Does anyone else struggle to get their daily protein requirements in?
If you didn’t already know, the rule of thumb for how much protein you need to be eating daily if your goal is to build lean muscle and lose body fat is around .8-1x your body weight in grams of protein.** That means, for a 160lb woman, her goal would be to eat around 128 - 160g protein daily… or, around 25g protein in all 3 meals and 2 snacks.
It feels like a lot, right?
I know. I totally get it. Typically, this number is a LOT more than my clients tend to consume naturally.
However, as someone who doesn’t believe in simply “shovelling protein shakes down the hatch” to make up for any missed protein in my meals, I’d wayyyyy rather find more creative and tasty ways to get in my protein. Ya feel me!?
That’s why this recipe is so amazing! With 30g protein and only 186 calories per serving - you’re getting a fair bit of protein in your diet, without having it take up a huge chunk of your daily calorie requirements.
This recipe was also featured in my FREE 5 Day Reset guide, which is a free resource for any busy, on-the-go gal who wants to follow a fail-proof, healthy meal plan that will give her body the full reset it needs to embark on a new fitness journey. You can grab your copy of the 5-day meal plan HERE.
Plus, it’s super easy to make. It’s simple, healthy and tastes delicious. And, it’s kinda fun to eat, too! I’d call that a win-win-win.
** This is just the general rule; however, I’ve been able to work with clients who really aren’t capable of achieving this in a realistic way - so, if this is you and you’re STILL struggling to lose fat and build your dream body… let’s chat!
Recipe + details available below!
2 small cans tuna in water, drained
1⁄4 cup carrots, finely-chopped
1⁄4 cup celery, finely-chopped
1 tbsp dijon mustard
1 tsp lemon juice
Salt and pepper to taste
In a small bowl, mix together tuna, carrots, celery, dijon mustard, lemon juice and spices until combined. (You may prefer to add in some more dijon, or a touch of light mayo for creaminess; however, this will alter the nutritional info.)
Next, cut your whole cucumber in half, both width-wise and length-wise, so that you have four equally-sized pieces. (You can cut the ends off your cucumber to keep them all uniform.) From there, use a small spoon to scoop out the middles of each cucumber quarter, creating a vessel or “boat” to hold your tuna salad.
Spoon some tuna salad into the centre of each cucumber. Top with any additional seasonings as desired.
Calories per serving, 186