High protein tuna egg (Quick & easy)

This meal contains only 2 ingredients, and it is a low carb/ high protein meal ready within 15 min!

If you are bulking at the moment (gaining weight) you can switch the ingredients up by using more whole eggs than egg whites. When you will do that the total macro nutrient intake will be a lot higher especially in fats, but also a lot in kcal!

when you are cutting body fat (lose weight) I would prefer you go with only 1 or no whole eggs to decrease the kcal as much as you can. So you can eat more foods and get the fat from other ingredients like: peanut butter, avocado, salmon etc so you can switch it up by yourself. It’s all about your total macro nutrient intake.

Macro nutrients of this meal are:

  • Fat 11.3 gram
  • Carbs 0.8 gram
  • Protein 63.3 gram

With a total calorie intake of 362kcal

the ingredients you need:

  • Canned tuna (140g leaked out)
  • 4 egg whites
  • 1 whole egg
  • Pan to cook in
  • Any kind of oil (I would recommend olive oil or coconut oil)

seasoning you would love to use on tuna/egg.

I used the following:

  • Garlic powder
  • Himalaya salt
  • Italian mix seasoning
  • Paprika powder

How to prepare:

  1. Get a bowl (and a scale if you would like to be accurate).
  2. Mix the 4 egg whites and 1 whole egg together until you got a airy mixture.
  3. Add seasoning
  4. Pre heat a pan to cook the egg in with some olive oil (coconut oil).
  5. Add the leaked out canned tuna in small pieces and mix it up together as one.
  6. Once the mixture is ready for cooking, you can add it into the heated pan.
  7. And let it cook for about 5 minutes, you could also add a lid on the pan. This will speed up the process of cooking your egg.
  8. Once you see the side becoming brown and the top of the egg is cooked. You can flip the egg over and let het other side cook for a few minutes. As long as you want, that will give you the crunch to your egg.
  9. Add seasoning on top of the egg.
  10. Put the egg on a plate and enjoy your meal.

Comment down below your thoughts about this creation and the combination of tuna with egg.

Could you recommend this to somebody else, don’t hesitate to share it with the rest!