← NUTRITIONDinner
Tuna Pasta Bake
A cheap store-cupboard classic — tinned tuna, pasta and a light cheese sauce, high in protein and easy to batch.
- CALORIES
- 560 kcal
- PROTEIN
- 38 g
- CARBS
- 68 g
- FAT
- 14 g
- →160 g pasta, dry weight
- →2 tins (280 g drained) tuna in spring water
- →300 ml milk
- →1 tbsp flour, 1 tbsp butter
- →60 g grated cheese
- →100 g sweetcorn and peas
- 01Cook the pasta. Make a quick white sauce: melt the butter, stir in the flour, then whisk in the milk until it thickens. Stir in half the cheese.
- 02Fold in the pasta, tuna and vegetables, and season.
- 03Tip into a dish, top with the rest of the cheese, and bake at 200°C for 12–15 minutes until golden.
Macros are per serving (serves two). Use wholemeal pasta for more fibre; a side salad rounds it out.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.