Be Strong. Be Fit.


How To Make Tuna Salad – Step By Step

March 16th, 2010 · 3 Comments ·


Mun’s Note: This post is contributed by Lai Wee Kiat who runs a fitness blog at Fabodylous which is a fun-filled, entertaining and informative blog about fitness, bodybuilding and events happening all around Malaysia and Singapore.  I suggested to Wee Kiat to write an article and he took up the challenge without thinking twice.  Looking at the below photos, I am sure that he has spent good effort, time (and hopefully, having some fun too) to prepare this useful step guide of preparing tuna salad.

Are you looking for a meal that is low in carbs, high in protein, in fiber and various micro nutrients, which is also easy-to-prepare, colorful and satisfying?

Try tuna salad!


  • 1 can of tuna
  • 2 capsicums (mix the colors for a colorful salad! Tastes good too!)
  • 3 carrots
  • 2 cucumbers
  • 1 head of green cabbage
  • 1 head of purple cabbage


Preparation Steps
1. Wash all the vegetables under a running tap.

2. Prepare a large bowl/pot/container to put the salad in.

3. Cut the vegetables into small pieces.

Take out the seeds from the capsicums and cut the outer skin into slices.




Cut away the outer layer of the carrots and cut it into thin strips or pieces.



Alternatively, you could grate them too, like this.


For the cucumber, cut it in the middle, and rub the two parts together in circles at the exposed ends until foam forms. Then wash away the foam. This is to get rid of the sour taste.



For both cabbages, cut it into slices. They will fall apart into pieces by themselves. You could rinse the pieces to get rid of any pesticides.


Add the baby tomatoes into the salad.

4. Mix them all together in the bowl/pot/container you’ve prepared.

5. Cover it with a plate/cover and shake them up!
6. This creates 3-4 servings of salad.
7. To serve, open a can of tuna, drain away the water and mix it with one serving of salad.



8. For taste, add any low-fat dressing of your choice or olive oil (which is high in fat but good fats). For me, I prefer to eat them with no dressing, which is not as nice, but has less sugary and fatty calories!
9. Enjoy!


Extra Tips:

1. Keep a big bowl or container of salad in your fridge and stock up on canned tuna. Then when it’s time to eat, put some salad in a bowl and empty a can of tuna into it. This way, you’ll be able to have quick meals!


2. By allocating one can of tuna per serving, you can be sure that you’re getting 30g of protein per meal.
3. The salad can typically be stored for a week in a fridge. Any longer, it’s freshness will be compromised.
4. Vary the contents of your salad by adding other vegetables or fruits such as baby corn, various types of berries or try adding canned salmon instead of tuna!

Mun’s note: I am looking for other fitness articles. If you think you can write an excellent post too, please let me know and I will be more than happy to have you here.



Category: Nutrition

If you like this or other articles in this blog, Subscribe to today. It is free.
Scroll down to leave a comment. I really want to know what you think.
3 responses so far ↓
  • daffodils // Mar 17, 2010 at 1:17 PM

    This looks good hassle free and easy to prepare. Also cost saving.

    Very healthy all raw and full of goodness. Protein from the fish and tons of vitamins from the vegetables.

    Make sure it’s covered when stored in the fridge. Thumbs up!

  • Jessica // Mar 28, 2010 at 2:57 PM

    I don’t like capsicums that’s why I replaced it with sweet potatoes instead. Not bad! I wouldn’t need any dressing for it anymore since it has this sweet taste. I get healthy protein and healthy carbs at the same time. Thanks for the recipe.

  • Mike // May 14, 2010 at 3:00 AM

    It might be worth noting that for those of us in North America, a “capsicum” is what the other half of the world calls Bell Peppers. For a minute there, I thought you guys had invented a new vegetable I’d never heard of.

Leave a Comment