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.
In these cases, a can or jar of tuna in oil might be a better choice than light tuna. 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. 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 (113 grams about), there are nearly 34 grams of protein, which is 10 grams more than one scoop of whey protein supplement powder.
Tuna fish is one of the best foods bodybuilders can add to their diets.
Tuna recipes for bodybuilding
Contents
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 to help you build your muscles. Tuna is a lean fish, which means that it 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 protein intake while keeping total calories and fat low.
Protein-packed tuna melt
Protein-packed tuna melt
If you want a warm meal on the go, this tuna melt is perfect for you. Most tuna melts are high in saturated fats and carbs.
However, this one is moderate in carbs and 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.
The tuna melt is ready in just 8 minutes! Perfect when you are out of time.
Ingredients
- 1 can Tuna fish (canned in water)
- 2 tablespoon Tomato sauce
- 56 g Mozzarella cheese (Fat-free, about 2 oz.)
- 1 tablespoon Oregano (leaves are better than powder)
- 1 muffin English muffin
Instructions
- Slice the English muffin and smear with the tomato sauce, one tablespoon on each half.
- Top with the tuna, sprinkle on some oregano and put one slice of cheese on either side.
- Put the mini–melts in the toaster oven and broil for 2 to 3 minutes or until the cheese is just melted.
Notes
If you like to eat fish in the morning, it’s perfect for a fast breakfast.
Nutrition
- Energy: 187 kcal / 782 kJ
- Fat: 1 g
- Protein: 28 g
- Carbs: 16 g
Servings
- For: 1 Serving
Time
- Preparation: 5 min
- Cooking: 3 min
- Ready in: 8 min
Tuna salad
Tuna salad
Tuna salad will fit your diet perfectly if you are on a low-carb diet. It is fast and simple and has a lot of lycopene, a healthful plant compound found in tomatoes.
Instructions
- Put the spinach leaves in a large bowl.
- Top it with diced vegetables, salsa, and tuna, and then spoon on the salsa.
- Toss a few times and sprinkle with salt and pepper to taste.
Nutrition
- Energy: 341 kcal / 1425 kJ
- Fat: 3 g
- Protein: 39 g
- Carbs: 40 g
Servings
- For: 1 Serving
Time
- Preparation: 5 min
- Ready in: 5 min
Hardboiled egg tuna salad
Hardboiled egg tuna salad
This recipe will give you the needed protein when you are in a hurry. You can have it with some bread or without it, but you are on a low-carb diet.
Ingredients
- 1 can Tuna fish (canned in water, unsalted, drained)
- 2 Eggs (Jumbo size, whole, raw and fresh)
- 2 tablespoon Mayonnaise (low-sodium, low-calorie or diet one)
- 1 tablespoon Chives (raw and chopped)
- 1 dash Salt (table salt)
- 1 dash Black pepper
Instructions
- Boil the eggs for eight minutes until they are hard-boiled.
- Peel and chop the eggs, and mix with other mentioned ingredients.
- Add pepper and salt to your taste.
Nutrition
- Energy: 468 kcal / 1956 kJ
- Fat: 22 g
- Protein: 57 g
- Carbs: 6 g
Servings
- For: 1 Serving
Time
- Preparation: 2 min
- Cooking: 8 min
- Ready in: 10 min
Creamy Dijon tuna
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.
Ingredients
- 1 cup Pasta (Whole wheat)
- 1 can Tuna fish
- ¼ cup Greek yogurt
- 1 tablespoon Dijon mustard
- Salt
- Pepper
Instructions
- Combine the Dijon mustard with Greek yogurt until well blended.
- Sprinkle with salt, pepper, and any other spices you desire.
Coriander–crusted tuna with black bean salsa
Tuna cakes
This is a protein-rich tuna snack. It is perfectly made for bodybuilders because tuna has about 30 grams of protein.
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.
1 piece egg white beaten; 1 can fish, tuna, light, canned in water, without salt, drained.
Ingredients
- 1 can Tuna fish (canned in water, unsalted and drained)
- 2 tablespoon Oatmeal
- 2 tablespoon Onion (powder)
- 1 Egg whites (beaten)
- ⅓ tablespoon Garlic (chopped)
- ½ teaspoon Salt (table salt)
- 1 tablespoon Black pepper (grounded)
Instructions
- Mix all of the mentioned ingredients.
- 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 them by lightly pressing them with a fork.
- 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 your choice.
Notes
You can use tuna in brine water instead of in oil because it is fat-free.
Nutrition
- Energy: 366 kcal / 1530 kJ
- Fat: 3 g
- Protein: 56 g
- Carbs: 28 g
Servings
- For: 1 Serving
Time
- Preparation: 20 min
- Ready in: 20 min
Tuna and noodles in Teriyaki sauce
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 enhances the noodles’ taste.
It is a simple, speedy meal.
It is tasty and loaded with plenty of nutrition, as a good mix of veggies is used in this recipe.
Ingredients
- 30 g Tuna fish (½ oz about of fresh skipjac, raw tuna)
- 15 g Noodles (½ oz about of cooked noodles)
- 1 leaf Spinach (raw)
- 15 g Bell pepper
- 15 g Shallots (½ oz about of raw shallots)
- 1 clove Garlic (raw)
- 1 cup Coriander (raw leaves)
- 15 ml Lemon juice (½ fl oz. about of raw citrus fruit)
- 30 ml Water (1 fl oz about)
- 1 teaspoon olive oil
- 15 ml Teriyiaki sauce (½ fl oz. about of ready-to-serve sauce,low-sodium)
Instructions
- Prepare the noodles per package instructions, drain them, and set them aside.
- Combine the tuna chunks with Teriyaki sauce and lemon juice, toss well and set aside.
- Heat a large deep pan over medium heat, add oil and cook the garlic and shallots for 2 minutes.
- Add tuna, stir, and cook for 1 minute.
- Add the chopped vegetables and cook further until the vegetables are tender.
- Then, add noodles, water, and coriander leaves and cook for 2 minutes.
- Remove from the heat and serve warm.
Nutrition
- Energy: 180 kcal / 752 kJ
- Fat: 6 g
- Protein: 21 g
- Carbs: 11 g
Servings
- For: 1 Serving
Time
- Preparation: 5 min
- Cooking: 10 min
- Ready in: 15 min
