Tuna Lentil Quinoa Bowl
Quick bowl with tuna, lentils, and quinoa. Easy no-cook option with 70g protein.
Fit for the 30/30/3 Protocol
This meal covers two of the three 30/30/3 pillars: 60g protein and 23g fiber. Pair with the missing pillar elsewhere in your day — for women 40+, balancing all three across the day matters more than any single meal hitting everything. Read the protocol →
Ingredients
| Ingredient | Portion | Protein | Fiber | Calories |
|---|---|---|---|---|
| Canned tuna (water-packed) | 1 can(165g) | 32.0g | 0.0g | 142 |
| Cooked lentils | 1 cup(198g) | 17.8g | 15.6g | 230 |
| Cooked quinoa | 1 cup(185g) | 8.1g | 5.2g | 222 |
| Fresh spinach | 3 cups(85g) | 2.4g | 1.9g | 20 |
| Total | 60.3g | 22.7g | 614 |
30/30/3 Protocol Check
This meal covers 2 of your 3 daily nutrition targets. Learn more about the 30/30/3 protocol.
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