If you're looking for a post-workout meal that helps restore glycogen stores, repairs damaged muscles and speeds recovery, reach for something that includes protein and carbohydrates. You'll find both in the tuna, veggies and whole wheat in this meal. Plus, the omega-3 fatty acids found in the fish helps reduce inflammation and repair the muscles.
Ingredients
Tuna Cakes
- 6.4 ounces of canned tuna fish packed in water
- 1/4 teaspoon pepper, freshly ground
- 2 teaspoons onion, minced
- 1 tablespoon chives, fresh and chopped
- 1 tablespoon mayonnaise made with olive oil (or light mayo)
- 1 teaspoon regular mayonnaise
- 1 teaspoon brown spicy mustard
- 1 egg, beaten
- 1/2 cup whole wheat bread crumbs, unseasoned
More: Southwestern Quinoa Cakes Recipe
Sauce
- 1/4 cup plain nonfat Greek yogurt
- 2 teaspoons sweet yellow onion, minced
- 2 tablespoons fresh chives, minced
- 1 1/2 teaspoons mayonnaise made with olive oil
- 1/2 teaspoon spicy brown mustard
Options for Sandwich
- 100-percent whole wheat bread, bun or English muffin
- Green leafy lettuce or spinach
- Tomato, sliced
- Onion, sliced
- 1
- of
- 2
About the Author
Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT. She provides individual nutrition counseling, sports nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. For more information, call 860-917-6131 or go online to www.fitnutrition.net. Join FitNutrition, LLC on Facebook at http://www.facebook.com/FitNutritionLLC.
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