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Tuna Lettuce Wraps

A high-protein, low-calorie lunch with no cooking and no carbs beyond the vegetables — one of the leanest options here, built for a cutting phase or anyone limiting bread and rice.

Fridge life
3 days
Freezer life
Not recommended
Reheating
No reheating needed — eat cold. Keep the lettuce leaves dry and separate so they don't wilt.

Per serving: 260 kcal · 30g protein

Ingredients

  • 3 cans tuna in water, drained
  • 1/4 cup plain Greek yogurt (or light mayo)
  • 1 celery stalk, finely diced
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • 1 head butter or romaine lettuce, leaves separated
  • Optional: diced red onion, capers, or a dash of hot sauce

How to assemble

  1. Mix the drained tuna with Greek yogurt, celery, lemon juice, salt, and pepper.
  2. Portion the tuna mix into 3-4 airtight containers.
  3. Wash and dry the lettuce leaves, then store them separately wrapped in a paper towel to keep them crisp.
  4. At serving time, spoon the tuna mix into the lettuce leaves and roll or fold to eat.

Skipping the bread keeps this both fast to prep and light on calories relative to its protein content, which is exactly the trade-off that matters most on a cutting week. Keeping the lettuce separate from the filling until you eat is the only thing standing between this and a soggy, wilted wrap.

Tips

  • Canned salmon or canned chicken work as drop-in substitutes if you want variety through the week.
  • The paper-towel trick for the lettuce matters more than it seems — wet leaves wilt within a day.
  • Add a handful of avocado right before eating for healthy fats, rather than mixing it in ahead of time (it browns).
  • Pack the tuna mix and lettuce in the same container with a divider if you don't want to carry two containers.

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