High protein, healthy recipes using affordable, local South African ingredients to protect lean mass and support your GLP-1 weight loss journey.
The Ultimate No-Cook Protein Fix: Classic Tuna Egg Salad
When you are on a GLP-1 medication journey, finding meals that check all the boxes can feel like a chore. You need high-quality protein to protect your lean muscle mass, but on lower-appetite days, heavy hot meals or strong cooking odors can sound completely unappealing.
That is exactly why this High-Protein Tuna Egg Salad is about to become your new lunchtime staple. By pairing flaked pantry tuna with hard-boiled eggs, this recipe packs a massive 28.5g of protein per serving into a light, refreshing bowl that won’t leave you feeling sluggish or uncomfortably full. It requires absolutely zero stovetop cooking time – making it perfect for busy days or sudden fatigue slumps – and uses a smart, tangy Dijon dressing that is incredibly gentle on slower digestion. It is comforting, budget-friendly, and specifically designed to maximize your nutrition, one small bite at a time.
✌️Cooking for one or tracking smaller macros?
If you are on a GLP-1 medication journey or simply cooking for a smaller household, a full four-serving batch might leave you with more leftovers than your appetite can handle. Don’t worry – you don’t have to miss out on this high-protein lunch staple! I have scaled this entire recipe down into a perfect, zero-waste Small-Batch Tuna Egg Salad (2-Portion Version). It uses exactly one single tin of pantry tuna and one hard-boiled egg, giving you all the muscle-preserving benefits of 28g of protein per serving without cluttering your fridge with unwanted leftovers.
Tuna Egg Salad (4 servings)
At only ~R24 per serving, this recipe is an absolute bargain for a high-protein lunch. Because it requires zero stovetop cooking (aside from boiling the eggs), it is also entirely loadshedding-friendly.
Ingredients
For the Salad Base:
- 2 large hardboiled eggs, fully cooled and peeled
- 2 tins shredded or solid chunk tuna in brine, 340g, well drained
- 4 tbsp celery, very finely diced
- 4 tbsp fresh dill, finely chopped
- 1 tbsp fresh chives, finely chopped
- 2 tbsp capers or gherkins, finely chopped
For the Mayo Dressing:
- ½ cup mayonnaise (60g), (or swap for 4 tbsp mayo + 4 tbsp low-fat plainGreek yogurt to lighten the digestive load)
- 1 tbsp lemon juice,
- 1 tbsp Dijon mustard
- Salt and black pepper, to taste
Instructions
- In a small mixing bowl, flake the drained tuna with a fork. Finely chop your hard boiled egg and add it to the bowl with the tuna.
- Toss in the finely diced celery, fresh dill, chives, and your chopped capers or gherkins.
- In a separate small ramekin, whisk together the mayonnaise, lemon juice, and Dijon mustard until smooth.
- Pour the dressing over the tuna mixture. Gently fold everything together until well combined and evenly coated. Season with a tiny pinch of salt and a generous grind of black pepper.
- Enjoy immediately as a low-carb salad bowl, or scoop it into fresh lettuce wraps or onto two slices of Earth Origin High Protein Grain Bread or your homemade high-protein cottage cheese bread!
Notes
Macros Per Serving (Divides into 4):
- 🔥Calories: ~349 kcal
- 🍗 Protein: ~28.5g (Excellent, lean source of amino acids)
- 🌾 Carbohydrates: ~2g
- 🥑 Fat: ~25.5g
- 🪙 Estimated Cost: ~R24**
