10minutes
582Calories
51gProtein
1serving
The wrap that comes out of the store cupboard: one tin of tuna, yoghurt instead of mayonnaise, and whatever vegetables are around. Ten minutes, no stove, fifty grams of protein.
Ingredients
Forserving
- 120 gWheat tortillas (2 piece)
- 150 gTuna, drained
- 40 gPlain yoghurt (2 tbsp)
- 40 gSalad leaves
- 60 gCucumber
- 30 gRed onion
- Mustard, lemon, salt, pepper
How to make it
- Mix the tuna with the yoghurt, mustard, lemon, salt and pepper.
- Slice the onion into fine rings and leave it in a little lemon and salt for ten minutes.
- Lay the salad, tuna, cucumber and onion on the tortillas, roll them up tightly, halve them.
One tip
For the lunchbox, put the salad against the tortilla first, and it will not go soggy.
Nutrition per serving
| Calories | 582 |
|---|---|
| Protein | 51 g |
| Fat | 12 g |
| Carbs | 68 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
—
2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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