Recipe 12: Tuna and Avocado Salad

A fresh, protein-rich salad that comes together in minutes. Tuna provides lean protein while avocado adds healthy fats and vegetables bring fibre, colour and micronutrients. It works well as a quick lunch, light dinner or post-workout meal.

Ingredients

Serves 2

• 1 can tuna in water, drained — about 120 g
• 1 medium avocado, diced
• 1 large tomato, diced
• ½ cucumber, diced
• 1 cup shredded cabbage
• ½ small red onion, finely sliced
• ½ small hoho, diced
• 2 tablespoons fresh dhania, chopped
• 1 tablespoon lemon juice
• ¼ teaspoon black pepper
• Small pinch of salt

Optional additions

• 1 boiled egg
• ½ cup cooked beans
• 1 small boiled sweet potato
• 1–2 slices whole-grain bread

How to Make It

1. Drain the tuna well and place it in a large bowl.
2. Add the avocado, tomato, cucumber, cabbage, onion and hoho.
3. Add the chopped dhania and black pepper.
4. Drizzle with fresh lemon juice.
5. Add a small pinch of salt if needed.
6. Gently toss everything together, taking care not to completely mash the avocado.
7. Serve immediately.

Nutrition Information

Approximate per serving, without optional additions: Nutrient Amount Calories ~300 kcal Protein ~20 g Carbohydrates ~17 g Fat ~19 g Fibre ~8 g

Values are estimates and depend on the tuna brand, avocado size and exact vegetable portions.

Key Nutrients

• Protein: Tuna provides high-quality protein.
• Healthy fats: Mainly from avocado.
• Fibre: From avocado, cabbage and other vegetables.
• Potassium: Particularly from avocado and vegetables.
• Vitamin C: From tomato, hoho and lemon.
• Folate: Avocado and leafy vegetables contribute folate.
• Vitamin B12: Tuna is a useful source.

Nutritious Cooking Method: No-Cook

This recipe requires no cooking apart from optional additions such as boiled eggs or sweet potato.

That makes it particularly useful when you want a nutritious meal without spending much time in the kitchen.

Secret Ingredient: Lemon Juice

Fresh lemon juice brightens the entire salad without requiring a creamy, high-calorie dressing.

It also provides vitamin C, which can support the absorption of non-haem iron from plant foods eaten in the same meal.

Nutritionist’s Tip

A salad doesn’t have to mean lettuce + cucumber + dressing.

For a satisfying salad, think:

Protein + vegetables + healthy fat + fibre

That’s exactly what this tuna and avocado combination provides.

For Weight Management

This salad can be quite filling because of its protein, fibre and healthy fats.

However, avocado is energy-dense, so you don’t need a huge amount.

For a lower-calorie version:

• Use ½ avocado for the whole recipe.
• Increase cabbage, cucumber and other vegetables.
• Choose tuna packed in water.
• Keep creamy dressings to a minimum.

For Better Blood-Sugar Balance

This is naturally a relatively low-carbohydrate meal.

If you need more carbohydrate, add a moderate portion of sweet potato, whole-grain bread or beans rather than relying on sugary drinks or refined snacks.

Combining carbohydrate with tuna, avocado and vegetables can make the meal more satisfying.

Want More Protein?

Try adding:

• 1 boiled egg per serving
• More tuna
• ½ cup cooked beans
• Plain unsweetened Greek-style yoghurt on the side

Simple Nutrition Snapshot

Preparation: 10 minutes
Cooking: None
Cost: Moderate
Best for: Lunch, light dinner or quick post-workout meal
Protein: High
Fibre: Good
Beginner-friendly: Very easy

The Simple Nutrition Takeaway

A nutritious meal doesn’t have to take an hour to prepare.

Tuna + avocado + vegetables + lemon gives you a quick combination of protein, fibre, healthy fats and micronutrients.

Simple foods. Smart combinations. Better nutrition.