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
- 1Bring the brown rice and 2 cups water to a boil in a pot over high heat. Reduce heat to low, cover, and simmer for 45 minutes until the rice is tender and water is absorbed.
- 2While the rice cooks, whisk together the olive oil, lemon juice, Dijon mustard, minced onion, and fresh dill in a bowl until emulsified; set the dressing aside.
- 3Dice the cucumber and avocado into bite-sized pieces. Drain the canned tuna thoroughly and flake with a fork.
- 4In a large mixing bowl, combine the flaked tuna, diced avocado, cucumber, and crumbled feta cheese. Drizzle the dressing over the mixture and toss gently until evenly coated without breaking down the avocado.
- 5Divide the cooked brown rice evenly into 3 airtight containers while hot, then top each with an equal portion of the tuna-avocado mixture.
- 6Seal containers and refrigerate for up to 3 days. Serve cold or reheat rice in a microwave for 60–90 seconds before eating.
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.
