Curry Tuna Salad with Brown Rice Cakes


Every time I feel “a squeeze” in my wallet, I turn to good ole’ faithful – canned/packaged tuna. Tuna not only is affordable, but also it is a good, lean protein source for virtually any type of fitness program – cutting or bulking. Just sneak into your parents’ house and “borrow” a few spices and you can take that tuna salad to the next level.

● 2 cans low sodium chunk light tuna (BUT, if it is “pay day” or you’re feeling fancy, you should definitely splurge for Albacore White Tuna or Salmon)
● 2 brown rice cakes (unsalted is optional)
● 1.5 tbsp 2% Greek yogurt
● diced onions and bell peppers (optional)
● fresh lemon juice
● 2-3 slices tomato (3oz)
● ½ – 1 cup lettuce or spinach
● Seasonings to taste: 1 tbsp curry powder, sea salt (pinch), pepper, garlic powder

1. In a bowl, mix drained tuna, yogurt, seasonings and onions. Use a fork to mash the tuna and then mix the ingredients together.
2. Taste and continue seasoning until it is to your liking. You can also use 1 tsp turmeric to really add extra spice.
3. Place half the tuna salad on a brown rice cake with a slice of tomato and lettuce. Enjoy!

Approx Macros (using 1 can Albacore White Tuna of 4.5oz):
296 calories, 38g protein, 30g carbs, 4g fats

About the Author
photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: