Tuna & Egg Regulation Toast

A simple, high-protein snack designed for steady energy, satiety, and low effort. Built for days when you want something that works without thinking.

Ingredients (1 serving)

• 1–2 slices of bread (toast or fresh)

• 1 can tuna (in spring water or oil, drained)

• 1–2 eggs (boiled or scrambled)

• 1–2 tbsp mayonnaise (adjust to taste)

• 1 tsp mustard

• Salt and black pepper

• Optional: lemon juice, pickles, or capers for extra sharpness

Method

1. Prepare the eggs

   • Boil for 7–9 minutes for a firm yolk, or scramble gently with a pinch of salt.

2. Mix the filling

   • In a bowl, combine tuna, mayonnaise, mustard, salt, and pepper.

   • Add a small squeeze of lemon if you want extra freshness.

3. Assemble

   • Toast the bread (or leave soft if preferred).

   • Layer or spread the tuna mixture onto the toast.

   • Top with sliced eggs.

4. Finish

   • Add a final pinch of black pepper.

   • Optional: add pickles or capers for contrast.

Why it works

• High protein for recovery and satiety

• Fats for steadier energy and satisfaction

• Simple carbs to restore output capacity

• Mustard adds sharpness, improving flavour and fullness without complexity

Best used

• Midday reset meals

• Post-training recovery snack

• Busy days where decision fatigue is high

• When you need something that stabilises appetite rather than spikes it