Macro FriendlyMeals

Mode

Splits the weight between cost and protein efficiency.

435 kcal40 P42 C11 F

Tuna poke-style bowl

Jump to recipeFeast

Effort: 3 of 3

Prep 12 min · Cook 0 min · Total 12 min

Tuna poke-style bowl

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (White rice, cooked and Soy sauce).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

435 kcal

Percent of calories

Protein 37 percent of calories
Carbs 39 percent of calories
Fat 24 percent of calories

Protein per 100 kcal: 9.2 g
Cost: $2.97 est.
Cost per 10 g protein: $0.74 est.

Source: USDA FoodData Central.

Tuna, canned in water (FDC 171986)
White rice, cooked (FDC 168878)
Edamame, cooked (FDC 168411)
Cucumber (FDC 168409)
Sesame oil (FDC 171016)
Soy sauce (FDC 174277)
Sesame seeds (FDC 170150)
Scallions (FDC 170005)

Recipe keys

Pescatarian
High Protein
Budget
Under 15 Min
Dairy-Free

Why this recipe is worth the hype

40 g protein for about $2.97 (est.)
Edamame adds a second protein without another can.
Sesame oil does the work of a poke sauce.
Cold bowls hold up in a lunch bag.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Tuna and rice bowl

474

40

45

14

$3.22 (est.)

kcal +39 higher
Protein 0 g same
Carbs +3 g higher
Fat +3 g higher
Cost +0.25 higher est.
Time −4 min lower

Flavorful

Effort: 2 of 3

Spicy tuna rice bowl

431

35

41

13

$2.96 (est.)

kcal −4 lower
Protein −5 g lower
Carbs −1 g lower
Fat +2 g higher
Cost −0.01 same est.
Time −2 min lower

Feast

Effort: 3 of 3

Tuna poke-style bowl

435

40

42

11

$2.97 (est.)

Current level

Ingredients at 1×

Amounts scale with the portion buttons above.

Tuna, canned in water1 can (115 g)
White rice, cooked0.67 cup (120 g)
Edamame, cooked0.33 cup (50 g)
Cucumber0.5 cup (50 g)
Sesame oil1.5 tsp (6 g)
Soy sauce1.5 tsp (8 g)
Sesame seeds1 tsp (3 g)
Scallions2 tbsp (10 g)

Steps

Toss tuna with soy sauce and sesame oil.
Layer rice, edamame, and cucumber in a bowl.
Add the tuna and finish with scallions and sesame seeds.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Tuna poke-style bowl, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/tuna-potato-rice-feast (updated 2026-10-24).