Looking for a quick, nourishing lunch that supports your health goals? This Healthy Tuna Pasta Salad is light, fresh, and packed with protein and fibre to keep you feeling satisfied for hours.
Ready in under 20 minutes, it’s perfect for busy women who want real food that fuels them, not another restrictive “diet” meal. At The Bod, we believe healthy eating should feel effortless, structured, and enjoyable.
Why You’ll Love This Recipe
- High in protein and fibre to support muscle recovery and fullness
- Balanced macros for long-lasting energy
- Gluten-free and dairy-free for easy digestion
- Quick, simple, and full of flavour
- Ideal for meal prep or weekday lunches
Ingredients (Serves 2)
1 large can (185g) tuna chunks, drained
160g pulse pasta
½ punnet (100g) cherry tomatoes, diced
1 small (130g) cucumber, diced
¼ small (30g) red onion, finely diced
1 cup (25g) rocket, chopped
½ cup basil, chopped
1 clove (3g) garlic, finely diced
1 lemon, juiced
1 tbsp (15ml) extra virgin olive oil
½ tsp (2g) Dijon mustard
Salt and pepper, to taste
Optional: chilli flakes and 2 tsp capers, to serve
Method
- Bring a saucepan of salted water to the boil and cook pasta for 6–8 minutes, until al dente. Drain and set aside.
- Dice tomatoes and cucumber, finely dice onion, and roughly chop rocket and basil. Add to the pasta.
- Drain tuna and toss through the salad.
- In a small bowl, whisk together garlic, lemon juice, olive oil, Dijon mustard, salt, and pepper. Pour over the salad and mix well.
- Divide between two bowls and top with chilli flakes or capers if desired.
Nutrition Information (Per Serve)
Calories: 475 kcal
Protein: 38.8g
Fat: 11.3g
Carbs: 49.6g
Fibre: 7.3g
Sugar: 3.9g
This balanced macro profile makes it a perfect post-workout meal or lunchtime option to keep your energy stable and support lean muscle recovery.
The Bod Tip
Make a double batch and keep it in the fridge for up to three days. It’s perfect for grab-and-go lunches or quick dinners when life gets busy.
Ready to Reset Your Routine?
If you love this style of recipe, it’s just a glimpse of how simple eating can be when you have structure, guidance, and support behind you.
For more balanced, goal-based meals like this - all customised to your body and lifestyle - join The Bod Membership. It’s your personal framework for training, nutrition, and mindset, built to help you stay consistent long after motivation fades.
Doors are closing soon, and once they do, you’ll need to jump on the waitlist for Project You, our exclusive program.
Now’s the time to start where you are. Because every small step forward - even a meal like this one - is part of your rebuild.
Sophie x