una with Whole Grain Crackers

🔥 Why This Meal Works for Athletes:

• Lean protein in tuna fuels muscle repair 💪
• Whole grains provide steady energy release ⚡
• Rich in omega-3 fatty acids for heart and joint health 🧡
  Ideal as a snack or light meal before or after training!

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🍽 Ingredients (1 serving)

Ingredient	Amount
Canned tuna in water	1 can (120g)
Whole grain crackers	6–8 crackers
Greek yogurt or light mayo	1 tbsp
Lemon juice	1 tsp
Black pepper	To taste
Fresh herbs (parsley, dill)	A small handful, chopped (optional)

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👨‍🍳 How to Prepare

Step 1: Drain the tuna and place in a bowl.
Step 2: Mix in Greek yogurt or light mayo for creaminess.
Step 3: Add lemon juice, black pepper, and herbs if you want extra flavor.
Step 4: Serve with whole grain crackers on the side.

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🍴 Nutrition Info (Approximate per serving):

Nutrient	Amount
Calories	250–300 kcal
Protein	30–35g
Carbs	20–25g
Fat	5–7g
Fiber	3–5g

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🕒 When to Eat This?

• Pre-workout snack: Provides a quick protein boost with carbs for fuel.
• Post-workout snack: Helps with muscle recovery without feeling heavy.
• Light lunch or anytime snack to keep your energy steady.

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💡 Pro Tips:

• Add chopped veggies like cucumber or bell pepper for crunch and vitamins.
• Swap crackers for whole grain rice cakes if you want lower calories.
• If you’re on a calorie cut, skip the mayo and just use Greek yogurt.