Muscle & Fitness UK – July 2019

NUTRITION

92 MUSCLE & FITNESS/JULY 2019

By Shane Cash

THE MACROS

481 42 g 25 g 22 g

CALORIES PROTEIN CARBS FAT

HOLD

THE MAYO

You don’t need it

to make tuna

tasty. Add flavour

with vegetables

and light

dressing.

POWER

LUNCH

The Earl of Sandwich was onto

something. This easy-to-prepare recipe

is a simple combo of protein and carbs,

which research shows spurs greater

muscle growth than protein alone.

PROVENÇAL TUNA SALAD SANDWICH

SERVES 1

TUNA SALAD:

170g tuna in spring water,

drained

1 tbsp chopped black olives

1 tbsp chopped celery

1 tbsp light zesty dressing

½ tbsp chopped parsley

Salt and pepper, to taste

SANDWICH:

1 7-inch baguette

2 Boston lettuce leaves

2 beefsteak tomato slices

1 red onion slice

1 hard-boiled egg, chopped

1 tbsp julienned roasted

red pepper

2 tbsp light zesty dressing

1.In a bowl, toss together

tuna salad ingredients.

2. Cut baguette in half
   lengthwise. Arrange
   lettuce, tomato, and red
   onion on bottom half of
   baguette. Place tuna salad
   on top.
   3.Top tuna salad with
   egg and roasted red
   pepper. Drizzle on
   dressing. Place top
   half of baguette on
   sandwich.

CLAIRE BENOIST