Tuna poke bowl
High protein, high volume, ten minutes. A big bowl you can eat again and again without getting sick of it.
68 gprotein
~500kcal
625 gof food
10minutes
Numbers are for the amounts below, weighed on a kitchen scale. Calories are rounded.
What you need
Makes 1 big bowl
How to make it
- Lettuce firstChop it into bite size pieces and put it at the bottom of the bowl.
- CucumberDice it and add it on top.
- CarrotPeel it and grate it straight over the bowl. Eating a bit while you grate is allowed. Chef's tax.
- TunaDrain the cans well so the bowl doesn't go watery, then flake the tuna in.
- RiceAdd the cooked rice. Warm or straight from the fridge, both work.
- FinishSprinkle the sesame seeds, pour the soy sauce over, mix and eat.
Why I eat this
A diet that leaves you hungry has an end date. When the plate keeps getting smaller, the plan gets harder to keep, and that is usually when the weight starts coming back.
This bowl goes the other way. The plate stays big, most of it is protein and vegetables, and it is easy enough to make on a tired weeknight. A meal you can repeat is a meal that holds.
Bassam
Make it yours
- Prep the veg aheadChop lettuce, cucumber and carrot for three days and keep them in a sealed box in the fridge. Add the tuna, rice and soy sauce when you eat.
- Still hungry?Add more cucumber and lettuce first. They add a lot of food for very few calories.
- Training day or bigger goal?Add more rice. That is where the extra energy comes from.
- Bored of tuna?Grilled chicken breast or shrimp work the same way. The numbers above will change, so weigh it.