Day 1

Lunch: Tuna Pesto Salad

Cooking time: 15 minutes

Calories: 369

Ingredients:
  •   ½ cup (48g) dry whole-wheat fusilli pasta
  •   3oz (85g) tuna, packed in water
  •   ¼ cup (31g) cherry tomatoes
  •   ½ red bell pepper
  •   ½ small cucumber
  •   ½ cup (10g) arugula
  •   ¼ cup (34g) green olives, pitted
  •   1 teaspoon extra-virgin olive oil
  •   1 tablespoon lemon juice
  •   ¼ teaspoon dried basil
  •   ¼ teaspoon dried oregano
  •    Pinch of salt and pepper
How to make:
  1. Cook pasta according to package instructions. Drain and set aside.
  2. Meanwhile, drain the canned tuna. Cut cherry tomatoes in half, roughly chop the red bell pepper, and slice the cucumber.
  3.  Add arugula to a serving plate, then add cooked pasta, tuna, vegetables, and olives. Drizzle with olive oil and lemon juice and season with dried basil, oregano, salt, and pepper.
Nutrients

Water: 167.88 g

 

Energy: 369 kcal

 

Protein: 25 g

 

Total lipid (fat): 12 g

 

Saturated fat: 1.8 g

 

Carbohydrate: 44 g

 

Fiber, total dietary: 7.6 g

 

Sugars, including NLEA: 5 g

 

Added sugars: 1.2 g

 

Calcium (Ca): 143.97 mg

 

Iron (Fe): 6.17 mg

 

Magnesium (Mg): 114.14mg

 

Phosphorus (P): 308.56 mg

 

Potassium (K): 567.7 mg

 

Sodium (Na): 896.67 mg