Quick answer: This tuna rice bowl is built specifically for the week ahead — about 32 grams of protein and 340 calories per serving, and it keeps 4 days refrigerated when assembled the way this recipe describes. Ready in about 25 minutes for the full batch. Serves 4. Sodium is comparatively low, about 345 mg per serving.
Where the other rice bowls in this collection are meant to be eaten right away, this one is built around a different constraint: what actually survives four days in a container without turning soggy or bland. The dressing stays separate, the vegetables are chosen for how they hold up, and nothing here browns or wilts on day three.
Why This Recipe Has About 32 Grams of Protein
| Source | Per serving |
| Canned tuna, drained (110 g) | 21.3 g |
| Edamame (40 g) | 4.4 g |
| Cooked rice (120 g) | 3.2 g |
| Plain Greek yogurt (20 g) | 2.0 g |
| Everything else | 0.8 g |
| Total | 31.7 g |
Edamame does double duty here — it adds protein and it’s one of the few vegetables in this cluster that genuinely holds up over 4 days refrigerated.
A Note on Sodium
About 345 mg per serving, roughly 15% of the WHO’s 2,300 mg daily limit — one of the lowest in the collection, kept deliberately low with a light dressing, since a heavier sauce would be the first thing to go stale-tasting over several days.
- Canned tuna: ~275 mg
- Everything else: ~70 mg
What You Need
Makes 4 servings (4 meal-prep containers)
- 4 cans (5 oz / 142 g each) light tuna in water, drained (about 440 g drained total)
- ⅓ cup (80 g) plain Greek yogurt
- 4 cups cooked rice (480 g), cooled completely
- 1 cup (160 g) shelled edamame
- 1 cup shredded carrots
- 1 cucumber, diced
- 1 tsp low-sodium soy sauce (for the dressing, stored separately)
- 1 tsp sesame oil (for the dressing, stored separately)
How to Make It
- Cook the rice and let it cool completely before packing — warm rice in a sealed container creates condensation that spoils everything faster.
- Mix the tuna with the Greek yogurt.
- Layer each container: rice on the bottom, tuna mixture, then edamame, carrots and cucumber on top.
- Store the soy sauce and sesame oil dressing separately, in small containers or dressing cups, to add just before eating.
Tips
Cooling the rice fully is the single most important step. Skipping it is the most common reason meal-prep bowls turn watery by day two.
Keep the dressing out of the container until you eat. Even a small amount mixed in early makes the vegetables soften faster.
Substitutions
Edamame: shelled peas work, though they don’t hold texture quite as long. Yogurt: cottage cheese blended smooth is a fine substitute.
Storage
Up to 4 days refrigerated, dressing kept separate. Don’t freeze — rice and tuna both change texture badly.
Tuna Rice Meal Prep Bowl
Ingredients
Method
- Cook the rice and cool completely.
- Mix tuna with Greek yogurt.
- Layer rice, tuna mixture, edamame, carrots and cucumber in containers.
- Store the dressing separately; add just before eating.
Notes
- Keeps 4 days refrigerated when the rice is fully cooled before packing.
- Not suitable for freezing.
Nutrition
Per serving (recipe makes 4):
| Calories | 340 |
| Protein | 32 g |
| Sodium | 345 mg |
Verified against the Tuna nutrition workbook, calculated ingredient-by-ingredient from USDA FoodData Central reference values.
Frequently Asked Questions
Why does the rice need to cool completely before packing?
Warm rice creates condensation inside a sealed container, which speeds up spoilage and makes everything soggy faster than it should go.
Can this really last 4 days?
Yes, as long as the dressing stays separate and the rice was fully cooled before packing — both matter more than any single ingredient choice.
Can I add the dressing at the start to save time?
You can, but it noticeably shortens how long the vegetables stay crisp — better to spend the extra 10 seconds at each meal.
What vegetables don’t work well for 4-day meal prep?
Anything that releases a lot of water once cut — tomatoes and avocado in particular don’t hold up here the way carrots and edamame do.
More High Protein Tuna Recipes
Part of the 🍚 Tuna Rice Bowls collection, alongside High Protein Tuna Rice Bowl.
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