PF
A vibrant poke bowl featuring salmon, fresh veggies, and crispy toppings.
Stovetop~55 minComplexity

Poke Bowl

This Poke Bowl packs 49g protein and 877 calories per serving, making it a calorie-dense choice for bulk-phase meal prepping. Four servings assemble on the stovetop in quick time, combining carbs and protein in a single container for training days. Use it on high-volume training weeks when you need to exceed your maintenance calories.

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Ingredients

4 servings
  • Vinegar, Rice, Seasoned(15g)
  • Sesame Oil, Toasted(5g)
  • ½ teaspoon sea salt
  • White Rice(360g)
  • Soy Sauce, Low Sodium(120g)
  • Green Onion (Scallion)
  • Sesame Oil, Toasted(15g)
  • Vinegar, Rice, Seasoned(15g)
  • 2 tablespoons juice from a jar of pickled ginger
  • Tuna, Ahi, Sushi-Grade(340g)
  • Salmon(340g)
  • Cucumber
  • Vinegar, Rice, Seasoned(60g)
  • Sugar, Granulated White(5g)
  • ¼ teaspoon sea salt
  • Red pepper flakes(1g)
  • Sesame Oil, Toasted(5g)
  • Mayonnaise, Regular(60g)
  • Wasabi paste(10g)
  • Lemon Juice, Fresh(10g)
  • Sesame Oil, Toasted(4g)
  • Pinch of sugar
  • Ginger, Pickled (Gari)
  • Avocado
  • Mango
  • Furikake seasoning blend
  • Seaweed Salad, Prepared
  • Sesame seeds

Instructions

  1. 1Cook the white long-grain rice in a small saucepan with water, rice vinegar, and toasted sesame oil over high heat until boiling (about 3–5 minutes), then reduce heat to low, cover, and cook until water is absorbed and rice is tender, about 18–20 minutes. Fluff with a fork and set aside to cool for 15–20 minutes.
  2. 2While rice cooks, combine the soy sauce, chopped green onions, toasted sesame oil, rice vinegar, and pickled ginger in a large bowl and whisk together.
  3. 3Cut the sushi-grade ahi tuna and salmon into bite-sized cubes, add to the marinade, and toss gently to coat. Let marinate for 5–10 minutes at room temperature.
  4. 4In a small bowl, whisk together rice vinegar, granulated sugar, red pepper flakes, and toasted sesame oil until sugar dissolves. Add diced cucumber and toss to coat; set aside.
  5. 5In another small bowl, whisk together mayonnaise, wasabi paste, fresh lemon juice, toasted sesame oil, and a pinch of sugar until smooth.
  6. 6Divide the cooled rice evenly into 4 airtight containers while still slightly warm, then top each with equal portions of the marinated tuna and salmon, cucumber salad, sliced avocado, diced mango, seaweed salad, and pickled ginger.
  7. 7Drizzle the wasabi citrus sauce over each bowl and sprinkle with furikake seasoning and sesame seeds.
  8. 8Seal containers and refrigerate until ready to eat, up to 3 days.

Nutrition — Per Serving

877

calories

49g

protein

32g

fat

Carbohydrates
94g
Saturated fat
5.8g
Sodium
1342 mg
Dietary fiber
2.1g

4 servings per batch · ~341g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Poke Bowl have per serving?

Each serving contains 49g of protein and 877 calories with 32g fat and 94g carbs. This is a calorie-dense, carb-heavy meal suited for high-energy training days or lean bulk phases.

How long does Poke Bowl take to make?

Classified as quick prep with 4 servings per batch on the stovetop, you can prepare all servings in one session. The recipe is efficient for meal-prepping when you need a substantial, carb-focused meal.

Is Poke Bowl good for muscle gain?

At 49g protein and 877 calories per serving with 94g carbs, Poke Bowl is well-suited for muscle gain phases where surplus calories and carbohydrate support for training are priorities. The high carb content makes it particularly effective for pre- or post-workout fueling.

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