EIWITRIJK RECEPT · FASE 3 · LUNCH

Wholegrain pasta with tuna and cherry tomato

Phase 3 lunch with wholegrain pasta, lean tuna and cherry tomato, balanced carbohydrates.

22 min totaal 2 porties 460 kcal p.p. 34 g protein

Wholegrain pasta with tuna and cherry tomato is the ideal quick lunch for anyone short on time but big on hunger. Snappy cherry tomatoes, punchy capers and fresh basil give this pasta a fresh, Mediterranean twist that tastes good warm or cold.

This lunch fits nicely into Phase 3, when wholegrain carbohydrates return in measured doses. The wholegrain penne delivers fibre-rich, slow carbohydrates, whilst the lean tuna provides a good helping of protein. The capers and basil bring fresh punch without extra calories, whilst the cherry tomatoes add moisture and vitamins. That combination makes it a solid, balanced meal that slots perfectly into a high-protein diet and keeps you going until the next meal.

Lovely with a handful of rocket through the pasta or some grated Parmesan on top. A splash of extra lemon juice or fresh parsley makes the flavour even fresher, and for those who like a kick, a pinch of chilli flakes is a nice finishing touch.

Zo maak je het

  1. Cook the wholemeal pasta until just tender and drain.
  2. Heat the olive oil and briefly fry the garlic.
  3. Add the cherry tomatoes and cook gently for 3 minutes.
  4. Stir through the tuna and capers and warm through.
  5. Toss the pasta through and drizzle with lemon juice.
  6. Scatter over the basil and serve warm or cold.

Bewaren

This pasta is excellent for meal prep and keeps for 2 days in the fridge. Eaten cold straight from the container, it tastes like a refreshing pasta salad, ideal for on the go.

Variatietips

Swap the tuna for smoked salmon or chunks of chicken breast. For a vegetarian version, go for white beans, which are just as protein-rich and filling.

More recipes for you

Toetje
Phase 3
Bar dessert with vanilla mousse 12 min · 340 kcal
Toetje
Phase 3
Waffle dessert with jam and chocolate pudding 8 min · 360 kcal
Chocolate mug cake with Bioteïne protein shake Phase 3
Chocolate mug cake with Bioteïne protein shake 7 min · 320 kcal
Ontbijt
Phase 3
Baked oats with Bioteïne protein shake and oatmeal 30 min · 400 kcal
Lunch
Phase 2
Protein wrap with chicken and smoky bbq 20 min · 400 kcal
Lunch
Phase 2
Protein rice with tuna and vegetables 24 min · 420 kcal

Get things done faster with ready-made solutions

No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

View products