Tuna and Lemon Pasta Salad


I don’t believe in magic. I believe in hard work” Richie McCaw


I ate this Tuna salad Sunday before my race and ended up setting another new PB.

It is no wonder because this is an excellent dish for us athletes or anyone for that matter to eat before competition or exercise. Tuna is good for your heart for a start, which means your heart will pump oxygen to your blood enabling you to perform a lot better during your exercise.

It is also a great source of iron and is very good for building muscle strength and reducing your chances of cramp and recovering quicker, whilst it contains both vitamins D and B12.

Green beans are full of fibre, vitamin C and contain lots of iron just like the Tuna but they also contain vital proteins.


175g Wholewheat penne ( 638 Calories, 4g Fat, 120g Carbs, 20g Protein)

1 small pack green beans, chopped ( 31 Calories, 0g Fat, 7g Carbs, 2g Protein)

200g can tuna in oil ( 136 Calories, 1g Fat, 1g Carbs, 36g Protein)

Juice of 1 lemon ( 12 Calories, 0g Fat, 4g Carbs, 0g Protein)

2 tsp chilli flakes ( 24 Calories, 1g Fat, 4g Carbs, 1g Protein)

2 tbsp of low fat mayo ( 50 Calories, 0g Fat, 8g Carbs, 0g Protein)

1 Tomato; chopped very finely ( 64 Calories, 1g Fat, 14g Carbs, 3g Protein)


1) Cook the Penne according to the packet instructions until al dente. When approximately four minutes left, add the chopped green beans to the same saucepan with water.

2) Meanwhile, Add the Tuna with its oil to a bowl. Mix with the juice of one lemon, the two teaspoons of chilli flakes and a couple of tablespoons of low fat mayonnaise.

3) Add the Chopped Tomato to the tuna salad.

4) Once Pasta And beans are cooked; drain in a colander.

5) Return to the saucepan. Add the Tuna salad to the pasta and beans and mix everything well.

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