Tuna Avocado Brown Rice Bowls
This Tuna Avocado Brown Rice Bowl contains 8g protein and 323 calories per serving, making it a lighter lunch option for cutting phases. Quick-preps 3 servings on the stovetop, ideal for Asian-inspired meal prep when you need something ready in under 20 minutes. Fits efficiently into lower-calorie days while keeping your carb-to-protein ratio balanced.
Ingredients
- •Brown Rice(360g)
- •Cheese, Feta, Crumbled(85g)
- •Canned Tuna
- •Avocado
- •Cucumber
- •Yellow Onion
- •Dill, Fresh(60g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Lemon Juice, Fresh(30g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
Instructions
- 1Cook the brown rice however you prefer, either on the stovetop, in the Instant Pot or in a rice cooker (per appliance instructions).
- 2Whisk all ingredients together in a bowl (or shake together in a sealed jar) until emulsified.
- 3Add the feta, drained tuna, avocado, cucumber, red onion and dill to a large mixing bowl. Drizzle evenly with the dressing, then toss gently until evenly combined.
- 4Serve. Serve immediately over brown rice, garnished with extra feta, dill, ground sumac and black pepper if desired.
Nutrition — Per Serving
323
calories
8g
protein
18g
fat
- Carbohydrates
- 34g
- Saturated fat
- 5.5g
- Sodium
- 360 mg
- Dietary fiber
- 2.4g
3 servings per batch · ~190g each
Macro data sourced from USDA FoodData Central
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How much protein does Tuna Avocado Brown Rice Bowl have per serving?
Each serving contains 8g of protein with 323 calories, macro split of 18g fat and 34g carbs. The protein content is relatively low for a grain-based bowl, making this more of a balanced side than a protein-focused meal.
How long does Tuna Avocado Brown Rice Bowl take to make?
This is a quick prep recipe on the stovetop that yields 3 servings, allowing you to batch-prepare multiple lunch portions in a single session.
Is Tuna Avocado Brown Rice Bowl good for fat loss?
At 323 calories per serving but only 8g protein, this bowl is better suited for maintenance calories rather than a fat loss protocol where protein density becomes critical. The avocado fat content contributes significantly to the calorie load.
