Tuna Cucumber Boats

Nutrition breakdown

At 220 calories this is a genuinely light lunch — the kind of portion that fits almost any calorie target without eating into the rest of your day. With 30g of protein it clears the 30-gram threshold most nutritionists use for a "high-protein" meal, which is enough to meaningfully blunt hunger and support muscle repair after training. Roughly 55% of its calories come from protein — a lean, protein-forward split that's ideal when you're in a calorie deficit and trying to hold onto muscle. That works out to about 13.6g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this lunch works

This lunch earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories; keeping carbs low here helps steady your energy and appetite through the afternoon; it stays gluten-free without any specialty ingredients; and it comes together in minutes, which is the real reason healthy eating sticks — convenience beats willpower. Built around tuna, cucumber, greek yogurt, lemon, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the tuna and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Keep it lean: if you're cutting, trim the higher-calorie add-ins to shave calories without touching the protein.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Tuna Cucumber Boats in FitScan and its 220 calories and 30g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Tuna Cucumber Boats?

One serving of Tuna Cucumber Boats has 220 calories, with 30g protein, 8g carbs and 7g fat.

Is Tuna Cucumber Boats good for weight loss?

Yes — its high protein and 220 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Tuna Cucumber Boats in advance?

Most of these ingredients — tuna, cucumber, greek yogurt, lemon — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.