High-Protein GLP-1 Lunch:Tuna Pasta Salad

August 2, 2026

GLP-1 Nutrition · Recipes

Tuna Pasta Salad

A cool, crunchy pasta salad you can prep ahead and grab from the fridge. High in protein, packed with veg, and dressed lightly with Greek yoghurt.

Why this works on GLP-1

Tinned tuna is a brilliant low-effort protein: a modest tin delivers a lot of protein for very few calories, which is exactly what you want on GLP-1 medication where appetite is lower and protein helps protect lean muscle during weight loss. A small portion of pasta keeps it satisfying without a heavy carbohydrate load.

Dressing it with Greek yoghurt rather than a mayo-heavy dressing keeps it light and adds a little more protein. Made cold and ahead of time, it is easy, portable, and gentle to eat, which makes it a reliable prepared lunch.

~35 gProtein
per serving

~390Calories
per serving

15 minNo cook after,
single serving

Ingredients · makes 1 serving

TunaTinned in spring water, drained 120 g
Pasta, dryWholewheat for extra fibre · fusilli or penne 70 g
CucumberDiced 80 g
TomatoesChopped, or a handful of cherry tomatoes 80 g
Greek yoghurtFor the dressing · plus lemon, salt and pepper 2 tbsp
Additional veg, optionalPeppers, red onion, gherkins, radishes, sweetcorn to taste
To finish, optionalFresh dill or parsley, a drizzle of walnut oil to taste

Method

Cook the pasta. Boil the pasta in salted water according to the packet instructions, until just tender. Drain well.
Cool it down. Rinse the pasta under cold water to stop the cooking and cool it quickly, then drain again so the salad stays fresh and firm.
Make the dressing. Stir the Greek yoghurt with a squeeze of lemon, salt, and pepper until smooth. Loosen with a splash of water if needed.
Mix and serve. In a bowl, combine the cooled pasta, drained tuna, cucumber, tomatoes, and any optional veg. Fold through the dressing until everything is lightly coated. Finish with dill, parsley, or a drizzle of walnut oil, and eat slowly to gauge fullness on a reduced appetite. It keeps well chilled for a day or two.

Approximate nutrition per serving

~35 gProtein ~390Calories ~6 gFibre ~48 gCarbs ~5 gFat

Makes one serving. Tuna provides most of the protein, with the pasta and yoghurt adding more. Figures vary with the tuna tin and the pasta portion.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.