Tuna with brown rice and avocado
Lunch
500 kcal
Prep time: 20 min Protein 37 · Fat 17 · Carbs 53
Ingredients
- tuna: 1 can drained, about 115 g
- cooked brown rice: 3/4 cup, about 200 g
- avocado: 1/2 pc, about 50 g
- cucumbers: 1-2 pcs, about 80 g
- olive oil: 1 tbsp, about 6 g
Instructions
- Measure the ingredients to the portion indicated.
- Cook gently: boil, bake or braise.
- Plate it up and don't add oil/sauces beyond the allowance.
Nutrition
500 kcal
Protein 37 g
Fat 17 g
Carbs 53 g
Contains: Fish
Swaps
- The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
- Swap the oily fish for trout, mackerel or sardines in a similar portion.
- The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
- If you're cutting carbs, replace half the grain with vegetables 150-200 g.
- Avocado can be swapped for olive oil 10 g or nuts 15 g.