Tuna Sandwich

Tuna sandwiches are tasty, easy and filling breakfast choices. While many would think that canned food is not the healthiest of choices, a good can of quality tuna makes a world of difference. The best part is they are also affordable and good for you as it has high protein and omega-3 fatty acids. From the popular Ayam Brand website, it mentions that a single can provides you with 44g of high quality lean protein for only 200 calories and also contains selenium, niacin, vitamin B6 and B12.

Make tuna sandwiches with vegetables too for added fiber. Although they’re really easy to make, I just had to include this in as I eat them almost every other week.

Buy them off-the-shelf in cans either drenched in water or sunflower oil. I prefer to buy them plain without any other condiments such as curry or mayo so that I can dress them up myself. I always turn to the cupboard and grab tuna if I run out of peanut butter or ham for my bread. What they say is true, tuna is the chicken of the sea! Jessica Simpson made this ‘tagline’ more popular when she was confused over the ‘Chicken of the Sea’ brand stamped on the tuna can!


Half a can of 150g tuna (You may take a whole can if your appetite is big!)
1 tablespoon of mayonnaise
1 teaspoon of mustard (optional for that extra kick)
1 small chopped onion (If you’re too lazy to brush your teeth, you can skip this)
2 slices of bread
1 slice of cheese
3-4 tomato slices


1. Take your can of tuna and open it, remember to drain the water or oil as well. You don’t want soggy sandwiches.
2. Mix the mayonnaise, mustard, onions and tuna in a bowl
3. Toast two slices of bread
4. Add the cheese, tomato slices, lettuce on top of the bread
5. Spoon over the yummy tuna mixture and top it with the other slice of bread!

Serves 1

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