Tuna Avocado Salad Recipe: 320 Cal, 34g Protein, 14g Fat, 10g Carbs

• 160g canned tuna in water, drained
• 1/2 medium avocado (75g)
• 80g cherry tomatoes, halved
• 30g cucumber, diced
• 2 cups (60g) mixed greens or romaine
• 1 tbsp lemon juice
• Salt, pepper, chili flakes
• Optional: 1 tsp olive oil or capers

1. Drain tuna thoroughly, break into chunks.
2. Slice avocado into wedges or dice.
3. Combine greens, tuna, avocado, tomatoes, and cucumber in a bowl.
4. Dress with lemon juice, olive oil (if using), salt, pepper, chili flakes.
5. Toss gently to avoid breaking avocado.
6. Log in Eati: 'tuna canned 160g, avocado 75g, mixed salad'.

Per serving (estimated):

Calories: 320 kcal Protein: 34g Fat: 14g Carbohydrates: 10g

Macro split: 42% protein / 39% fat / 12% carbs

Protein per 100 calories: 10.6g

Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Tuna avocado salad is a zero-cook, 5-minute meal that delivers 34g of protein with healthy fats from avocado — a combination that satisfies hunger quickly without requiring any heat or significant prep time.

Macro breakdown (estimated): • 320 calories • 34g protein • 14g fat (mostly monounsaturated from avocado) • 10g carbohydrates

Avocado's role in fat loss: Avocado's monounsaturated fats slow gastric emptying, which means you stay full longer per calorie consumed. A 2019 study in Nutrients found that adding half an avocado to lunch reduced appetite by 40% in the subsequent 5 hours — a significant advantage during a calorie deficit.

1. With egg (380 cal, 40g protein): add 2 boiled eggs.
2. On toast (420 cal, 35g protein): serve on 1 slice whole-grain toast.
3. Mexican (335 cal, 34g protein): add corn, jalapeño, cumin, cilantro.

Mix salad without dressing (3-day refrigerated). Add avocado and dressing fresh each time (avocado browns within 2 hours).