50 g tuna in its own juice
1 g kari spice
0,2 g whole black pepper
0,5 g himalayan salt

12 g dijon mustard Dijonská premium hořčice Kand
50 g onion ( standard or red)
45 g pickle
1 hardboiled egg (55 g)
150 g cottage cheese

5 ml lemon juice

2 wholegrain baguette or buns ( 2x80 g)

cherry tomatoes about 100 g ( 5 pcs)

1. Put tuna into the bowl.
2. Add cottage cheese and mix.
3. Add boiled egg, grated pickle (or small cubes) and finely chopped onion. Mix.
4. Add a teaspoon f mustard, salt, pepper, curry and sprinkle of lemon juice if you have it home.
5. Mix everything again and serve on a wholegrain bread, bun, or baguette.
6. Additionally you can add onion cutted on cubes for taste or texture or colour accent
7. You can finally decorate your plate with red onion, tomatoes, parsley, chive...
8. Enjoy 

Put ready SPREAD on whole grain bun or kaiser or baguette.

Add on the plate cherry tomatoes, sprinkle with red onion, chive or parsley and you can enjoy really tasteful breakfast or dinner or snack. 

We guarantee you that after eating this spread full of protein and fat you will not have need for sweets, sugars, bon bons, chocolate or sweet drinks.

When I calculated calory intake it was about 323 kCal in spread and 376,5 kCal in wholegrain buns, altogether 700 kCal. No Glucose peak.Lot of proteins, complex saccharides and a lot of fiber. I felt excellent.

Juicy cherry tomatoes and red onion brought beatiful additional  taste.

You can set your needed calory income as needed by decreasing number of whole grain buns and decreasing amount of eaten spread. Do not forget to put it into your daily meal plan.

I hope this is excellent inspiration for healthy meal plan. More recipes you can find in our MEAL PLAN.