Tuna Fish Salad (1 Cup)

Choose tuna packed in water rather than sweetened, flavored, or oil-heavy varieties, and drain it well before mixing.

Use a dressing based on plain Greek yogurt, mayonnaise, olive oil, lemon juice, mustard, herbs, and vinegar; avoid sweet relish, honey mustard, sugary dressings, and added sugar.

Replace crackers, white bread, and sandwich rolls with lettuce cups, cucumber rounds, bell pepper halves, or a large non-starchy vegetable salad.

Add fiber-rich mix-ins such as celery, red onion, cucumber, avocado, chia seeds, or ground flaxseed to slow digestion and increase fullness.

If you want a starch alongside the tuna salad, choose a modest portion of lentils, chickpeas, or black beans instead of refined bread or chips.

Keep portions consistent and pair the meal with a 10–20 minute easy walk afterward, if appropriate for you.