Prep15 min

Cook12 min

Total27 min

Servings2

DifficultyEasy

Macros per serving (4 patties per person)

364kcal

32 gprotein

27 gcarbs

14 gfat

5 gfiber

Of which 2.9 g sugars and 2.6 g saturated fat.

Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.

Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.

Highlights Protein (tuna) · Selenium (tuna) · Fiber (oats)

Allergens gluten (oats), egg, fish

5-Day Meal Prep Air Fryer High Protein Quick & Easy Muscle Gain

Air fryer tuna and oat patties

Name: Air fryer tuna and oat patties
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 2
Ingredients: 2 cans of tuna in water, drained (160 g / 5½ oz); 80 g (2¾ oz) quick oats; 1 egg (50 g / 1¾ oz); 1 small red onion, finely chopped (50 g / 1¾ oz); 15 g (½ oz) chopped fresh parsley; 5 g garlic powder; salt and black pepper, to taste; 15 ml (1 tbsp) olive oil

High in protein, crispy outside, soft inside — great for packed lunches.

Rico's note: Make a batch on Sunday and take them to work all week, to eat between meetings. Whatever you don't eat within 3 days goes in the freezer.