you take your can of tuna (120g) mix 8 tbl spoons of fat free cottage cheese (the combo taste's sooooooooo good) then on the side you have whole wheat pasta (1 cup) with 1/2 cup tomato sauce and ther ya go...

toatals : cal. - 635 pro. - 56.4 g carbs - 73.5 fat - 1.6