Tuna Poke Bowl

Nutrition breakdown

At 520 calories this is a substantial lunch, best when it's carrying a bigger share of your daily total or fuelling a training day. With 38g of protein it clears the 30-gram threshold most nutritionists use for a "high-protein" meal, which is enough to meaningfully blunt hunger and support muscle repair after training. Its macros land in a balanced 29/46/23 protein-carb-fat split, so it works whether you're cutting, maintaining or gaining. That works out to about 7.3g of protein per 100 calories, a quick way to compare how "filling per calorie" one meal is against another.

Why this lunch works

This lunch earns its place because protein is the most satiating macronutrient, so a high-protein meal keeps you full longer on the same calories. Built around tuna, brown rice, edamame, cucumber, soy sauce, it's the kind of simple, repeatable meal that makes a healthy diet feel automatic rather than like a project.

Tips & variations

• Prep ahead: double the tuna and cook once to have two servings ready — batching is the single biggest time-saver for staying consistent.
• Keep it lean: if you're cutting, trim the higher-calorie add-ins to shave calories without touching the protein.
• Season boldly: a squeeze of citrus, fresh herbs or a pinch of chilli lifts the whole dish for zero extra calories.
• Track it in one tap: log Tuna Poke Bowl in FitScan and its 520 calories and 38g protein count straight toward your daily macros.

Frequently asked questions

How many calories are in Tuna Poke Bowl?

One serving of Tuna Poke Bowl has 520 calories, with 38g protein, 60g carbs and 13g fat.

Is Tuna Poke Bowl good for weight loss?

Yes — its high protein and 520 calories make it easy to fit into a calorie deficit while staying full, which is exactly what sustainable fat loss needs. Portion it to your target and pair it with plenty of vegetables.

Can I meal-prep Tuna Poke Bowl in advance?

Most of these ingredients — tuna, brown rice, edamame, cucumber, soy sauce — hold up well for a day or two in the fridge. Store components separately and combine just before eating so nothing goes soggy.