Meal Prep: The Complete Meal Prep Cookbook For Beginners by iqbal Hossain - HTML preview

Brown Rice and Tuna Bowls

Brown rice and canned tuna – a student’s dream! Affordable and nutritious, this is a lunch for tight budgets and energetic days. Best eaten cold for a Summery and refreshing lunchtime munch.

Serves: 4

Container: you will need 4 airtight containers

Time: approximately 25 minutes

Nutritional info per serving:

• Calories: 450
• Fat: 5 grams
• Protein: 23 grams
• Carbs: 78 grams

Ingredients:

• 2 cups dry brown rice
• 4 small cans of unflavored tuna (the single-serve cans)
• 1 carrot, peeled and chopped into small pieces
• 1 red bell pepper, core and seeds removed, cut into small pieces
• 1 cup chopped cucumber
• 1 tbsp. balsamic vinegar

Method:

1. Place the brown rice into a pot and add 3 ½ cups of water and a pinch of salt, bring to the boil then reduce to a simmer, leave covered until the water has disappeared and the rice is soft (but still with a bite!).
2. Divide the cooked rice between your 4 containers and add the contents of one tuna can into each, divide the carrot, bell pepper, cucumber and balsamic vinegar between the 4 containers and stir to combine with the rice.
3. Cover and place into the fridge to store until needed!