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Recipes Sandwiches and Wraps

Tuna Salad Meal Prep

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Author:

Erin

Published:

April 15, 2019

Updated:

July 25, 2024

This post may contain affiliate links. Please read my disclosure policy for details.

It’s that time again, meal preppers! This week for #MealPrepMonday I’m featuring a lunchbox classic – Tuna Salad, but meal prep style. Instead of the white bread and fake cheese from back in the day, I opted for whole grain pita bread and some lemon juice fresh squeezed over the tuna salad. Don’t get me wrong, I love a good tuna melt, but I try to keep my dairy intake to a minimum these days. You can always add a slice of cheese before serving though.

  • What Kind of Tuna Should I Use?
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What Kind of Tuna Should I Use?

When it comes to tuna selection, it can be a bit confusing which one to choose. I personally like a mixture of chunk light tuna (pretty much the standard for tuna salad) and chunk white albacore. Albacore is the one you see on the right in the photo below…it’s lighter in color and milder in flavor, but it’s also a bit firmer than chunk light.

You’ll see in the recipe that I list out the tuna according to the drained weight, not the canned or pouch weight. When you buy it in a can, there’s usually about 1-2 oz of water weight included in the canned weight…so for a 5 oz can, you only get 4 oz of tuna. It’s all listed out on the nutrition info on the back. Bottom line – you need about 26 oz of tuna total, regardless of whether it comes from cans or pouches, or whether you decide to use all chunk light or some combo of chunk light and albacore.

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3 Section Container

Veggie Chopper

Spatulas

Duke’s Light Mayo

Recipe

5 from 1 vote

Tuna Salad Meal Prep Box

Prep: 15 minutes mins
Total: 15 minutes mins
Servings: 5 servings (212 g tuna salad per serving)
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This classic sandwich staple is lightened up and served bento style with pita or crackers and grapes. A great no heat lunch option!
Servings: 5 servings (212 g tuna salad per serving)

Ingredients

Tuna Salad

  • 15 oz chunk white albacore tuna, drained
  • 11 oz chunk light tuna, drained
  • 0.625 cups Duke's Light Mayonnaise, (1/2 cup plus 2 tbsp)
  • 1/4 cup celery, chopped, (35 grams)
  • 1/4 cup red onion, chopped, (35 grams)
  • 2 tbsp sweet relish, (1 oz)
  • 1 tbsp Dijon mustard, (0.5 oz)
  • 1 tsp lemon zest
  • 1/2 tsp Oh My Spice! Lemon Pepper Seasoning
  • 1/2 tsp salt

Instructions

  • Add all tuna salad ingredients to a bowl and mix until well combined. Serve with crackers and grapes, if desired.

Tips & Tricks

  • The tuna salad recipe yields about 4 cups or 1060 grams total.
  • Scan the barcode below or search for “Peanut Butter and Fitness Tuna Salad2” to log this food in My Fitness Pal.

Nutrition Information

Serving: 212grams, Calories: 264kcal (13%), Carbohydrates: 4g (1%), Protein: 35g (70%), Fat: 12g (18%), Cholesterol: 66mg (22%), Sodium: 790mg (34%), Potassium: 29mg (1%), Sugar: 2g (2%)

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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2 responses

  1. Rachel
    April 15, 2019

    This looks like a PERFECT meal prep. Question: does this actually last 5 days in the fridge? Or do you freeze some for the later part of the week? I follow you on Facebook, love your recipes!

    Reply
    1. Erin
      April 16, 2019

      Thanks Rachel, glad you’re here! 🙂 Mine lasted 5 days without a problem – the lettuce will wilt underneath the tuna after a couple days, but I didn’t really eat that part anyway. I usually don’t freeze my meals unless I know I’ll be needing them 6-7+ days later and even then I’m selective about which ones I freeze. Hope that helps!

      Reply

WELCOME

Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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