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What sandwich has less than 400 calories, almost a whole 35 grams of protein, and instills immediate feelings of comfort and happiness? You guessed it, this tuna melt magic I’m about to share with you today.
What’s that? Bread makes you fat? Really?? I thought it was excess, unneeded calories that made people gain weight. Not delicious bread! Plus, did you know that carbs give you energy and can help your body build muscle? You didn’t? Phew, I’m so glad I just told you.
Granted, some sandwiches can pack a whole days worth of calories and carry a lot of unnecessary ingredients that might not keep you feeling full. Especially most ones you buy at fast food joints and convenience stores.
But this sandwich is special because I selected ingredients that add flavor and fill you but keep the calories on the low side.
Lets talk ingredients.
1. 4oz Bumble bee solid white albacore tuna (this is wild caught and GMO free, if those things matter to you)
2. 1 slice Hannaford sharp cheddar (pre packaged slices)
3. 1 TBSP (a little less than) Hellman’s REAL Mayonnaise
4. 2 slices Daves Killer Bread (also known as DKB) This is the Thin – Sliced Good Seed variety (this is organic, non GMO, if those things matter to you) The main reason I bought it is because it has only 70 calories a slice, yet 3 grams of protein and 3 grams of fiber per serving. It also looked really yummy.
5. Olive oil cooking spray
Let’s talk cooking and prep.
1. I prep a whole 9 oz can of tuna with 2 tablespoons of mayo so I have some already made for next time. You can make just whats in the recipe (4 oz tuna and “just less than” 1 tablespoon mayo) above if you prefer, for a single serving.
Either way, use measuring tools. Mayo has 100 calories per tablespoon which is fine if you stick to a serving, but it’s easy to use a lot more and not even realize.
After I mix the mayo and tuna, I also add a little salt and pepper.
Then I weigh the tuna so I know exactly how much I’m eating. I weighed out 4 oz but not all of it went on my sandwich since the thin DKB slices are smaller in size.
I still wanted to eat 4 oz of tuna for the protein. So, while my sandwich was grilling into it’s yummy goodness, I ate what tuna didn’t fit, along with some cruncy carrots.
Now, if I really wanted to be precise, I suppose I could’ve weighed the tuna before I mixed it with the mayo, but I have a life. I’m guessing you do too, which is the point of this whole segment.
My point? Close enough is fine. Don’t drive yourself crazy to the point of absolute perfection.
A serving of tuna (2 oz) has 60 calories and 13 grams of protein. How do I know that? It says so on the nutrition label on the back. So, if I use 4 oz’s of tuna, that equals 120 calories and 23 grams of protein.
2. Spray a pan with olive oil cooking spray. Just enough to cover it. Put the heat on low to medium low.
3. Place a slice of bread in the pan, carefully add as much tuna as you can fit, then add one slice of the cheese. I use sharp cheddar because it has a lot of flavor so you don’t need to use as much. A serving size of the Hannaford cheddar cheese slices is 3 slices but I only use 1 slice per sandwich. That saves a lot of calories (1 slice has only 44 calories) but you still get the cheesy goodness. Stack your top piece of bread and then just let it slowly brown and grill, occasionally flipping it.
4. Pair it with your favorite veggie (I like mine with carrots) and enjoy!
Here’s the nutritional breakdown:
Total calories: 394 (bread 140, tuna 120, cheese 44, mayo 90)
Total protein: 34.5 grams (bread 6 grams, tuna 26 grams, cheese 2.5 grams)
Carbs: 26.5 grams (bread 26 grams, cheese .5 grams)
Fat: 18 grams (bread 3 grams, cheese 4 grams, mayo 11 grams)
There’s a lot I like about this quick and easy meal. For one, a melt is pure comfort food. The high protein paired with the moderate fat and fiber is sure to keep you feeling full and satisfied till your next meal.
I also enjoy thumbing my nose at all the diet conspirators who have put absolute fear in people over a lousy piece of life fulfilling bread.
There are NO bad foods you guys. Just stay within your calorie needs and enjoy, ok?
If you have any questions or great ideas of your own, please share them here. If you’d like to get more healthy, easy food ideas, be sure to get signed up for our newsletter !
Stay sane and healthy!
Jeannine Trimboli
Founder, real [FIT] life
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