How to Make PFL Tuna Fresca | High Protein, Low Carb Lunch & Dinner

When you’re in the mood for light, nutritious, and delicious, Tuna Fresca with its delicious array of vegetables and seasonings is just what you should eat for Lunch or Dinner! The best part of this recipe is that it’s under 300 calories, high in protein, and super quick to make in only 5 minutes!

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  • 4 oz. tuna (packed in water)*
  • 1/4-1/2 bell pepper (your choice in color)
  • 1/4 med. cucumber
  • 1/2 heirloom tomato
  • 12 raw almonds
  • 2 Tbsp. salsa
  • 1 tsp. taco seasoning
  • 1 tsp. honey mustard**

* I do not recommend eating Tuna more than 2-3x/week due to the higher mercury content. Pregnant and breastfeeding women should avoid tuna except for rare occasions.
** Check the label so as to avoid High Fructose Corn Syrup


  1. Wash and dice the pepper, cucumber, and tomato.
  2. Drain the tuna, then mix into the veggies in a bowl.
  3. Add the almonds to the bowl.
  4. Add the salsa, honey mustard, and taco seasoning. Mix well and eat with a spoon.

Make it a Power Foods Lifestyle Meal

This is a complete PVF (protein-veggie-fat) meal in the Power Foods Lifestyle. If you are doing PFL Keto, you can subtract the fiber for a net carb amount of only 13 grams. Otherwise, remember this PFL tracking reminder:

By doing 5-6 smaller PFL meals daily and mentally tracking without using a Macro-counting app, 5-6 PVF meals with the right amount of veggies will land you somewhere in the ballpark of 60-70 grams of carbohydrates daily. That is why when doing PFL Keto, you will need to strategically cut back on portions and types of veggies used to get net carbs under 25-30 grams per day.

Eating 1 PVC meal with approximately 20-30 more grams of carbohydrates than a PVF meal, your total daily intake of (5) PVF and (1) PVC would land you around 100 grams of carbohydrates per day. This is a ‘floating carb’ strategy that works well for many people–they eat the PVC meal at the time of day that either helps them with energy pre- or post-workout, OR at the time of day they most psychologically want carbs.

Try experimenting with different types of lean protein for this meal like ground turkey breast, shredded chicken, and lean ground beef. You might also enjoy exchanging 2 Tbsp. sunflower or pumpkin seeds for the almonds.

Food Composition

Protein: 30 grams
Carbohydrates: 19 grams (from veggies!–yes this is still a PVF meal)
Fats: 8.5 grams
Calories: 295
Recipe Yield: 1 serving