Of which 13 g sugars and 2.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Vitamin A (carrot)
Allergens fish
Brown rice with sautéed vegetables and tuna
The classic meal-prep lunch for the week: rice, vegetables and protein.
Ingredients
- 70 g (2½ oz) brown rice, uncooked
- 1 carrot, cut into strips (80 g / 2¾ oz)
- 1 bell pepper, cut into strips (80 g / 2¾ oz)
- 1 onion, cut into half-moons (60 g / 2 oz)
- 1 zucchini, cut into half-moons (80 g / 2¾ oz)
- 1 can of tuna in water, drained (120 g / 4 oz)
- 1 tbsp olive oil (10 g)
- lemon juice and fresh cilantro, to taste
- salt and pepper, to taste
Method
- Cook the brown rice in salted water according to the package directions.
- In a skillet with the olive oil, stir-fry the carrot, bell pepper, onion and zucchini over high heat for 6–7 minutes.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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