Whether you’re gearing up for a workout, recovering after a run, or just looking for a nutritious and satisfying lunch, a Tuna Mayo Sandwich ticks all the boxes. Quick to prepare, packed with flavour, and loaded with nutrients—it’s a classic, perfect for everyone!
What’s in a Tuna Mayo Sandwich?
Wholemeal Bread – Wholemeal bread is a fantastic source of complex carbohydrates, which are key for sustained energy. Unlike refined grains, wholemeal bread contains fibre that helps with digestion and provides a steady release of energy.
Tinned Tuna – Tuna is packed with lean protein, which is essential for muscle repair and recovery after training. It also contains omega-3 fatty acids, which reduce inflammation and support cardiovascular health.
Sweetcorn– While it may not offer enough in the tuna mayo sandwich recipe to count as 1 of your 5-a-day, sweetcorn adds a touch of natural sweetness. It also helps provide a source of healthy carbs and antioxidants.
Cucumber – Cucumber helps to maintain hydration levels. It’s low in calories but rich in vitamins and minerals. It also adds a crisp texture to an otherwise softer sandwich.
Lite Mayo & Herbs (Parsley & Dill)– While mayonnaise adds healthy fats for energy, parsley and dill enhance the flavour. At the same time, they help fight oxidative stress caused by intense exercise.
The Nutrition in a Tuna Mayo Sandwich
Whether you’re in need of a tasty workday lunch or a pre-run fuel-up, this tuna mayo sandwich delivers a balanced meal packed with all your essential micronutrients.
Carbs: 58g helps you maintain energy levels during training or a busy day.
Protein: 25g helps keep you strong and recover from post-run.
Fats: Unsaturated fats aren’t the enemy. And at 17g, it helps keep your energy levels up as your day progresses.
When to Enjoy a Tuna Mayo Sandwich
This sandwich is best consumed as lunch or an early afternoon snack. If you have an evening workout, this meal can provide the energy you need to power through. Serve with a large green salad and a quick balsamic dressing for a complete meal.
Why Not Make it Yours?
Why not make it your own? Swap the cucumber for spinach to boost your iron intake and fight fatigue. Or kick your metabolism into gear with a sprinkle of hot chilli flakes. It’s my recipe, but it’s your sandwich. Let your taste buds lead the way.
Fuelling your body doesn’t have to be boring or complicated. This Tuna Mayo Sandwich proves that simple ingredients can help provide significant results in flavour and performance.
Try this recipe, and let me know if you feel the difference it makes to your performance.
Tuna Mayo Sandwich
Ingredients
Method
- Mix the tuna, sweetcorn, mayonnaise, parsley, and dill in a bowl. Season with salt, pepper, and a squeeze of lemon.
- Spread the tuna mix evenly on two slices of wholemeal bread.
- Add the sliced cucumber on top of the tuna mixture.
- Place the remaining slices of bread on top to form sandwiches.
- Slice in half and serve with a fresh green salad.
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