No-cook lunch: canned tuna mashed with avocado, mustard and lemon, piled on toast. Two toasts come to 21g of protein for 287 calories — five minutes, no stove.

Avocado does double duty as the creamy binder and the healthy fat, so you need barely any mayo.

Ingredients

  • Canned flaked light tuna — 1 can, ~120 g, drained [P 26 C 0 F 1]
  • Avocado — ½ medium [P 1 C 4 F 8]
  • Bread — 2 slices (multigrain) [P 8 C 30 F 2]
  • Light mayo — 1 tbsp [P 0 C 0 F 4]
  • Mustard (or Dijon) — 1 tsp
  • Hot sauce — 1 tsp (sriracha)
  • Minced garlic — 1 tsp
  • Red onion — 1 small, finely chopped
  • Tomato — 1 medium, finely chopped
  • Lemon — ½, squeezed
  • Parsley — a sprinkle (optional)
  • Salt, pepper, paprika, chilli powder — to taste

Method

  1. Mix. Drain the tuna and mash with everything except the bread to a chunky consistency.
  2. Build. Toast the bread and top with the tuna mix. Finish with parsley.

What to eat it with

  • Cooked egg or egg whites on top for more protein.
  • A side of fruit or salad.
  • Extra hot sauce.

Variations

  • Batch the tuna mix without avocado; add avocado only when eating and refrigerate the rest.
  • On crackers or in lettuce cups instead of toast.
  • Everything-bagel seasoning on top.

Honest notes

  • Fibre: about 6g a serving, from the avocado, multigrain bread and veg.
  • Avocado browns: press cling film onto leftover spread, or hold the avocado until serving.
  • Macros: reconcile with the per-toast 287 cal / 21g protein listed; no correction needed.