When life gets busy, it is easy to fall into the mindset of eating anything just to get through the meal.
A tuna tofu egg salad bowl helps because it does not require long cooking, but still includes the basic structure of a meal: protein, vegetables, texture, and some staying power.
It works well when you do not have much time but do not want to turn a meal into random snacks.
What you need
- Tuna.
- One portion of soft tofu or firm tofu.
- 1 to 2 eggs.
- Lettuce, cucumber, or cherry tomatoes.
- Black pepper, a little salt, lemon juice, or a small amount of olive oil.
How to make it
- Boil the eggs ahead of time and cut them open.
- Cube the tofu and prepare the vegetables.
- Drain extra liquid or oil from the tuna.
- Put everything in a bowl and season with black pepper, lemon juice, and a little seasoning.
- If this is lunch, add a small carb side for steadier energy.
To keep it from feeling scattered
- Do not make both the tofu and tuna portions too small.
- If using tuna packed in oil, reduce added oil in the dressing.
- For a fresher taste, use lemon juice, black pepper, and a small amount of salt.
- If hunger returns quickly, add corn, potatoes, or a small portion of rice next time.
A quick note
Check canned food dates and sodium content, and store eggs and fish properly. A fat-loss meal does not have to be complicated. Simple meals can still be steady when the structure is complete.
When you are busy, would you rather make a cold mixed bowl like this or a simple hot meal?
Sources
- American Heart Association, Picking Healthy Proteins
- CDC, How to Have Healthier Meals and Snacks
- CDC, Healthy Eating Tips
Put this knowledge into action
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