Here is a big-bowl, minimal-effort salad that happily covers both lunch and dinner without blowing your day. It is cold-assembly only: open, chop, mix. The entire thing lands at about 490 kcal, the protein-fat-carb balance is on point, and it actually keeps you full.
What you need
- Canned tuna in its own juice, 120 g
- Boiled eggs, 3
- Yellow onion, 1/2 small head
- Canned green peas, 1/2 can, drained
- Greek yogurt (1.5% fat), 40 g
- Salt and black pepper, to taste
How to make it
Drain the tuna and mash it with a fork until it is flaky and even. Dice the boiled eggs into small cubes. Finely chop the onion so it blends in rather than taking over.
In a roomy bowl, combine the tuna, diced eggs, chopped onion, and the drained peas. Add the Greek yogurt and season with salt and black pepper. Fold everything together gently so the eggs stay intact and the yogurt coats the mix instead of turning it soupy.
Eat it right away for a clean, fresh bite, or give it 10 minutes on the counter so the flavors relax and mingle. Either way, you get a generous portion for roughly 490 kcal, with enough protein to keep you satisfied for hours.