This recipe is an amazing protein-filled blend of tuna. Since most college students are on a fixed budget this combination is pretty inexpensive during the school year.
Try to get a can of low-sodium albacore tuna. A 6-ounce can of tuna usually costs about $1.10. Daily protein intake should be close to one gram per pound of bodyweight.
For athletes the intake is slightly higher, about 1.2 to 1.5 grams per pound of bodyweight, because of the tremendous amount of wear and tear on their bodies. Use a fork to mix the contents and then serve.
Recipe:
1 6-ounce can of tuna (14 grams of protein)
1 tablespoon of flax oil (provides essential fatty acids (EFA) specifically Omega 3s)
1 tablespoon of macadamia nut oil (provides about 12 grams of monounsaturated fat which is the good fat we need in our diet.)
1 tablespoon of real mayonnaise (small amount of saturated fat which helps lower LDL – the bad cholesterol in our diets.)
1 tablespoon of spicy mustard (great for additional flavor)
Optional (cut up a pickle or if that isn’t available throw in some relish)
Crackers are a great alternative to bread. They sit easier in the stomach and digest more effectively.
If possible obtain wheat crackers to use because they are tasty and more nutritionally dense.
Other alternatives are celery sticks and carrots.
This meal will give you a great boost of energy as well as providing a solid serving of protein. Hope you enjoy this easy to prepare meal.
Look for more nutrition and training tips coming soon.

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