RecipesEdit

Tuna Rice Power Plate

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.

1 serving
20 min(5 prep + 15 cook)
475g total

Nutrition per serving

602

kcal

Calories

48.2

g

Protein

72.1

g

Carbs

12.2

g

Fat

Ingredients (6)

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 recipe602 kcal · 48.2g P · 72.1g C · 12.2g F

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.