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Tuna Ham Egg Sandwich - Clean Delicious, High Protein, Low Fat

2025/10/26 Edited to

... Read moreถ้าใครกำลังหาเมนู “โปรตีนสูง” ที่กินง่ายและพกสะดวก แซนวิชไข่แฮมทูน่าเป็นตัวเลือกที่ทำแล้วเวิร์กมากสำหรับวันเร่งๆ ของเราเอง เพราะได้โปรตีนจากหลายแหล่งในคำเดียว ช่วยให้อิ่มนานและคุมหิวได้ดี (โดยเฉพาะช่วงลดไขมันหรืออยากเพิ่มมวลกล้าม) ทริคที่ช่วย “อัปโปรตีนแต่คุมไขมัน” - เลือกทูน่าในน้ำแร่/น้ำเกลือ แล้วบีบน้ำออกให้แห้งก่อนคลุก จะช่วยลดไขมันและไม่แฉะ - ถ้าอยากให้ไส้เนียนแต่ยังคลีน ใช้กรีกโยเกิร์ต/โยเกิร์ตรสธรรมชาติแทนมายองเนส หรือใช้มายองเนสแบบไลต์นิดเดียวพอ - ไข่: ถ้ากังวลไขมัน ลดจำนวนไข่แดงลงได้ เช่น ใช้ไข่ทั้งฟอง 1 ฟอง + ไข่ขาว 2 ฟอง โปรตีนจะสูงขึ้นด้วย - แฮม/อกไก่แฮม: เลือกแบบไขมันต่ำ โซเดียมไม่สูงมาก จะเหมาะกับสายสุขภาพกว่า - ขนมปัง: โฮลวีต/มัลติเกรนให้ไฟเบอร์ ช่วยอิ่มนานขึ้น แต่ถ้าเน้นแคลต่ำ อาจเลือกแผ่นบางหรือทำเป็น open sandwich ก็ได้ ไอเดียสัดส่วนไส้ให้โปรตีนแน่น (ทำ 1 ชิ้นอิ่มๆ) - ทูน่า 1/2–1 กระป๋อง (แล้วแต่ความหิว) - ไข่ต้ม/ไข่คน 1 ฟอง + ไข่ขาวเพิ่มตามต้องการ - แฮม 1–2 แผ่น คลุกให้เข้ากัน ปรุงเบาๆ ด้วยพริกไทย เกลือนิดเดียว หรือมัสตาร์ดจะหอมและแคลไม่แรง วิธีประกอบให้อร่อยและไม่เละ - ปิ้งขนมปังให้ผิวกรอบก่อน แล้วค่อยทาไส้ จะช่วยกันความชื้น - วางผักกรอบๆ อย่างผักกาดหอม แตงกวา มะเขือเทศ เพิ่มความสดและไฟเบอร์ (แถมทำให้รู้สึกกินได้เยอะขึ้น) - ถ้าต้องพกไปทำงาน ให้ห่อด้วยกระดาษไข/ฟอยล์แน่นๆ แล้วค่อยใส่กล่อง จะไม่แตกเละง่าย แนวทางคำนวณโปรตีนแบบง่ายๆ (ใช้เป็นไกด์) โดยทั่วไป ทูน่า 1 กระป๋อง + ไข่ + แฮม จะได้โปรตีนระดับ “มื้อหลัก” ได้สบาย ถ้าต้องการเพิ่มโปรตีนอีก ให้เพิ่มทูน่าหรือไข่ขาวแทนการเพิ่มซอส จะคุมไขมันได้ดีกว่า ใครอยากปรับให้เข้มข้นขึ้นแต่ยังคลีน ลองเติมหอมใหญ่สับ ผักชีฝรั่ง หรือพริกป่นนิดๆ จะช่วยให้กินเพลินขึ้นมาก และยังได้โปรตีนแบบไม่รู้สึกฝืนด้วย

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A close-up of a high-protein breakfast burrito, cut open to reveal scrambled eggs, salsa, and other fillings inside a tortilla.
An overhead shot displaying all the ingredients for the burrito recipe, including eggs, egg whites, salsa, yellow potatoes, tortillas, bell peppers, reduced-fat cheese, and vegan sausage.
Diced red bell peppers, green bell peppers, and yellow potatoes are shown on a black cutting board, ready for cooking.
Brunch Goals: High Protein, Low Fat Burrito 🌯
Elevate Your Breakfast and Brunch Game with This Protein-Packed Burrito! Getting your protein intake in doesn’t have to be boring or bland. With 40 grams of protein and all the flavor, this burrito will have you satisfied and satiated. Prep a few in advance for a delicious grab n go option!
Nydizzle🌷✨

Nydizzle🌷✨

595 likes

3 HIGH PROTEIN MEALS 💗 (recipes included)
Cooking can feel like a chore but let me tell you, once you get the hang of it your body is going to thank you. One thing that I always push my clients to do is to start cooking for themselves. Nutrition and what you eat is 10x more important than the amount of hours you put in the gym. So focusing
carlyroese

carlyroese

760 likes

A high protein egg salad, garnished with paprika and chives, served on a slice of low-carb bread on a white plate. The image text highlights "High Protein Egg Salad 36g per serving."
High protein egg salad 😋
Shopping: 🛒 - Eggs or Egg whites - low fat cottage cheese (mayo substitute) - Dijon mustard - Paprika + seasoning to taste - Ezekiel or any low carb bread Cooking: 🧑‍🍳 - Boil eggs for 13 minutes or cook egg whites on low - I did 12 tbs but 6-8 tbs is standard. - I added the cottage ch
Kels

Kels

22 likes

Delicious Higher Protein Blueberry Banana Bread🫐🍌
Blueberry Banana Protein Bread (Naturally Sweetened) Ingredients: – 1 cup oats (blended into oat flour) – 1-2 scoops protein powder – 1 ripe banana (mashed) – 1/2 cup egg whites or whole eggs – 1/4 cup Greek yogurt or kefir – 1/4 cup almond milk – 1–2 tsp honey (adjust to taste) – 1/2 ts
Ulrika

Ulrika

319 likes

🍽️ HIGH PROTEIN, LOW CARB & HELLA DELICIOUS
🔥 Pre-Op Friendly Instant Pot Crack Chicken 🔥 This right here? The BEST meal I’ve made on my pre-op diet. Quick, flavorful, creamy, AND Shayla-approved. I’ll be making this long after surgery, no lie 😆 ⸻ 🛒 Ingredients: • 2 large boneless, skinless chicken breasts • 1/2
Britt 🦋

Britt 🦋

19 likes

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