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Description
Fast post-workout assembly — canned tuna needs no cooking. High protein, moderate fast carbs for glycogen. Lemon adds vitamin C to boost iron absorption from tuna. Ready in 15 min including rice.
Servings
Total Weight (g)
Prep Time (min)
Cook Time (min)
Instructions
1. Cook white rice: rinse, 1:1.5 water, simmer 12 min covered. 2. Drain and flake tuna into a bowl. 3. Dice tomatoes, add to tuna with parsley. 4. Mix in lemon juice and olive oil. 5. Serve tuna mixture over rice.
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Ingredients
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Tuna (Canned, Light, Water Pack, No Salt)
160 g
White Rice (Raw)
80 g
Tomatoes (Raw)
150 g
Lemon Juice (Raw)
20 g
Parsley (Fresh)
15 g
Olive Oil
10 g
Total Nutrition
Calories
602
Protein
48.2g
Carbs
72.1g
Fat
12.2g
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