45gのタンパク質をこっそり摂取する方法

45gのタンパク質をこっそり摂取する方法

Chances are you’ve been neglecting this high protein grocery store item your entire life. Tuna. I know a lot of people turn their nose up at this hockey puck shaped can. Maybe for the smell, the way it tastes, whatever. But hear me out before you click away from this video. The first thing is that we’re not eating this stuff plain. A tuna melt has a handful of ingredients that combine to make a delicious macroofriendly sandwich. We’ve got the melted cheese with the toasted bread. I highly recommend giving it a try. The second point is that if you really can’t stomach tuna, you can substitute it here for canned chicken to make this recipe. Both options are quick and easy. Plus, they’re loaded with protein. In a traditional tuna melt recipe, you’re going to be dicing up an onion, celery, maybe some fresh dill, even squeezing a lemon. And if you’ve seen any of my videos before, you know that I’m all about keeping things easy because you don’t need to go through all that work to make something that tastes good. The most amount of work you’ll need to do here is dice up one stick of celery. We really need that texture to have some kind of crunch, and that’s why I think this step is important. Once that’s done, take a bowl and add one can of tuna that is drained, 56 g of plain Greek yogurt, 1 tbsp of light mayo, 1 teaspoon of Sriracha, 1 teaspoon of Dijon mustard, 1 tbsp of dill relish, 40 g of celery we cut up from before, salt and pepper to taste. Then just stir the ingredients around with a fork until everything is evenly mixed. At this point, most of the work here is done for the recipe, and we just made the tuna salad. Pretty easy, right? I wanted to throw in the macros on the screen here to show you what this looks like without the cheese and bread. So, go ahead and take a screenshot if you want. You can eat this tuna salad as a high protein snack or try mixing it with rice. It might sound weird, but don’t knock it till you try it. Then, we just need two slices of bread. I’m using wheat, as you can see here, and one slice of cheddar cheese. Side note, bread comes in all different shapes and sizes, and you really need something that’s big enough for the tuna salad. A little might spill over when cooking, but just try to avoid those tiny slices of bread. And then go ahead and assemble your sandwich like so. Making sure the tuna salad is spread evenly on your bread. And our final step is cooking this sandwich because well then it wouldn’t be a tuna melt. So spray a pan with non-stick cooking oil and set your stove top to medium heat. You’ll also want to cover the sandwich with a lid. This prevents heat from escaping and helps heat up the cheese and melt it evenly before the bread gets burned. Skipping this step will leave you with toasted bread and a slice of cheese that isn’t melted on room temperature tuna and no one wants that. Total macros for this recipe are 462 calories, 40 grams of carbs, 15 grams of fat, and 45 grams of protein. A little up close shot here. You can see just how perfect that tuna melt is. We’ve got the melted cheese. We’ve got the toasted bread. This is a perfect sandwich and a great macroofriendly meal, especially for that time of year, you know, when it starts to get a little colder and you want to eat something warm. One last note I want to talk about here is the type of tuna you use in this recipe. You know, you’re going to walk in the grocery store. There are a ton of different types of tuna. But the one thing you want to look out for is whether it’s in oil or water. And the most macro friendly thing you can do is get the tuna that’s in water. Yes, tuna on its own will taste better when it’s in oil. But the thing is here, you’re not eating it plain. So keep that in mind. You’re going to have more calories if you get the tuna with oil. But I’m telling you, when you’re making a recipe like this with a ton of ingredients, you know, you add the Greek yogurt, the light mayo, that’s going to bring in some moisture to the texture and it’s going to taste so much better. So, yeah, let me know in the comments if you like tuna or not. I think it’s funny how our tastes change as we get older. I know when I was younger, I definitely didn’t like tuna. There are other things like black olives I wasn’t a fan of, but you know, now I think I don’t know if my taste buds have changed or what, but I definitely like these foods more. And I think that’s kind of funny. So, if you don’t like tuna, go ahead and give this recipe a try. That’s going to do it for this video. Thank you so much for watching. Please hit that subscribe button and I’ll see you in the next one.

In this video, I’ll show you how to make a high-protein tuna melt! This is a classic sandwich that can be made macro-friendly when using the right ingredients.

Tuna Melt Ingredients:

1 can of tuna (drained)
56g plain Greek yogurt
1 tbsp (15g) light mayo
1 tsp (5g) sriracha
1 tsp (5g) Dijon mustard
1 tbsp (15g) dill relish
1 stick of celery (40g)
salt and pepper to taste
2 slices of bread of your choice
1 slice of cheddar cheese

Tuna Melt Directions:

Dice one stick of celery and add all of the ingredients to a large bowl. Mix well with a fork. Assemble the tuna melt and cook it on a stovetop (medium heat) for 2 minutes on each side. Don’t forget to cover the tuna melt with a lid so it cooks evenly.

#tunamelt #macros #protein