8 Ways to Prepare Tuna

Tuna ... again ... ugh! With these 8 mouth-watering recipes at your disposal, never again will you utter those words.

Ask any bodybuilder or fitness-lover what he or she thinks of canned tuna and there's a good chance that you'll get this answer: "Canned tuna is a time-saving miracle food," said with eyes full of wonder and happiness. Of course, you have to like tuna to eat canned tuna.

As far as meal-in-a-can foods go, tuna is bland. If you eat it often-and you should-it will begin to defy all previous experience of the words "boring diet food." But with this nutrition profile: 200 calories, 5 grams of healthy fats, and 40 grams of lean protein, how can you say no to canned tuna?

With these 8 mouth-watering recipes you'll never have to neglect tuna in favor of something tastier. Your canned tuna will wear a new disguise every time you crack open a can. The secret identity of this delicious, protein-packed fish will remain hidden while your muscles bask in the benefits of healthy nutrition.

These recipes take just minutes to prepare and will make sure you're never missing the mark on your protein requirements.

1. Feta And Tuna Pasta Salad

Feta cheese is a great source of protein and high in calcium, which helps with proper muscle contraction. Make sure you choose the lowest fat variety of feta cheese that you can find. If you're a fan of feta salad, transform that dish into a tuna meal that's packed with protein, healthy fats, and slow burning carbs.

1 can of tuna, drained
1/3 cup feta cheese
3-4 cherry tomatoes
5-8 olives, optional
1 cup whole wheat pasta
Olive oil, approximately 1 tbsp drizzled over your pasta
Optional spices and flavors (a pinch between your thumb and index finger is a good amount): basil, oregano, thyme, lemon, or balsamic vinegar

Prepare the pasta according to the package directions and then top with feta cheese and canned tuna. Continue stirring until the feta cheese melts slightly and then top with cherry tomatoes, olives, and drizzle with some olive oil for healthy fats. Sprinkle on any desired spices or healthy condiments like lemon or balsamic vinegar. Serve immediately.

2. Tuna Salad

If you're on a low carb diet, then this tuna salad dish will fit your diet perfectly. It's fast, simple, and contains plenty of Lycopene, a healthful plant compound found in tomatoes.

Fresh spinach leaves, between 2-3 cups
1 can of tuna
1/4 cup fat-free salsa*
Diced carrots, cucumbers, red peppers
Salt and pepper to taste

Simply place the spinach leaves in a large bowl, top with tuna, salsa, diced vegetables, and then spoon on the salsa. Toss a few times and sprinkle with salt and pepper to taste.

3. Creamy Dijon Tuna

This is a great recipe if you're in the mood for a creamy dish that comes with a bite. Unlike other creamy dishes that are usually high in fat, creamy Dijon tuna is low in both fat and calories but high in protein thanks to the tuna.

1 can of tuna
1 tbsp Dijon mustard
1/4 cup Greek yogurt
salt and pepper to taste
1 cup whole wheat cooked pasta

Combine the Dijon mustard with Greek yogurt until well blended. Stir into tuna and then top over a cup of cooked, whole wheat pasta. Sprinkle with salt and pepper and any other spices you desire.

*If you don't feel like using salsa as your condiment, you can substitute 1 tbsp of olive oil mixed with lemon, lime, or balsamic vinegar as a tasty dressing.

4. Protein Packed Tuna Melt

For those days when you need a warm meal on the go, this tuna melt works perfectly. Unlike most tuna melts that are high in saturated fat and carbs, this one is moderate in carbs and packs the protein-punch of a can of tuna to support your lean muscle building goals. Due to the small size, this one cooks perfectly in a toaster oven.

1 whole wheat English Muffin
1 can of tuna
2 tbsp tomato sauce
Sprinkle of oregano
2 slices of low-fat mozzarella cheese

Slice the English muffin and then smear with the tomato sauce, one tbsp on each half. Top with the tuna, sprinkle on some oregano, and place one slice of cheese on either side. Place the mini-melts in the toaster oven and broil for 2-3 minutes or until cheese is just melted.