Prepare tuna apple yogurt lettuce cups with the measured ingredients below. Light tuna (water-packed, drained, no added salt), apple with skin (raw) and plain greek yogurt (nonfat) in lettuce or cabbage wraps. Measured ingredients, two servings and visible nutrition estimates.
This wrap recipe brings light tuna (water-packed, drained, no added salt), apple with skin (raw) and plain greek yogurt (nonfat) together as lettuce or cabbage wraps. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.
The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.
Related ideas: Tuna Chickpea Pepper Salad · Edamame Couscous Carrot Bowl.
Dietary information
Dietary filters for one original serving: Pescatarian ingredient pattern · Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern · Whole-food ingredient pattern · Low-carbohydrate portion · High-protein portion. How these filters work
First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.
Measured ingredients
- 180.0 g Light tuna (water-packed, drained, no added salt)
USDA ingredient and calculator
Fish, tuna, light, canned in water, without salt, drained solids · FDC 171986 · Source dataset
Send this amount to the Food Calculator → - 180.0 g Apple with skin (raw)
USDA ingredient and calculator
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) · FDC 171688 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Plain Greek yogurt (nonfat)
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 180.0 g Romaine lettuce (raw)
USDA ingredient and calculator
Lettuce, cos or romaine, raw · FDC 169247 · Source dataset
Send this amount to the Food Calculator → - 20.0 g Lemon juice (raw)
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
- Next, wash and trim romaine lettuce (raw) and apple with skin (raw) before weighing the edible amount. Remove apple or pear cores where present. Keep all weighed edible flesh in the recipe.
- Then, separate romaine lettuce (raw) into intact wrapper leaves and pat them dry. Chop smaller or torn edible leaves into the filling so their measured weight is not discarded.
- After that, stir the measured lemon juice (raw) and plain greek yogurt (nonfat) together as the dressing or spread. This uses the entire measured amount once; keep it all with the finished food.
- Next, chop or flake light tuna (water-packed, drained, no added salt) and apple with skin (raw) into a spoonable filling and mix with the prepared dressing. Mash beans or avocado lightly when present to help the filling stay together.
- Then, distribute the filling across the measured leaves, fold or roll loosely, and include any loose filling with the servings.
- Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.
Choose the size that works for you
Adjust your serving
Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 198
- Protein (g)
- 29.4
- Total carbohydrate (g)
- 17.9
- Fiber (g)
- 4.1
- Available carbohydrate (g)
- 13.8
- Total fat (g)
- 1.4
Original added-fat equivalent (÷1.5): 0.92. This is a separate convention, not an extra fat allowance.
However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.
Source and preparation notes
Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.
Keep the bigger picture in view.
Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
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Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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