Protein-Packed Tuna Power Bowl
The Protein-Packed Tuna Power Bowl is a wholesome, nutrient-dense meal featuring lean tuna, vibrant veggies, fiber-rich grains, and healthy fats. Ideal for lunch or post-workout recovery, this customizable bowl delivers clean energy and satiety without sacrificing flavor. It’s quick to prepare, meal-prep friendly, and easily adjustable for different diets.
Time Breakdown:
Prep Time: 10 minutes
Cook Time: 10 minutes (if cooking quinoa/eggs)
Total Time: 20 minutes
Ingredients
(Serves 2):
Protein & Base:
1 can (5 oz) tuna in water or olive oil, drained
1 cup cooked quinoa or brown rice (or use farro/barley)
1/2 avocado, sliced
2 boiled eggs (optional but boosts protein)
Veggies:
1/2 cup shredded carrots
1/2 cucumber, thinly sliced
1/4 cup cherry tomatoes, halved
1/2 cup baby spinach or arugula
2 tbsp pickled red onions or thinly sliced raw onion
Dressing (Simple Lemon-Tahini or Greek Yogurt):
1 tbsp tahini or 2 tbsp Greek yogurt
1 tsp olive oil
1 tsp lemon juice
1/2 tsp honey or maple syrup
Salt & pepper to taste
(Optional: 1/2 tsp Dijon mustard for tang)
Optional Toppings:
Chia or sesame seeds
Crushed almonds or sunflower seeds
Hot sauce or sriracha
Fresh herbs (parsley, dill, cilantro)
Instructions:
1. Prep the Ingredients:
Cook your grain of choice (quinoa cooks in ~15 min).
Boil eggs if using (7–8 minutes for jammy yolks).
Slice, dice, or shred vegetables.
2. Mix the Dressing:
In a small bowl, whisk all dressing ingredients until smooth. Add water a teaspoon at a time to thin if needed.
3. Assemble the Bowl:
Start with a bed of grains.
Add tuna (flaked with a fork).
Arrange veggies and eggs in sections.
Add sliced avocado on top.
Drizzle with dressing.
4. Finish & Serve:
Top with seeds, herbs, or hot sauce. Serve immediately or pack for a chilled lunch.
Tips & Notes:
Use tuna in olive oil for more flavor and healthy fats.
Make it Mediterranean-style by adding olives, feta, and hummus.
Vegan version: Sub tuna with chickpeas or marinated tofu.
Meal prep: Keeps well in the fridge for 2–3 days if dressing is stored separately.
Questions & Answers
Q: Can I use canned salmon instead of tuna?
A: Absolutely—canned salmon is equally protein-rich and tastes great in this bowl.
Q: Is this good for weight loss?
A: Yes, it’s high in protein and fiber, which helps you feel full longer with balanced calories.
Q: Can I make it low-carb?
A: Yes! Replace grains with cauliflower rice or shredded cabbage for a low-carb option.
Q: Can I use fresh tuna?
A: Yes, sear or grill fresh tuna and slice it into the bowl for a gourmet touch.
Nutritional Value
Calories: 480 kcal
Protein: 35–40g
Fat: 22g
Carbs: 32g
Fiber: 7g
Sugar: 4g
Sodium: 500–600mg