{"id":18906,"date":"2025-09-30T06:00:00","date_gmt":"2025-09-30T04:00:00","guid":{"rendered":"https:\/\/trustnocarb.com\/?p=18906"},"modified":"2025-10-26T17:52:21","modified_gmt":"2025-10-26T16:52:21","slug":"broccoli-tuna-pasta-high-protein-meal-prep-46g-protein","status":"publish","type":"post","link":"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/","title":{"rendered":"Broccoli &amp; Tuna Pasta | High Protein Meal Prep | 46g PROTEIN"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Navigate to where you want to go:<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d4f49910700\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d4f49910700\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Ingredients\" >Ingredients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Tools_Needed\" >Tools Needed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Procedure\" >Procedure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Calories_and_Macros_of_the_Broccoli_Tuna_Pasta\" >Calories and Macros of the Broccoli &amp; Tuna Pasta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Make_it_Keto\" >Make it Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Storing_tips\" >Storing tips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/#Suggested_Products\" >Suggested Products<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"767\" height=\"1024\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1-767x1024.jpeg\" alt=\"Broccoli &amp; Tuna Pasta\" class=\"wp-image-18908\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1-767x1024.jpeg 767w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1-225x300.jpeg 225w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1-768x1025.jpeg 768w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1-700x934.jpeg 700w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1-160x214.jpeg 160w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7861-1.jpeg 899w\" sizes=\"(max-width: 767px) 100vw, 767px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p><em>Broccoli &amp; Tuna Pasta: easy and light high protein meal<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ingredients\"><\/span>Ingredients<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For 4 portions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>240 g pasta, I used <a href=\"https:\/\/www.ah.nl\/producten\/product\/wi450222\/de-cecco-orecchiette\" target=\"_blank\" rel=\"noreferrer noopener\">De Cecco orecchiette<\/a><\/li>\n\n\n\n<li>4 cans tuna in water (drained)<\/li>\n\n\n\n<li>800 g broccoli, steamed<\/li>\n\n\n\n<li>2 tbsp extra virgin olive oil<\/li>\n\n\n\n<li>Salt (for boiling the pasta)<\/li>\n\n\n\n<li>Optional final touch: low fat pesto and\/or <a href=\"https:\/\/eatlean.de\/?rfsn=7496057.2ffb0f\" target=\"_blank\" rel=\"noreferrer noopener\">protein grated Cheese<\/a>&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tools_Needed\"><\/span>Tools Needed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 pot (for pasta)<\/li>\n\n\n\n<li>Cutting board <\/li>\n\n\n\n<li>1 bowl, to combine all the ingredients<\/li>\n\n\n\n<li>4 Meal Prep Boxes, I use\u00a0<a href=\"https:\/\/amzn.to\/4fagq3k\" target=\"_blank\" rel=\"noreferrer noopener\">these<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Procedure\"><\/span>Procedure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cook the pasta<\/strong> according to the package instructions. Add salt to the boiling water as desired.<\/li>\n\n\n\n<li><strong>Steam the broccoli.<\/strong> My favorite method is using the microwave \u2014 it only takes about 6 minutes.<\/li>\n\n\n\n<li><strong>Finely chop<\/strong> the steamed broccoli and place it in a large bowl.<\/li>\n\n\n\n<li><strong>Drain the tuna<\/strong> and add it to the bowl with the broccoli.<\/li>\n\n\n\n<li><strong>Drain the pasta<\/strong> once it\u2019s cooked, then add it to the bowl.<\/li>\n\n\n\n<li><strong>Drizzle with olive oil<\/strong> and mix everything together until well combined.<\/li>\n\n\n\n<li><strong>Divide<\/strong> the mixture evenly into your meal prep containers.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"680\" height=\"1024\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860-680x1024.jpeg\" alt=\"Broccoli &amp; Tuna Pasta\" class=\"wp-image-18910\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860-680x1024.jpeg 680w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860-199x300.jpeg 199w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860-768x1156.jpeg 768w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860-700x1054.jpeg 700w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860-160x241.jpeg 160w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2025\/08\/IMG_7860.jpeg 797w\" sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Calories_and_Macros_of_the_Broccoli_Tuna_Pasta\"><\/span>Calories and Macros of the Broccoli &amp; Tuna Pasta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Calories and Macros (per serving):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calories<\/strong>: 440<\/li>\n\n\n\n<li><strong>Carbs<\/strong>: 49 g (36%)<\/li>\n\n\n\n<li><strong>Fat<\/strong>: 4.4 g (22%)<\/li>\n\n\n\n<li><strong>Protein<\/strong>: 46 g (42%)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Make_it_Keto\"><\/span>Make it Keto<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To make it keto, you just need to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Switch the pasta with a keto-friendly pasta<\/li>\n<\/ul>\n\n\n\n<p>Read also:<br><a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/04\/23\/keto-pasta-in-the-netherlands-low-carb-alternatives\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keto pasta in the Netherlands<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Storing_tips\"><\/span>Storing tips<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Store for up to 4 days in the fridge, preferably in an airtight container. Add pesto and\/or grated cheese.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Suggested_Products\"><\/span>Suggested Products<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I used De Cecco, but if you use a protein pasta, you will have more proteins!!!!<\/p>\n\n\n\n<p>PROTEIN PASTA: <a href=\"https:\/\/ah.nl\/producten\/product\/wi437645\/ah-rode-linzen-penne\" target=\"_blank\" rel=\"noreferrer noopener\">AH Red Lentil Pasta<\/a> &#8211; <br>PROTEIN PASTA: <a href=\"https:\/\/trustnocarb.com\/index.php\/2025\/03\/30\/dalla-costa-protein-pasta-penne-fusilli-review\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dalla Costa Protein pasta<\/a><\/p>\n\n\n\n<p><br>HIGH PROTEIN TUNA:<a href=\"https:\/\/www.ah.nl\/producten\/product\/wi580685\/john-west-protein-tonijnmoot-water\" target=\"_blank\" rel=\"noreferrer noopener\"> John West Tonijn Moot<\/a><\/p>\n\n\n\n<p><br><a href=\"https:\/\/eatlean.de\/?rfsn=7496057.2ffb0f\" target=\"_blank\" rel=\"noreferrer noopener\">Eatlean grated Cheese<\/a>&nbsp;| code: TRUSTNOCARB<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Read also:<\/p>\n\n\n\n<p><a href=\"https:\/\/trustnocarb.com\/index.php\/2024\/11\/03\/creamy-chicken-pesto-pasta-high-protein-meal-prep\/\" target=\"_blank\" rel=\"noreferrer noopener\">Creamy Chicken Pesto Pasta | High Protein Meal Prep | 43g PROTEIN<\/a><br><a href=\"https:\/\/trustnocarb.com\/index.php\/2025\/02\/15\/creamy-cajun-chicken-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\">Creamy Cajun Chicken Pasta | High-Protein Meal Prep | 32g PROTEIN<\/a><br><a href=\"https:\/\/trustnocarb.com\/index.php\/2024\/12\/16\/lean-chicken-lasagna-high-protein-meal-prep\/\" target=\"_blank\" rel=\"noreferrer noopener\">Lean Chicken Lasagna | High Protein | Meal Prep | 46g PROTEIN<\/a><br><a href=\"https:\/\/trustnocarb.com\/index.php\/2025\/04\/08\/high-protein-carbonara-ricetta-fit\/\" target=\"_blank\" rel=\"noreferrer noopener\">High Protein Carbonara | Fit Recipe | 48g PROTEIN<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center\">Enjoy your Broccoli &amp; Tuna Pasta<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img decoding=\"async\" width=\"500\" height=\"667\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg\" alt=\"\" class=\"wp-image-16573\" style=\"width:308px;height:auto\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg 500w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-225x300.jpeg 225w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-160x213.jpeg 160w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-center\">Hi, I\u2019m Simona! After experiencing the restrictions of keto, I\u2019m now enjoying a balanced diet that brings freedom and happiness to my eating habits.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">You find me on <a href=\"https:\/\/www.instagram.com\/justsimonaz\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>, <a href=\"https:\/\/nl.pinterest.com\/trustnocarb\/_created\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a>, and sometimes on <a href=\"https:\/\/www.facebook.com\/Trust-No-Carb-104584455040607\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a>.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">I also write a lot of keto recipes on my Italian blog <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" data-type=\"URL\" data-id=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" target=\"_blank\">keto-with-simona<\/a>.<br><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">Check also:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" data-type=\"link\" data-id=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Discount Codes<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center\">\u201c<em>This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/trustnocarb.com\/index.php\/affiliate-disclosure\/\" target=\"_blank\">here<\/a>.<\/em>\u201c<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is so delicious!<\/p>\n","protected":false},"author":1,"featured_media":18914,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[179],"tags":[],"class_list":["post-18906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fit-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Broccoli &amp; Tuna Pasta | High Protein Meal Prep | 46g PROTEIN - Trust No Carb<\/title>\n<meta name=\"description\" content=\"Broccoli &amp; Tuna Pasta fit high protein recipe: fresh, healthy and delicious. 46 grams of protein for portion!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trustnocarb.com\/index.php\/2025\/09\/30\/broccoli-tuna-pasta-high-protein-meal-prep-46g-protein\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Broccoli &amp; 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