Quart-sized mason jars make the proper pack-ahead salads for a lunch on the go. Merely layer your substances with the dressing on the backside so it doesn’t contact your greens till you’re able to eat it. Then shake, take away the lid and revel in. Tuna is a good selection for lean protein, and varieties which are packaged in water moderately than oil can be decrease in energy. Mild tuna (typically known as skipjack) is decrease in mercury, a recognized toxin, than white or albacore varieties, and could be consumed safely as much as thrice per week, according to the FDA.
The Recipe In a quart-sized mason jar, layer 1 can of drained low-sodium tuna, 2 teaspoons olive oil, 2 tbsp of white wine vinegar, ½ chopped pink bell pepper, 1 shredded carrot, 1 diced roasted beet, and a couple of cups of child spinach. Prime the mason jar and refrigerate till serving.
Vitamin per serving: 320 cal, 11g fats (1.5g sat fats), 36g protein, 23g carbs, 8g fiber, 11g sugar (0g added), 590mg sodium