Grilled Tuna Over Mashed Cauliflower

Fuel Your Gains Without the Guilt

You're putting in the work at the gym. Four, five, sometimes six days a week—lifting heavy, pushing through plateaus, showing up consistently. But when you look in the mirror, something's missing. The muscle definition isn't there. The fat isn't dropping like it should. And deep down, you know the problem: your nutrition isn't matching your effort.

Here's the truth: you don't need extreme restriction or boring chicken and broccoli for the hundredth time. You need meals that work with your body, not against it. Meals that fuel muscle growth, support fat loss, and actually taste good enough to eat week after week.

This Grilled Tuna Over Mashed Cauliflower is exactly that meal.

Why This Meal Works for Your Goals

Lean protein for muscle building: Tuna delivers 25+ grams of protein per serving with minimal fat, making it perfect for supporting muscle recovery and growth while keeping calories in check.

Nutrient density without the carb load: Mashed cauliflower gives you that creamy, satisfying side dish without the calorie density of traditional mashed potatoes. You get volume, satiety, and nutrients—not empty carbs.

Macro-friendly: This combination is easy to track and scales perfectly whether you're in a deficit or maintenance. High protein, moderate healthy fats, low carbs—it's the formula that works.

Sustainable: This isn't a "diet meal" you suffer through. It's delicious, filling, and something you'll actually want to eat multiple times a week.

The Recipe

Ingredients (Serves 1)

Grilled Tuna:

• 1 ahi tuna steak (5-6 oz)

• 1 tablespoon olive oil

• Salt and pepper to taste

• 1/2 teaspoon garlic powder

• 1/2 teaspoon paprika (optional, for flavor)

Mashed Cauliflower:

• 2 cups fresh cauliflower florets (or frozen)

• 2 tablespoons butter or ghee

• 1/4 cup unsweetened almond milk (or milk of choice)

• 1/2 teaspoon garlic powder

• Salt and pepper to taste

• Fresh chives or parsley (optional garnish)

Instructions

Mashed Cauliflower (Start First):

1. Steam or boil cauliflower florets for 8-10 minutes until fork-tender.

2. Drain well and transfer to a food processor or blender.

3. Add butter, almond milk, garlic powder, salt, and pepper.

4. Blend until smooth and creamy. Add more milk if needed for desired consistency.

5. Taste and adjust seasonings. Set aside and keep warm.

Grilled Tuna:

1. Pat tuna steak dry with paper towels (this helps it sear properly).

2. Brush both sides with olive oil and season with salt, pepper, garlic powder, and paprika.

3. Heat a grill pan or skillet over medium-high heat until very hot (about 2-3 minutes).

4. Place tuna on the hot pan and sear for 2-3 minutes per side for medium-rare (adjust time based on thickness and your preference).

5. Remove from heat and let rest for 1 minute.

Plate & Serve:

1. Spoon mashed cauliflower onto your plate.

2. Top with grilled tuna steak.

3. Garnish with fresh herbs if desired.

4. Serve immediately.

Macro Breakdown (Per Serving):

Protein 28g| Fat 8g | Carbs 6g

Note: Macros are approximate and may vary based on specific brands and portion sizes.