Bodybuilding on a Budget: Tuna at He's Fit

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Bodybuilding on a Budget: Tuna

Posted July 16, 2008 at 01:30 PM by Donnell Peavy

Section: His Health, Physical Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets, Recipes

tuna One of the most commonly sought after foods for protein consumption also happens to be one of the cheapest – tuna. You can usually find it on sale at your local grocery store, and it is low fat (opt for tuna canned in water, not oil) and packed with protein. Another benefit of tuna is that it’s ready to eat – all you need is a can opener and a fork. From time to time, however, you may get tired of tuna in a can and want to add some flare to your meal. If so, then this series of articles is for you. I will be posting quick, healthy tuna recipes you can try. If you plan ahead, you can create several day’s worth of meals which will save time in the mornings before work.

Ingredients:
1 6oz. can tuna, drained
1 egg white
1 tbsp. oatmeal
¼ tsp garlic powder
2 tbsp. onion, diced
Salt to taste
Lemon Pepper to taste
2 tbsp. reduced-fat mozzarella cheese (optional)

Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning Â½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice.

Nutritional Info:
Calories - 146.5
Carbs - 4.5 g
Protein - 25.5g
Fat - 2g
Fiber - .5g

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99 Responses to “Bodybuilding on a Budget: Tuna” (Leave a reply)

Mac @ Motorcycle Fairing said:

uhmm, tuna my favorite. I used to eat tuna directly from the can but this recipe sounds delicious too. Thank you so much for the ideas.
September 15, 2008 at 08:57 PM
San Antonio Attorney said:

Tuna is really a healthy food. So good for the heart.
September 23, 2008 at 10:42 PM
Ray Ban Aviator said:

Yeah but it has to be “Dolphin Friendly” or don’t get the cans.
October 2, 2008 at 01:10 PM
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The recipe sounds delicious. I will give this a try. Thanks.
October 3, 2008 at 05:09 AM
Mayan Palace Riviera Maya said:

For everyone who is on a tight budget and on a diet, Tuna is highly recommended! Lol. Thanks for sharing this recipe.
October 4, 2008 at 03:48 AM
Lucky puppy said:

Yep, yep. Go ahead, eat your tuna, and LOAD UP ON HEAVY METALS. This is probably the most highly polluted fish out there.
My suggestion - sardines. Much cleaner, plus a good source of omega-3’s.
October 16, 2008 at 07:43 PM
Sea Anemone said:

Amazing stuff..I never know the health advantages of Tuna
October 27, 2008 at 03:35 PM
home improvement from usa said:

Yeah but it has to be “Dolphin Friendly” or don’t get the cans.
gud post man..
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November 2, 2008 at 03:25 PM
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Yeah but it has to be “Dolphin Friendly” or don’t get the cans.
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December 9, 2008 at 02:37 PM
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Tuna is really a healthy food. So good for the heart.
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December 10, 2008 at 04:06 AM
rihanna from US said:

Yeah but it has to be “Dolphin Friendly” or don’t get the cans.
December 13, 2008 at 02:06 PM
nicole scherzinger from US said:

Tuna has great taste
December 13, 2008 at 02:08 PM
PX90 said:

For the protein related food, tuna is really good with packed protein u can say in it! Lots of protein takes u to the last of good health :)
December 18, 2008 at 12:44 PM
sears parts said:

I don’t like Tuna.It’s very bad smell for me. Anyone like me?
December 27, 2008 at 04:39 PM
Cayenne Pepper Diet said:

The recipe sounds delicious. I will give this a try. Thanks.

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January 6, 2009 at 07:18 PM
mexico tours from around said:

Bodybuilding on budget is real. If you look for specific foods that are great sources of protein, carbs and healthy fats and mix and match, you have a really well rounded selection to make many meals.
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January 16, 2009 at 01:12 AM
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Tuna is great way to obtain protein from a lean source. However, you can only eat so much before you get sick of it and you also have look out for mercury contamination.

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January 16, 2009 at 02:54 AM
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One of the best tips I’ve seen for budgeting for meals. Finding a good source of protein can be so expensive. Thanks for the tip!
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Thank you for this, I don’t like fish, and I need to work on that!

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Tuna is a great source of protein, it is for sure that you could get more protein from same amount of tuna compare with other type of meat.
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November 20, 2009 at 11:29 AM
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You know what, I used to work out and eat Tuna and I got very fit. Maybe I will go back to that regimen.

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You know what, I used to work out and eat Tuna and I got very fit. Maybe I will go back to that regimen.
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Tuna is definitely one of the best protein filled foods out there. And the fact that it’s reasonably priced is even better. You just have to eat it in moderation because it is filled with mercury. Last thing you want is mercury poisoning, that’s pretty hard to get though, I wouldn’t worry about it too much. I just love making tuna salad with tuna, it’s a perfect for lunch or after workout.
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As we know tuna contains very high protein which is the source of our immune system and muscle building.
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Great recipe, I love to eat fish twice a week. Tuna is really healthy food. I can’t wait to try this recipe for myself. Thanks for sharing it.
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Nice Article.

Tuna is definitely cheap, and is something I tend to eat quite often.

Bodybuilders will find this information useful, because we tend to eat a lot of protein, so saving money is ideal!

Muscle building requires a good amount of amino acids, and tuna fish delivers a good amount at such a low cost.

Thanks for those recipes.
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From time to time, however, you may get tired of tuna in a can and want to add some flare to your meal.
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You can usually find tuna on sale at your local grocery store, and it is low fat (opt for tuna canned in water, not oil) and packed with protein.
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Make two small patties by spooning Â½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
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Make two small patties by spooning Â½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty.
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Excellent article, concise and to the point. You simply cannot beat tuna in terms of value for money. It’s great for anyone, not just fitness enthusiasts. It doesn’t taste to bad either :-P

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I go to gym, but i eat lot of meat, coz from there i get all the proteins. Also very important are vegetables and fruits!
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