tuna pasta salad Lunch,

Prep time : 10 minutes
Cooking time : 15 minutes
Serving : 4 person

Phase
Active 2,Active 1,Maintenance,

Dietary Requirements
Pescetarian,

Energy (kCal) 396.5
Protein
(gms) 34
Carbs
(gms) 53.5
Total Sugars
(gms) 2.5
Fat
(gms) 4
Sat Fat
(gms) 1.1
Fibre
(gms) 3.5
Sodium
(gms) 445.5

Ingredients

2 cup pasta, uncooked (spiral, rigatoni, penne)
2 tablespoon low kcal Italian dressing (40mL)
425 gram tuna in spring water
1 medium grated carrot (50g)
1 medium red capsicum cut into strips (75g)
2 finely chopped spring onions

Preparation

Cook pasta in boiling salted water until just tender. Drain
Toss in Italian dressing whilst pasta is still hot.
Stir in carrot, capsicum and spring onion.
Break tuna into large flakes and gently stir through pasta.
Serve warm or chilled.
Variations
Substitute 120g drained salmon or chopped cooked chicken or lean chopped silverside for tuna or use 30g rice instead.

Related recipes

lentil bean goulash

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 120 minutes

Energy (kCal) 155.6
Protein
(gms) 8.48
Carbs
(gms) 19.77
Fat
(gms) 3.14

spinach stuffed mushrooms

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 30 minutes

Energy (kCal) 83
Protein
(gms) 6
Carbs
(gms) 2.98
Fat
(gms) 4.6

mixed berries and cottage cheese

Lacto-vegetarian,Vegetarian,

Prep time : 2 minutes

Cooking time : 2 minutes

Energy (kCal) 300
Protein
(gms) 32.6
Carbs
(gms) 13
Fat
(gms) 11.7

home-made lamb kebab

Prep time : 20 minutes

Cooking time : 10 minutes

Energy (kCal) 415
Protein
(gms) 24.41
Carbs
(gms) 43.4
Fat
(gms) 14.37

avocado melon salad with honey orange dressing

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,Vegan,

Prep time : 10 minutes

Cooking time : 10 minutes

Energy (kCal) 224
Protein
(gms) 2.7
Carbs
(gms) 12
Fat
(gms) 17.7

baked vegetable frittata

Pescetarian,Lacto-ovo vegetarian,Paleo,

Prep time : 20 minutes

Cooking time : 60 minutes

Energy (kCal) 171
Protein
(gms) 14.4
Carbs
(gms) 12
Fat
(gms) 6.4

fresh tomato salsa

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 5 minutes

Energy (kCal) 50
Protein
(gms) 2.75
Carbs
(gms) 6.21
Fat
(gms) 0.38

vegetarian moussaka

Lacto-vegetarian,Vegetarian,

Prep time : 20 minutes

Cooking time : 65 minutes

Energy (kCal) 250
Protein
(gms) 17.4
Carbs
(gms) 27.7
Fat
(gms) 6.5

sweet chilli thai fish cakes

Pescetarian,

Prep time : 10 minutes

Cooking time : 35 minutes

Energy (kCal) 350
Protein
(gms) 30.6
Carbs
(gms) 25.1
Fat
(gms) 13.5

green beans with tomatoes and oregano

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,Vegan,

Prep time : 10 minutes

Cooking time : 10 minutes

Energy (kCal) 91
Protein
(gms) 4.4
Carbs
(gms) 7.6
Fat
(gms) 3.4

pasta with beef and vegetable sauce

Prep time : 15 minutes

Cooking time : 25 minutes

Energy (kCal) 503
Protein
(gms) 41
Carbs
(gms) 43.4
Fat
(gms) 16.5

stir-fried cabbage

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 5 minutes

Energy (kCal) 63
Protein
(gms) 2.8
Carbs
(gms) 5.5
Fat
(gms) 2.5

eggplant and mushroom ratatouille

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 15 minutes

Cooking time : 60 minutes

Energy (kCal) 113
Protein
(gms) 6.2
Carbs
(gms) 10
Fat
(gms) 3.5

lamb and spinach salad

Paleo,

Prep time : 10 minutes

Cooking time : 20 minutes

Energy (kCal) 224
Protein
(gms) 18.92
Carbs
(gms) 21.05
Fat
(gms) 6.3

marinated kale salad

Pescetarian,

Prep time : 15 minutes

Cooking time : 30 minutes

Energy (kCal) 519
Protein
(gms) 34.3
Carbs
(gms) 17
Fat
(gms) 35

vietnamese chicken lettuce cups

Paleo,

Prep time : 10 minutes

Cooking time : 20 minutes

Energy (kCal) 193.8
Protein
(gms) 20.6
Carbs
(gms) 6.5
Fat
(gms) 8.8

nicoise salad

Pescetarian,Paleo,

Prep time : 20 minutes

Cooking time : 15 minutes

Energy (kCal) 317
Protein
(gms) 27.4
Carbs
(gms) 27.6
Fat
(gms) 9.2

garlic asparagus with lime

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,Vegan,

Prep time : 5 minutes

Cooking time : 10 minutes

Energy (kCal) 78.2
Protein
(gms) 3.7
Carbs
(gms) 3.05
Fat
(gms) 4.8

spinach, orange and strawberry salad with honey lime dressing

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 5 minutes

Energy (kCal) 82.8
Protein
(gms) 4.6
Carbs
(gms) 11.5
Fat
(gms) 0.7

super slaw

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 10 minutes

Energy (kCal) 56
Protein
(gms) 2.5
Carbs
(gms) 8.29
Fat
(gms) 0.41

macadamia crumbed fish

Pescetarian,

Prep time : 35 minutes

Cooking time : 10 minutes

Energy (kCal) 519
Protein
(gms) 34.3
Carbs
(gms) 17
Fat
(gms) 35

coleslaw

Lacto-vegetarian,Pescetarian,Lacto-ovo vegetarian,

Prep time : 10 minutes

Cooking time : 5 minutes

Energy (kCal) 82.1
Protein
(gms) 2.7
Carbs
(gms) 10.0
Fat
(gms) 2.3

pumpkin & zucchini couscous salad

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Vegan,

Prep time : 30 minutes

Cooking time : 10 minutes

Energy (kCal) 394
Protein
(gms) 12.72
Carbs
(gms) 69.65
Fat
(gms) 5.3

middle-eastern spice stew

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 15 minutes

Cooking time : 40 minutes

Energy (kCal) 45
Protein
(gms) 2.05
Carbs
(gms) 5.5
Fat
(gms) 0.95

three vegetable mash

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 15 minutes

Energy (kCal) 72
Protein
(gms) 2.1
Carbs
(gms) 13.5
Fat
(gms) 0.14

spinach and ricotta cannelloni

Lacto-vegetarian,Vegetarian,

Prep time : 20 minutes

Cooking time : 30 minutes

Energy (kCal) 295
Protein
(gms) 19.6
Carbs
(gms) 34
Fat
(gms) 8

caesar salad

Prep time : 30 minutes

Cooking time : 5 minutes

Energy (kCal) 375
Protein
(gms) 45.5
Carbs
(gms) 22.03
Fat
(gms) 10.2

green chicken and vegetable curry

Prep time : 15 minutes

Cooking time : 30 minutes

Energy (kCal) 229
Protein
(gms) 35
Carbs
(gms) 12.5
Fat
(gms) 3.8

steamed greens

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 10 minutes

Energy (kCal) 64.3
Protein
(gms) 5.8
Carbs
(gms) 3.4
Fat
(gms) 1.6

warm chicken pita wrap

Prep time : 20 minutes

Cooking time : 10 minutes

Energy (kCal) 358.8
Protein
(gms) 36.7
Carbs
(gms) 42.1
Fat
(gms) 3.7

minty green bean salad

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Vegan,Vegetarian,

Prep time : 15 minutes

Cooking time : 20 minutes

Energy (kCal) 93.1
Protein
(gms) 3.7
Carbs
(gms) 5.5
Fat
(gms) 5

marinated mushroom salad

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 30 minutes

Energy (kCal) 113
Protein
(gms) 8.2
Carbs
(gms) 5.86
Fat
(gms) 5.2

mushroom stroganoff

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 15 minutes

Energy (kCal) 56
Protein
(gms) 7.44
Carbs
(gms) 4.72
Fat
(gms) 7.11

curried beef potato

Prep time : 10 minutes

Cooking time : 90 minutes

Energy (kCal) 240
Protein
(gms) 19.35
Carbs
(gms) 26.7
Fat
(gms) 4.7

jamaican vegetable stack

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 10 minutes

Energy (kCal) 47
Protein
(gms) 2.32
Carbs
(gms) 4.27
Fat
(gms) 1.54

mixed pepper salad

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 30 minutes

Energy (kCal) 45
Protein
(gms) 2.1
Carbs
(gms) 4.8
Fat
(gms) 1.4

delicious german cabbage

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,Vegan,

Prep time : 5 minutes

Cooking time : 10 minutes

Energy (kCal) 49
Protein
(gms) 2.5
Carbs
(gms) 6.2
Fat
(gms) 0.2

spinach and mushroom omelette

Lacto-vegetarian,Ovo-vegetarian,Vegetarian,

Prep time : 5 minutes

Cooking time : 15 minutes

Energy (kCal) 218
Protein
(gms) 21.3
Carbs
(gms) 3.5
Fat
(gms) 13.2

spring vegetable omelette

Prep time : 15 minutes

Cooking time : 20 minutes

Energy (kCal) 255
Protein
(gms) 17.05
Carbs
(gms) 5.9
Fat
(gms) 18.1

shredded brussel sprout salad

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 10 minutes

Cooking time : 10 minutes

Energy (kCal) 45
Protein
(gms) 3.57
Carbs
(gms) 2.27
Fat
(gms) 1.5

spanish rice

Prep time : 10 minutes

Cooking time : 40 minutes

Energy (kCal) 306
Protein
(gms) 7.15
Carbs
(gms) 51.2
Fat
(gms) 7

mixed bean and pineapple salad

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Vegan,Vegetarian,

Prep time : 15 minutes

Cooking time : 70 minutes

Energy (kCal) 312
Protein
(gms) 16.5
Carbs
(gms) 30.3
Fat
(gms) 11.01

sicilian vegetable stew

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 60 minutes

Cooking time : 30 minutes

Energy (kCal) 112.8
Protein
(gms) 3
Carbs
(gms) 7.4
Fat
(gms) 6.6

spicy braised cabbage

Paleo,

Prep time : 10 minutes

Cooking time : 20 minutes

Energy (kCal) 111.2
Protein
(gms) 5.4
Carbs
(gms) 10
Fat
(gms) 3.7

chicken salad

Prep time : 30 minutes

Cooking time : 5 minutes

Energy (kCal) 310
Protein
(gms) 33.6
Carbs
(gms) 28.2
Fat
(gms) 5.3

lemon cauliflower risotto

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Paleo,Vegan,Vegetarian,

Prep time : 15 minutes

Cooking time : 10 minutes

Energy (kCal) 107
Protein
(gms) 7.3
Carbs
(gms) 7.38
Fat
(gms) 3.89

asian vegetable stir fry

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,

Prep time : 15 minutes

Cooking time : 10 minutes

Energy (kCal) 100
Protein
(gms) 3.05
Carbs
(gms) 10
Fat
(gms) 3.7

curried vegetables

Lacto-vegetarian,Ovo-vegetarian,Pescetarian,Lacto-ovo vegetarian,Paleo,Vegetarian,

Prep time : 20 minutes

Cooking time : 30 minutes

Energy (kCal) 89
Protein
(gms) 6.1
Carbs
(gms) 9.1
Fat
(gms) 1.2

All Recipes

Salads

Breads

Desserts

Grills

Shakes

Soups

OPTIFAST RECIPES

tuna pasta salad Lunch,

Ingredients

Preparation

Related recipes

About cookies on this site

Search form

OPTIFAST RECIPES

tuna pasta salad Lunch,

Ingredients

Preparation

Related recipes

lentil bean goulash

spinach stuffed mushrooms

mixed berries and cottage cheese

home-made lamb kebab

avocado melon salad with honey orange dressing

baked vegetable frittata

fresh tomato salsa

vegetarian moussaka

sweet chilli thai fish cakes

green beans with tomatoes and oregano

pasta with beef and vegetable sauce

stir-fried cabbage

eggplant and mushroom ratatouille

lamb and spinach salad

marinated kale salad

vietnamese chicken lettuce cups

nicoise salad

garlic asparagus with lime

spinach, orange and strawberry salad with honey lime dressing

super slaw

macadamia crumbed fish

coleslaw

pumpkin & zucchini couscous salad

middle-eastern spice stew

three vegetable mash

spinach and ricotta cannelloni

caesar salad

green chicken and vegetable curry

steamed greens

warm chicken pita wrap

minty green bean salad

marinated mushroom salad

mushroom stroganoff

curried beef potato

jamaican vegetable stack

mixed pepper salad

delicious german cabbage

spinach and mushroom omelette

spring vegetable omelette

shredded brussel sprout salad

spanish rice

mixed bean and pineapple salad

sicilian vegetable stew

spicy braised cabbage

chicken salad

lemon cauliflower risotto

asian vegetable stir fry

curried vegetables

About cookies on this site