If you like fresh and raw vegetables and pita bread, try this. I mix celery, broccoli flowers, red pepper, cauliflower flowers, carrots and cucumbers, which I finely chopped. Add a little light mayo to moisten and store in a covered bowl in the fridge. In the morning, stuff some vegetables in a pita bread. Cut the pita by cutting a small section and carefully separating it in half to form a pocket. The rest of the vegetable mixture will keep for 2 or 3 days, covered in the fridge. I do not know the nutritional data, but I can not be too high in points, etc.
Below is a list of tuna calories (my source is in the link below) in addition to the calories there are tuna recipes for breakfast and lunch and dinner
1) Light tuna in oil (80 gr to serve) – 168 calories of tuna
2) Light tuna in water (80 gr to serve) – 99 calories of tuna
3) Tuna in water (80 gr to serve) – 109 calories of tuna
1) Raw yellowfin tuna (80 gr to serve) – 92 calories of tuna
2) Raw red tuna (80 gr to serve) – 122 calories of tuna
You know it’s only 50 calories, so it’s pretty obvious that it’s not fattening. A normal size active adult, not dieting and just trying to maintain their weight would eat between 2000 and 2500 calories a day.
In your lunch, you need 3 things. 1. The main meal 2. A snack 3. A drink You could make a package. Just go to your local supermarket and buy, pita bread, tomato, lettuce, chicken and mayonnaise / tartare sauce. Rip your chicken into small pieces. Put it in the pita bread with diced and sliced tomatoes, chopped lettuce and mayonnaise or tartar sauce. (more sauce gives a stronger flavor, a kind of sweet and sour flavor) Wrap up and you have your main meal ) For a snack, it could be something, fruit, yogurt, fries … all that you want Your drink could be a bottle of water. If you are going to bring a can of juice, make sure it is not one of those flavored sweeties. Even if you bring nothing but water, always have water to hydrate you.
Canned tuna packed in water is very low in calories, has almost no fat and contains a ton of protein.
By reading the label of a can of tuna I just had at my office, you can (120g) have 120 calories and 28g of protein. It’s almost 25% protein by weight. I do not think you will find too much food that is so cheap and so healthy.