High-Protein Tuna and Rice Fuel Bowl
Why This Recipe Works for Athletes
This tuna and rice fuel bowl is a go-to training day meal for triathletes who need a fast, high-protein, carbohydrate-rich lunch that does not require much cooking. The combination of white rice (fast-digesting carbs), tuna (lean protein) and avocado (healthy fats and potassium) makes it equally effective as a recovery meal after a morning session or as a pre-training fuel bowl a few hours before an afternoon run or swim.
Ingredients
- 200g cooked white rice (approx. 80g dry weight)
- 1 tin (145g) tuna in spring water, drained
- ½ avocado, sliced
- 1 tbsp reduced-salt soy sauce
- ½ tsp sesame oil
- 1 spring onion, finely sliced
- 1 tsp toasted sesame seeds
- Optional: cucumber slices, edamame, pickled ginger
Instructions
- Cook rice according to packet instructions or use leftover rice from the previous day (cold rice works just as well).
- Flake the drained tuna into a bowl with the cooked rice.
- Add soy sauce and sesame oil and stir gently to combine.
- Top with sliced avocado, spring onion and sesame seeds.
- Add any optional extras (cucumber, edamame, pickled ginger) for extra flavour and micronutrients.
Nutrition Notes
One serving provides approximately 480 calories, 36g protein, 55g carbohydrates and 12g healthy fats — a well-balanced macro split for recovery or pre-training fuelling. The soy sauce adds sodium which supports rehydration after sweaty sessions. For a higher-calorie version suitable for long training days, increase the rice to 300g and add a second tin of tuna. Swap tuna for salmon or cooked chicken for variety.
Prep time: 10 minutes | Servings: 1
