Thanks to its impressive nutritional profile, incorporating tuna into your diet can be a game-changer for weight loss. What to Eat with Tuna for Weight Loss is a crucial question for those looking to enhance their meals while shedding pounds. This article will guide you through the benefits of tuna, how to choose the right type, and creative ways to include it in your daily diet to support your weight loss goals.
By understanding what pairs well with tuna, you can create delicious, nutritious meals that keep you full and satisfied, making achieving and maintaining your weight loss objectives easier.
What to Eat with Tuna for Weight Loss
Combining tuna with various healthy foods can enhance weight loss providing balanced nutrition and keeping you satisfied. Here’s an overview of some great pairings:
Vegetables
Vegetables are low in calories but high in vitamins, minerals, and fiber. Mixing tuna with vegetables like spinach, kale, bell peppers, and cucumbers can create a nutritious, filling meal. The fiber content helps keep you full longer, reducing the urge to snack on unhealthy options.
Whole Grains
Whole grains such as quinoa, brown rice, and whole-wheat pasta add fiber and essential nutrients to your diet. Combining tuna with these grains can create hearty meals that sustain energy levels throughout the day. Try a tuna and quinoa salad or a tuna and brown rice bowl for a satisfying lunch or dinner.
Legumes
Legumes, including chickpeas, black beans, and lentils, are excellent sources of protein and fiber. Pairing tuna with legumes can increase the protein content of your meal, supporting muscle maintenance and weight loss. A tuna and chickpea salad or a tuna and black bean wrap can be delicious and nutritious options.
Healthy Fats
Avocado, olive oil, and nuts can make your tuna meals more satisfying and nutritious. Healthy fats are essential for overall health and can help you feel fuller. Try a tuna and avocado salad or a drizzle of olive oil over your tuna dish for added flavor and health benefits.
Fruits
While it might seem unconventional, pairing tuna with certain fruits can add a refreshing twist to your meals. Fruits like apples, berries, and citrus can provide flavor and additional nutrients. A tuna apple salad or a citrus tuna bowl can be unique and tasty options.
By combining tuna with these healthy foods, you can create a variety of meals that are not only delicious but also support your weight loss goals. These combinations balance protein, fiber, healthy fats, and essential nutrients, making it easier to stay on track with your diet while enjoying your meals.
How to Eat Tuna as a Snack
Tuna is a versatile and convenient option for healthy snacks. Research supports the benefits of high-protein snacks like tuna in a weight-loss diet. A study published in the American Journal of Clinical Nutrition found that high-protein diets can increase satiety, reduce overall calorie intake, and enhance weight loss.
Additionally, the omega-3 fatty acids in tuna have been shown to support metabolic health and may aid in weight loss by improving fat metabolism. Here are some quick and easy ideas for incorporating tuna into your snack routine:
Tuna and Whole-Grain Crackers
One of the simplest ways to enjoy tuna as a snack is by pairing it with whole-grain crackers. This combination balance of protein, fiber, and complex carbohydrates, helps to keep you full and energized between meals. Opt for crackers with minimal added sugars and high fiber content for the best nutritional benefits.
Stuffed Avocado with Tuna
For a nutrient-dense snack, try stuffing a halved avocado with tuna. Avocado is rich in healthy fats, vitamins, and minerals, while tuna adds protein and omega-3 fatty acids. This combination not only tastes delicious but also keeps you satisfied longer. Sprinkle some lemon juice, salt, and pepper for added flavor.
Tuna Salad Lettuce Wraps
Lettuce wraps are a low-carb, refreshing way to enjoy tuna. Mix canned tuna with Greek yogurt or a light mayo alternative, then wrap it in large lettuce leaves. Add diced veggies like cucumbers, tomatoes, and bell peppers for extra crunch and nutrients. This light yet filling snack makes it perfect for midday hunger pangs.
Tuna and Veggie Sticks
Pairing tuna with raw vegetable sticks can create a crunchy, satisfying snack. Carrots, celery, and bell peppers are great to dip into a simple tuna salad. In addition to the protein from the tuna, this low-calorie snack is packed with vitamins, minerals, fiber, and other nutrients.
Tuna and Hard-Boiled Eggs
For a protein-packed snack, try combining tuna with hard-boiled eggs. This combination is excellent for keeping you full and providing sustained energy. You can make a simple tuna and egg salad or enjoy them separately with a seasoning.
By incorporating these easy and nutritious tuna snacks into your daily routine, you can effectively manage hunger and support your weight loss goals.
How to Make Tuna Salad for Weight Loss
Tuna salad is a classic, versatile dish that can be tailored to support your weight loss goals. Research has shown that high-protein meals, like those containing tuna, can enhance weight loss by increasing feelings of fullness and boosting metabolism. A study published in the American Journal of Clinical Nutrition found that participants who increased their protein intake experienced greater weight loss and fat reduction than those on lower-protein diets.
Additionally, incorporating a variety of vegetables provides essential nutrients that support overall health and weight management. A 2004 study found that increasing vegetable and fruit intake leads to a sustained reduction in energy intake, supporting weight loss efforts.
Here’s a detailed guide on how to make a healthy, low-calorie tuna salad:
Recipe: Classic Healthy Tuna Salad
Ingredients:
1 can of tuna (packed in water), drained
1/4 cup Greek yogurt
1 stalk celery, finely chopped
1/4 cup red bell pepper, finely chopped
1/4 cup cucumber, finely chopped
2 tablespoons red onion, finely chopped
1 tablespoon fresh lemon juice
1 tablespoon fresh dill, chopped (optional)
Salt and pepper to taste
- Choose tuna packed in water instead of oil to reduce calorie intake.
- Include a variety of vegetables like celery, bell peppers, cucumbers, and red onions for added crunch and nutrients.
- Use Greek yogurt or a light vinaigrette instead of mayonnaise to reduce calories and unhealthy fats.
- Add herbs and spices like dill, parsley, black pepper, and lemon juice to enhance flavor without adding extra calories.
Instructions:
- Combine the drained tuna, Greek yogurt, celery, bell pepper, cucumber, and red onion.
- Add the lemon juice, dill, salt, and pepper. Mix well until all ingredients are evenly combined.
- Serve the tuna salad on a bed of mixed greens, in a whole-grain pita, or as a topping for whole-grain crackers.
Variations to Try
- Replace the Greek yogurt with mashed avocado for a creamy, nutrient-dense alternative.
- Add chopped tomatoes, cucumbers, olives, and feta cheese, and dress with a light olive oil and lemon vinaigrette.
- Mix in shredded carrots, cabbage, and edamame, and dress with a low-sodium soy sauce and sesame oil dressing.
Nutritional Benefits
Including a variety of fresh vegetables and using a healthy dressing significantly boosts the nutritional profile of your tuna salad. Greek yogurt adds protein and probiotics, while vegetables contribute fiber, vitamins, and minerals. These elements work together to keep you full and satisfied, aiding in weight loss by preventing overeating and promoting a balanced diet.
By preparing and enjoying these healthy tuna salad variations, you can create delicious, satisfying meals that align with your weight loss goals.
Is Eating Tuna Every Day Good?
Incorporating tuna into your diet daily can offer numerous health benefits, but consider both the advantages and potential risks to ensure it aligns with your weight loss and overall health goals.
A study published in the American Journal of Clinical Nutrition highlighted the benefits of including fish, such as tuna, in a balanced diet for its high protein and omega-3 content, which supports weight management and cardiovascular health. However, the U.S. Environmental Protection Agency (EPA) provides guidelines to limit the consumption of high-mercury fish to reduce potential health risks associated with mercury exposure.
Here’s a comprehensive look at eating tuna every day:
Benefits of Daily Tuna Consumption
- Tuna is an excellent source of high-quality protein, crucial for muscle maintenance, repair, and overall bodily functions. Protein also helps increase satiety, which can support weight loss by reducing overall calorie intake.
- Tuna is rich in omega-3 fatty acids, which have been shown to support heart health, reduce inflammation, and potentially aid in weight management.
- Tuna, particularly when packed in water, is relatively low in calories, making it a good choice for those looking to manage their weight.
Potential Risks and Considerations
- Tuna, especially larger species like albacore and bluefin, can contain higher levels of mercury. Consuming tuna in excessive amounts may lead to mercury accumulation in the body, which can have adverse health effects. To mitigate this risk, it is recommended to limit intake to about 2-3 servings per week, as advised by health authorities like the U.S. Food and Drug Administration (FDA).
- Relying too heavily on tuna may lead to a lack of variety in your diet, potentially resulting in nutrient imbalances. It’s important to include a wide range of foods to ensure you get all the necessary vitamins and minerals.
By enjoying tuna as part of a varied diet and being mindful of its mercury content, you can safely incorporate it into your daily meals while benefiting from its nutritional advantages.
How Much Weight Can You Lose on a Tuna Diet?
The amount of weight you can lose on a tuna diet varies greatly depending on factors, like your starting weight, activity level, and overall diet. The tuna diet is often promoted as a short-term, rapid weight-loss plan.
Many people report losing a significant amount of weight quickly when starting a tuna diet, primarily due to the low-calorie and high-protein nature of the diet. This can lead to rapid water loss and a reduction in calorie intake. On a restrictive diet like the tuna diet, some individuals may lose 3-5 pounds in the first week. However, it’s important to note that this initial weight loss is often a combination of water and fat loss.
Practical Tips
- A tuna diet may lack essential nutrients such as fiber, vitamins, and minerals. It’s important to supplement your diet with other healthy foods to ensure the presence of important nutrients.
- Add lean proteins such as chicken, beans, legumes, plenty of vegetables, and whole grains, to create a more balanced diet.
- Before starting any restrictive diet, it is wise to consult with a health care provider or registered dietitian to ensure safety and to develop a sustainable weight loss plan.
Can I Lose Belly Fat Eating Tuna?
Losing belly fat can be a challenging aspect of weight loss, but incorporating tuna into your diet may help you achieve this goal. A study published in the American Journal of Clinical Nutrition found that individuals who increased their protein intake lost more weight and had greater reductions in abdominal fat than those who consumed lower-protein diets.
Here’s how tuna can play a role in reducing belly fat and supporting overall weight loss:
- Tuna is a high-protein food, which can help you feel fuller for longer. Protein increases the production of hormones that signal fullness and reduces the levels of hormones that stimulate hunger. This can help you eat fewer calories to lose belly fat.
- Protein-rich foods like tuna require more energy for digestion, which can temporarily boost your metabolism. This effect, known as the thermic effect of food (TEF), means that your body burns more calories processing protein than fats and carbohydrates.
- Tuna, especially when packed in water, is low in calories. Including low-calorie foods like tuna in your diet can help create a calorie deficit, necessary for weight loss, including belly fat loss.
- Tuna contains omega-3 fatty acids, which have been shown to have numerous health benefits, including the potential to reduce inflammation and improve fat metabolism. While tuna is relatively low in fat, the fats it does contain are primarily healthy omega-3s.
- Tuna contains essential nutrients, including vitamins B12 and D, selenium, and iodine. These nutrients support overall health and can help ensure that your body functions optimally as you work towards losing weight.
- A diet high in protein can help reduce cravings and late-night snacking. You are less likely to seek unhealthy meals that cause belly fat if you are satisfied and full throughout the day.
By incorporating tuna into a balanced, calorie-controlled diet and maintaining an active lifestyle, you can support your efforts to lose belly fat and achieve your weight loss goals.
Which Time is Best to Eat Tuna?
Eating tuna can be beneficial at various times of the day, depending on your nutritional needs and lifestyle. A study published in the American Journal of Clinical Nutrition found that evenly distributing protein intake across meals improved muscle protein synthesis compared to skewing protein intake toward one meal.
Here’s a breakdown of the best times to eat tuna and how it can support your weight loss and overall health goals:
Breakfast
Incorporating tuna into your breakfast can provide a high-protein start to your day, which helps keep you full and satisfied. A protein-rich breakfast can reduce cravings and help control calorie intake throughout the day.
Try tuna and avocado toast on whole-grain bread or a tuna omelet with spinach and tomatoes.
Lunch
Eating tuna for lunch can provide sustained energy, helping you stay focused and productive during the afternoon. The combination of protein and healthy fats in tuna can stabilize your energy levels. A tuna salad with mixed greens, cucumbers, cherry tomatoes, a light vinaigrette, or a tuna wrap with whole-grain tortilla and fresh vegetables are good options.
Afternoon Snack
Tuna can be a nutritious and filling afternoon snack, helping to curb hunger between meals. It’s an ideal replacement for processed snacks, rich in unhealthy fats, and sugar. Try tuna salad with a dollop of Greek yogurt or a few whole-grain crackers topped with tuna.
Also read: Best Low-carb Snacks for Weight Loss.
Dinner
For dinner, tuna is a great source of lean protein that can help muscle repair and recovery during the night. If you exercise regularly, including a high-quality protein source in your evening meal can help maintain your muscles.
Try grilled tuna steak with a side of steamed vegetables and quinoa, or a tuna and vegetable stir-fry.
Post-Workout
Consuming tuna after a workout can help with muscle recovery and growth due to its high protein content. Protein helps repair muscle fibers that are broken down during exercise. A post-workout tuna salad or a tuna wrap can be quick and convenient options.
By incorporating tuna into your meals, you can enhance its benefits for weight loss, energy levels, and overall health.
Can I Eat Tuna on an Empty Stomach?
Yes, you can eat tuna on an empty stomach. Eating tuna as the first meal of the day or after fasting can be beneficial for several reasons. Starting your day with a protein-rich meal can reduce hunger and prevent overeating later.
Tuna contains omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. When you eat these beneficial fats on an empty stomach, your body will absorb them more effectively.
Tuna is generally easy to digest, making it suitable for an empty stomach. Its lean protein content can be gentler on the digestive system compared to heavy, fatty foods.
If you practice intermittent fasting, breaking your fast with tuna can provide a nutrient-dense meal that replenishes your body without overwhelming your digestive system. Pair it with a small serving of vegetables or whole grains for a balanced meal.
Can I Eat Tuna Straight from the Cane?
Yes, you can eat tuna straight from the can. Canned tuna is fully cooked during the canning process, making it safe to eat directly from the can without any additional preparation. Canned tuna is incredibly convenient, requiring no cooking or preparation. It’s ideal for quick meals or snacks, especially for busy individuals.
You can eat canned tuna or add it to sandwiches, wraps, or pasta dishes. Its versatility makes it a great pantry staple. Especially when packed in water, canned tuna is low in calories, making it a great option for weight loss.
Here are some considerations to keep in mind when eating canned tuna:
- Look for tuna packed in water rather than oil to lower the calorie intake. Water-packed tuna retains its natural flavor without the added calories from oil. Additionally, if you are limiting your salt intake choose tuna with low sodium.
- Be mindful of the type of tuna you are consuming. Light tuna generally has lower mercury levels compared to albacore or white tuna. Following guidelines from health authorities like the FDA can help you manage your mercury intake safely.
- If you find plain tuna bland, consider adding a squeeze of lemon, a dash of your favorite seasoning, or mixing it with a small amount of mustard or light mayo for extra flavor without adding many calories.
By eating canned tuna straight from the can, you can enjoy a nutritious, quick, and versatile food that supports your health and weight loss goals, as long as you stay mindful of mercury levels and sodium content.
What Are the Side Effects of Eating a lot of Tuna?
While tuna is a nutritious and versatile food, consuming it in excess can lead to several potential side effects, primarily due to its mercury content and nutritional imbalances. The research underscores the importance of moderating tuna intake to avoid mercury-related health risks.
A study published in Environmental Research in 2013 emphasized the need for public awareness about mercury exposure through fish consumption and recommended guidelines for safe fish intake. Another study in Neurotoxicology in 2016 detailed the neurotoxic effects of chronic mercury exposure, particularly highlighting the risks for vulnerable populations like pregnant women and children.
Here are the key concerns associated with eating a lot of tuna:
- Tuna, especially larger species like albacore and bluefin, can accumulate high levels of mercury. Mercury is a heavy metal that can toxic affect the nervous system and other organs.
- High mercury intake can cause symptoms such as memory problems, tremors, vision difficulties, and numbness in extremities. Long-term exposure can lead to more severe neurological issues.
- Pregnant women, nursing mothers, and young children are particularly vulnerable to the effects of mercury. High mercury levels can harm fetal development and affect brain and nervous system development.
- Relying too heavily on tuna can lead to an imbalanced diet, lacking the essential nutrients of other food groups. Although tuna is abundant in protein, it lacks nutrients like fiber, carbs, vitamins, and minerals for a balanced diet.
- Tuna does not contain fiber, which is crucial for digestive health. A diet overly reliant on tuna can lead to digestive issues such as constipation. Some individuals may have allergic reactions to fish, including tuna. Symptoms can range from mild (rashes, itching) to severe (anaphylaxis). It’s essential to avoid tuna if you have a known fish allergy.
Safe Consumption Guidelines
To enjoy the benefits of tuna without the associated risks, it’s important to follow safe consumption guidelines:
- Include a variety of protein sources in your diet, such as chicken, beans, legumes, and other types of fish, to ensure balanced nutrition.
- The FDA recommends that adults consume no more than 2-3 servings (about 8-12 ounces) of low-mercury fish like light tuna per week. For albacore tuna, limit intake to one serving (about 4 ounces) per week.
- Be aware of the mercury levels in different types of tuna. Light tuna generally has lower mercury levels compared to albacore and bluefin tuna.
By consuming tuna in moderation and diversifying your protein sources, you can enjoy its health benefits while minimizing the risks associated with excessive consumption.
What Kind of Tuna is Best for Weight Loss?
The type of tuna you choose for weight loss can greatly impact its nutritional value and general health advantages.
Here are the key considerations to help you pick the best tuna for your weight loss goals:
Light Tuna vs. Albacore Tuna
Light Tuna: Light tuna, often sourced from smaller fish like skipjack, is generally lower in mercury than albacore tuna. It is a great option for regular consumption as it provides protein while minimizing mercury exposure.
Albacore Tuna: Also known as white tuna, albacore has a milder flavor and a firmer texture. While it’s also a healthy choice, it tends to have higher mercury levels than light tuna, so it should be consumed in moderation.
Canned in Water vs. Canned in Oil
Tuna packed in water is lower in calories and fat, making it an ideal choice for weight loss. It retains the fish flavor and can be easily incorporated into various low-calorie recipes.
While tuna in oil can be tastier and richer, it also contains more calories and fat. If you choose this option, drain the oil thoroughly to reduce calorie intake.
Best Types of Tuna for Weight Loss
Skipjack Tuna (Light Tuna): Lower in mercury and calories, making it a safer and more sustainable choice for regular consumption.
Yellowfin Tuna: Offers a good balance of flavor, texture, and nutritional benefits with moderate mercury levels. It’s a great option for varied recipes and occasional meals.
You can effectively support your weight loss goals by choosing the right type of tuna and incorporating it into a balanced diet while enjoying delicious and nutritious food.
Are Tuna Packets Safe and Healthy?
Tuna packets, also known as tuna pouches, have become increasingly popular as a convenient, ready-to-eat option for incorporating tuna into your diet.
- Tuna packets are typically vacuum-sealed, which helps preserve the freshness of the fish without the need for added preservatives. The packaging is designed to keep the tuna safe from contamination and spoilage.
- Tuna packets have a long shelf life, similar to canned tuna, but they do not require refrigeration until opened. This makes them a convenient and safe option for on-the-go meals and snacks.
- As with any tuna product, it’s important to consider mercury levels. Light tuna packets generally have lower mercury levels compared to albacore tuna packets. Checking the label and choosing light tuna can help minimize mercury exposure.
- Some tuna packets may contain added salt, oil, or flavorings. It’s important to read the nutrition label to check for sodium content and choose packets with minimal additives to maximize health benefits and reduce mercury intake.
- Many tuna packets come in flavors, like lemon pepper, herb, garlic, or sweet and spicy. These can add variety to your diet, but be mindful of added sugars or unhealthy fats.
Can I Eat Tuna with Certain Health Issues?
While tuna can be a nutritious part of many diets, women with certain health issues should be cautious or avoid consuming it. A study published in Environmental Health Perspectives in 2013 highlighted the risks of mercury in seafood. Another study in Kidney International in 2017 discussed the dietary restrictions required for managing kidney disease.
Here’s a closer look at the potential risks and considerations:
Kidney Disease
Tuna, especially canned varieties, can be high in sodium and phosphorus. High sodium intake can exacerbate hypertension and fluid retention in individuals with kidney disease, while excessive phosphorus can lead to further complications.
Heart Disease
Although tuna is rich in omega-3 fatty acids, and beneficial for heart health, the sodium content in canned or processed tuna can be problematic for women with high blood pressure or heart disease. Too much sodium can raise blood pressure and increase the risk of heart problems.
Allergies and Sensitivities
Women with fish allergies should avoid tuna to prevent allergic reactions, ranging from mild to severe anaphylaxis.
Some women may be sensitive to histamines found in canned fish, including tuna, which can cause symptoms like headaches, rashes, and digestive issues.
Pregnancy
Due to the potential for mercury exposure, pregnant women should limit their tuna intake. It’s advisable to avoid albacore tuna and consume light tuna in moderation. Consulting with a healthcare provider for personalized guidelines is recommended.
Diabetes
Some flavored tuna packets may contain added sugar, affecting blood sugar levels. Women with diabetes should be careful about these products and choose plain tuna packed in water.
While tuna offers many health benefits, women with specific health issues should be cautious or avoid it altogether to prevent potential complications. Always seek personalized advice from a healthcare professional to make the best dietary choices for your health.
Emotional Eating and Tuna
Emotional eating is a common challenge for many women, especially when dealing with stress, anxiety, or boredom. While reaching for comfort foods can provide temporary relief, it often leads to unhealthy eating patterns and weight gain. A review in Nutrients in 2019 highlighted the role of protein in promoting satiety and reducing food intake, which can be beneficial for managing emotional eating.
- Practice mindful eating by paying attention to your hunger cues and eating slowly. This can help you recognize true hunger versus eating out of emotion.
- Replace high-calorie comfort foods with healthy alternatives like tuna. Experiment with different recipes to find options you enjoy.
- Regular physical activity can help manage stress and improve your mood, reducing the likelihood of emotional eating.
- If emotional eating is a significant issue, consider seeking support from a healthcare provider, therapist, or support group.
By incorporating tuna into your diet, you can create a healthy and satisfying alternative to traditional comfort foods, helping to manage emotional eating and support your weight loss goals.
Conclusion
Incorporating tuna into your diet can be a highly effective strategy for weight loss, offering numerous health benefits. Understanding what to eat with tuna for weight loss, and how to integrate it into snacks, salads, and meals, can help you achieve your health goals while enjoying delicious and nutritious food.
Ultimately, making tuna a part of your weight loss journey can help you achieve your goals while providing essential nutrients to keep you healthy and satisfied. Remember to approach your diet with mindfulness, moderation, and a focus on overall well-being to ensure lasting success.
FAQs
How Much Tuna is Safe Per Week?
Consuming 2-3 servings of low-mercury fish, such as light canned tuna, per week is considered safe and beneficial for most people.
What Foods Go Well with Tuna?
Tuna pairs well with vegetables, whole grains, legumes, healthy fats, and fruits. You can make many delicious, filling meals that complement your weight loss efforts and offer vital nutrients for general health by combining tuna with these other foods.
Will I Lose Weight if I Only Eat Tuna?
Eating only tuna can result in an insufficient calorie intake, which can slow your metabolism, cause fatigue, and negatively impact your overall well-being. Include protein sources such as chicken, legumes, tofu, and eggs to ensure a well-rounded intake.
Can children eat tuna?
Yes, children can eat tuna but choose types with lower mercury content, such as light tuna. The FDA recommends limiting their consumption to 2-3 servings per week, depending on their age and size.
How can I reduce the sodium content in canned tuna?
Choose tuna packed in water without added salt to reduce the sodium content. You can also rinse canned tuna under cold water before using it to remove some of the sodium.
What are the environmental concerns related to eating tuna?
Overfishing and bycatch are significant environmental concerns associated with tuna fishing. Opt for brands that use sustainable fishing practices, such as pole-and-line or troll-caught methods. Look for certifications from organizations like the Marine Stewardship Council (MSC).
Can I eat raw tuna?
Yes, raw tuna, such as in sushi or sashimi, can be eaten if it is of high quality and properly handled to avoid the risk of foodborne illness. Make sure to purchase raw tuna from reputable sources.
How can I ensure my tuna is fresh?
Fresh tuna should have a clean, ocean-like smell and a firm texture. If buying fresh, inspect the color (it should be bright and consistent) and avoid any pieces with a strong, fishy odor or slimy texture.
Can tuna help with muscle building?
Yes, the high protein content in tuna makes it an excellent food for muscle building. Protein is essential for muscle repair and growth, making tuna a valuable addition to a fitness-focused diet.
Are there any alternatives to tuna for similar nutritional benefits?
If you need to avoid tuna due to mercury concerns or allergies, consider other fish like salmon, sardines, or mackerel, which also offer high protein and omega-3 fatty acids. Plant-based options like chickpeas and lentils can provide similar nutritional benefits as well.