Tuna Sandwich

A quick, satisfying lunch that holds you over well — easy to prep ahead if you’re short on time, and a solid option after a training session when you need something substantial

Ingredients (1 sandwich)

• 1 tin tuna in spring water, drained (120–145g)

• 2 slices wholemeal or seeded bread

• 1 tbsp 0% Greek yogurt

• 1 tsp light mayonnaise (optional, for flavour)

• 1 tsp Dijon mustard

• Juice of ¼ lemon

• Black pepper

• Pinch of sea salt (optional)

• 1 tbsp finely chopped red onion or spring onion

• 1 tbsp chopped capers or diced gherkins (optional but excellent)

• Handful of rocket, spinach or watercress

• Tomato slices

• Cucumber slices

Optional extras

• Sliced avocado

• Thin slices of mature cheddar

• Chilli flakes

• Fresh dill or parsley

Method

1. Mix the tuna, Greek yogurt, mayonnaise, Dijon, lemon juice, onion and capers.

2. Season generously with black pepper.

3. Lightly toast the bread.

4. Layer greens first, then tomato and cucumber.

5. Add the tuna mixture generously.

6. Finish with another handful of greens before closing the sandwich.

If you’re hungry after training, serve it with:

• Carrot and cucumber sticks

• An apple or berries

• A pot of Greek yogurt for an extra protein boost