories, 16 grams carbs, 28 grams protein, and 1 gram of fat.
It will take you eight minutes to make it and it is for one serving. For this recipe, you will need the next ingredients: 2 oz fat–free mozzarella cheese; 1 tablespoon, leaves oregano; 1/8 cup low–sodium tomato sauce; 1 can tuna, canned in water; 1 muffin English muffin. You need to slice the English muffin and then smear with the tomato sauce, one tablespoon on each half. Then, top with the tuna, sprinkle on some oregano and put one slice of cheese on either side. You should put the mini – melts in the toaster oven and broil for two to three minutes or until cheese is just melted.
Tuna salad will fit your diet perfectly if you are on a low-carb diet. It is fast and simple and it has a lot of lycopene, which is a healthful plant compound that is found in tomatoes. From this recipe, you will get 341 calories, 40 grams carbs, 39 grams protein, and 3 grams fat. You will need just 5 minutes to make it and it is for 1 serving.
For this recipe, you will need the next ingredients: 1 cup, chopped sweet pepper, red; 1 salt and pepper to taste; 1 cucumber chopped; 1 cup chopped carrots; ¼ cup salsa; 1 can tuna, canned in water; 2 cup spinach. You need to put the spinach leaves in a large bowl, top with diced vegetables, salsa, and tuna, and then spoon on the salsa. Then, toss a few times and sprinkle with salt and pepper to taste.
Hardboiled egg tuna salad:
When you are in hurry, this recipe will give you the needed protein. You can have it with some bread or without it, but you are on a low-carb diet. It is a recipe for one serving and you will need 10 minutes to make it. From this recipe, you will get 57 grams protein, 6 grams carbs, 22 grams fat, and 468 kcal.
You will need the next ingredients: 1 tablespoon chopped Chives, raw; 1 dash salt, table; 1 dash spices, pepper, black; 2 tablespoons Mayonnaise, low sodium, low calorie or diet; 1 can fish, tuna, white, canned in water, without salt, drained; 2 jumbo egg, whole, raw, fresh. Firstly, you need to boil the eggs for eight minutes, until they are hard-boiled. Then, peel and chop them and mix with other mentioned ingredients. Add pepper and salt to your taste.
Creamy Dijon tuna:
This is one of the best recipes if you are in the mood for a creamy dish that comes with a bite. Other creamy dishes are usually high in fat, but the creamy Dijon tuna is low in fat and calories, but high in protein. For this recipe, you will need the next ingredients: whole wheat pasta 1 cup; salt and pepper to taste; Greek yogurt ¼ cup; Dijon mustard 1 tablespoon; tuna 1 can. You should combine the Dijon mustard with Greek yogurt until well blended. Then, sprinkle with salt and pepper and any other spices that you desire.
Coriander – crusted tuna with black bean salsa:
Tuna is rich in protein. It has many essential nutrients, like calcium, sodium, potassium, Vitamin A, Vitamin D, Vitamin B12, Vitamin C, iron, Vitamin B6, magnesium, Vitamin C and Vitamin A. When you eat tuna, it can help to lower the blood pressure levels and it can help your muscles to grow and develop. Black beans are rich in Vitamin B6, magnesium, iron, calcium, potassium, and protein. When you include black beans in your diet, then it can help you to control your blood sugar levels. This recipe will take you ten minutes to make it.
From this recipe, you will get 47 grams protein, 22 grams carbs, 9 grams fat, and 367 kcal. For this recipe, you will need the next ingredients: 1 fl oz lime juice, raw; 3 x ½ cup Bush’s best, black beans; 3 plum tomato, tomatoes, red, ripe, raw, year-round average; 0.3 x 1 cup chopped green onions, 4 cans fish, tuna, white, canned in water, without salt, drained; 1 unit bell pepper; 0.3 tablespoon ground cumin; 1 tablespoon oil, olive, salad or cooking; 1 sprig coriander leaves, raw; 1 tablespoon spices, coriander seed; 1 dash spices, pepper, black; 1 dash salt table.
You should mix coriander, black pepper, cumin, and salt in a bowl and rub this mixture evenly across both sides of the fish.
This is a protein-rich tuna snack. It is perfectly made for bodybuilders because tuna has about 30 grams of protein. You can use tuna in brine water instead of tuna in oil because it is free of fat. Tuna also has healthy Omega – 3 fatty acids. This snack will give you the much–needed proteins and it will fill your stomach as well. You will need 20 minutes to make this recipe and it is for one serving. From this recipe, you will get 56 grams protein, 28 grams carbs, 3 grams fat, and 366 kcal.
For this recipe, you will need the next ingredients: 1 teaspoon ground spices, pepper, black; 0.5 teaspoon salt, table; 0.3 tablespoons chopped garlic; 2 tablespoons spices, onion powder; 2 tablespoons oatmeal; 1 piece egg white beaten; 1 can fish, tuna, light, canned in water, without salt, drained. You should mix all of the mentioned ingredients. Then, heat a non – stick pan over medium heat and spray non – stick cooking spray.
You need to make small patties and put them on the pan, flatten the patties by lightly pressing them with a fork. Then, cook on both sides for a few minutes, until the patties turn brown. If desired, you can top the patties with grated cheese. You can serve them plain or with sides of choice.
Tuna and noodles in Teriyaki sauce:
If you are looking for a healthy meal option, then you cannot ignore tuna. It is rich in Omega – 3 fatty acids, lean protein, and minerals. Tuna with Teriyaki sauce is one of the best choices because it kills the fishy flavor and also enhances the taste of the noodles. It is a simple speedy meal. It is tasty and it is loaded with plenty of nutrition as a good mix of veggies is used in this recipe. You will need 15 minutes to make it and it is for 1 serving. From this recipe, you will get 21 grams protein, 11 grams carbs, 6 grams fat, and 180 kcal.
You will need the next ingredients for this recipe: 1 clove garlic, raw; 0.5-ounce lemon, juice, fruit, raw, citrus; 1-ounce water; 0.5-ounce Shallots, raw; 1 teaspoon oil, olive, salad or cooking; 0.5 ounces Sauce, Teriyaki, ready – to – serve, reduced-sodium; 1 cup Coriander leaves, raw; 0.5 ounce Bell pepper; 1 leaf spinach, raw; 0.5-ounces rice noodles, cooked; 1 oz fish, tuna, fresh, skipjack, raw. You need to prepare the noodles per package instruction, drain and set them aside. Then, combine the tuna chunks with Teriyaki sauce and lemon juice, toss well, and set aside.
Then, heat a large deep pan over medium heat, add oil and cook the garlic and shallots for 2 minutes. Then, add tuna stir, and cook for one minute. Then, add the chopped vegetables and cook further until vegetables are tender. Then, add noodles, water, and coriander leaves and cook for two minutes. Then, remove from the heat and serve warm.