I kinda just made this up based off what I can find in my local remote grocer. Been eating a chicken "salad" type dish for lunch every day for the past month. Lack of variety due to little to no free time. Once I tweeked it, it was easy to keep making it. Obviously it became quite boring and taxing to keep eating every day.
The new dish utilizes canned tuna instead, incorporates cheese which was not in my other dishes (and who doesn't love cheese [sorry lactose people]), and nice fresh (not by the 6th day lol) veggies.
All of which can be eaten cold which is a big must. Usually not near many appliances at work, or have to eat in my work vehicle. Also this involves NO COOKING! (Still took about an hour and a half, though, including the chopping and weighing of everything).
Okay so the ingredients are below. (I'm focusing on calories because other diets I quit in the past because tracking everything became exhausting. Someone else can do the macros. I will provide the tuna can is 26g protein, with 1.5g fat and 0g carbs)
Green Bell Pepper, Diced = 249g (57cals)
White Onion, Diced = 230g (83cals)
Cucumber, Sliced/Quarted = 660g (105cals)
Grape Tomato, Quarterd = 292g (91cals)
Jalepeños, Diced = 118g (35cals)
Mixed Greens = 30cals (didn't weigh)(cals on package)
Canned Tuna = 130cals per can (780cals)
Prepacked Dry Coleslaw = 100cals (didn't weigh)(cals on package)
Siggis 0% Yogurt = 170g (100cals)
Light Mayo = 80g (187cals)
Fine Shred Mozzarella = 661cals (weighed, didn't write it down)(whole bag of "fancy" shredded mozzarella)
I mixed the veg in a big bowl.
Then weighed out the Yogurt and mayo, mixed together as the paste that holds everything together.
The light mayo was pretty nasty on its own. Mixed with everything in the bowl it was unnoticeable.
Then I mixed sauce (mayo/yogurt) with the veg.
Second smaller mix bowl. Scooped out the tuna. Then mixed in what I determine to be approximately 1/6th of the veg/sauce mixture. Came 397g to add to the tuna.
Couple squirts of olive oil for some good fat.
Mixed all together. Placed handful of greens mix into bottom of the containers and added the slop on top.
At just below 400 calories it barely fits in the container.
I think it came to roughly 500 grams of food bulk for under 500 calories of yum. Pretty good deal if I do say so myself.
And did I say cheese?
Edit: When I added up everything as I was going I got 418 calories per serving. Then now adding up based on my notes I get 372 calories serving. I added some olive oil at the end to slick things but didn't write it down. So I still think it's somewhere between 370-400 cals.
by FredBurger22