A high-protein, nutrient-packed meal with tuna as the star!
Ingredients (2 servings):
- 1 can (5 oz / 150g) tuna in water (drained)
- ½ cup quinoa (uncooked)
- 1 cup mixed greens (spinach, arugula, or kale)
- ½ cup cherry tomatoes (halved)
- ¼ cup cucumber (diced)
- ¼ cup red onion (thinly sliced)
- ½ avocado (sliced)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- ½ tsp garlic powder
- ½ tsp dried oregano
- Salt & pepper to taste
- Optional toppings: feta cheese, olives, sesame seeds
Instructions
1️⃣ Cook quinoa: Rinse quinoa, then cook in 1 cup water (simmer 15 mins, let sit 5 mins).
2️⃣ Prep veggies: Chop tomatoes, cucumber, red onion, and avocado.
3️⃣ Season tuna: In a bowl, mix drained tuna with olive oil, lemon juice, garlic powder, oregano, salt, and pepper.
4️⃣ Assemble bowl:
- Base: Mixed greens + quinoa
- Top with tuna, tomatoes, cucumber, red onion, and avocado.
- Drizzle with extra lemon juice or olive oil if desired.
5️⃣ Add crunch: Sprinkle with sesame seeds or feta (optional).
Why It’s Healthy?
✔ High-protein (tuna + quinoa = ~30g protein per serving).
✔ Rich in omega-3s (from tuna, supports heart & brain).
✔ Fiber-packed (quinoa & veggies aid digestion).
✔ Low-carb & gluten-free (great for weight management).
Perfect for meal prep! Stores well in the fridge for 2 days. Enjoy warm or cold. 😊
Variation: Swap tuna for grilled salmon or chickpeas (vegan option).
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