Tuna and rice bowl

Name: Tuna and rice bowl
Prep time: 8 min
Total time: 8 min
Yield: 1 serving
Ingredients: 1 can Tuna, canned in water (140 g); 0.75 cup White rice, cooked (155 g); 2.5 tsp Extra virgin olive oil (12 g); 0.25 cup Cucumber (30 g)

Updated 2026-10-08 - data v2026-10-08.2

Servings1

Nutrition

474 kcal Estimates

Percent of calories

Protein per 100 kcal: 8.6 g est.
Cost: $3.22 est.
Cost per 10 g protein: $0.79 est.

Recipe keys

Pescatarian
High Protein
Under 15 Min
Gluten-Free
Dairy-Free

Why this recipe is worth the hype

41 g protein for about $3.22 (est.)
No cooking if the rice is already made.
A can of tuna is the whole protein plan.
Oil keeps the tuna from tasting dry.

Ingredients

Amounts update with the serving control. Per serving is the base.

Tuna, canned in water1 can (140 g)
White rice, cooked0.75 cup (155 g)
Extra virgin olive oil2.5 tsp (12 g)
Cucumberadded estimate0.25 cup (30 g)

Steps

Flake the tuna and season it with oil, salt, and pepper.
Spoon it over warm rice.
Add cucumber on the side.
Eat immediately or pack it cold.

Recipe ladder

L1 Basic

Tuna and rice bowl

Current level

474 kcal · $3.22 est.

L2 Upgraded

Spicy tuna rice bowl

kcal −43 lower
Protein −5 g lower
Carbs −4 g lower
Fat −1 g lower
Cost −0.26 lower est.
Time +2 min higher

431 kcal · $2.96 est.

L3 Chef-y

Tuna poke-style bowl

kcal −39 lower
Protein 0 g higher
Carbs −3 g lower
Fat −2 g lower
Cost −0.25 lower est.
Time +4 min higher

435 kcal · $2.97 est.

Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.

Cite as: Macro Friendly Meals, "Tuna and rice bowl", https://macrofriendlymeals.com/recipes/tuna-potato-rice-l1, data v2026-10-08.2.