Emily Carter 
Quick answer: This is the highest-protein tuna sandwich in the collection — about 36 grams of protein and 335 calories, ready in 15 minutes with no cooking. It uses the same double-dairy trick as High Protein Tuna Salad — Greek yogurt and cottage cheese together — piled generously on whole grain bread. Serves 4. Sodium … Read more
Quick answer: This tuna avocado wrap has about 27 grams of protein and 410 calories, and takes 15 minutes with no cooking. It’s the wrap version of Tuna Avocado Salad — the same mashed avocado, lime and cilantro base, rolled into a tortilla instead of served in a bowl. Serves 4. Sodium runs moderate-to-high, about … Read more
Quick answer: This is the protein-maximized rice bowl in the collection — about 35 grams of protein and 405 calories per serving, ready in about 20 minutes. The trick is folding a little cottage cheese into the warm rice itself, not just the tuna — it adds protein without announcing itself. Serves 4. Sodium runs … Read more
Quick answer: This healthy tuna wrap has about 28 grams of protein and 315 calories, and takes 15 minutes with no cooking. Hummus replaces mayo as the spread, with a generous mix of fresh vegetables doing most of the volume. Serves 4. Sodium runs high, about 780 mg per serving, mostly from the tortilla and … Read more
Quick answer: This wrap has about 32 grams of protein and 350 calories, using the Tuna Salad with Cottage Cheese filling rolled into a tortilla. The filling itself isn’t new — what this recipe actually solves is keeping a wet, no-mayo filling from soaking through the tortilla and falling apart. Serves 4. Sodium runs very … Read more
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 … Read more
Quick answer: This Korean-style tuna rice bowl has about 33 grams of protein and 375 calories per serving, and takes about 25 minutes. It borrows the bibimbap format — sautéed vegetables, a fried egg, and a gochujang sauce — but swaps the usual beef for tuna. Serves 4. Sodium runs high, about 560 mg per … Read more
Quick answer: This tuna rice bowl has about 32 grams of protein and 345 calories per serving, and takes about 35 minutes, mostly a quick marinade for the egg. A soft-boiled egg soaks briefly in a soy-mirin marinade — ajitama-style, the ramen-shop egg — then sits over tuna and rice. Serves 4. Sodium runs moderate-to-high, … Read more
Quick answer: This poke-style spicy tuna rice bowl has about 38 grams of protein and 465 calories per serving, and takes about 20 minutes with no actual cooking of the tuna. Sashimi-grade tuna is cubed and marinated in a spicy sesame-soy sauce, then served over rice with avocado and edamame. Serves 4. Sodium runs moderate-to-high, … Read more
Quick answer: This tuna and rice bowl has about 28 grams of protein and 280 calories per serving, and takes about 15 minutes with rice already made. It’s the mild, classic version — inspired by Japanese tuna mayo donburi — with no spice and no cooking beyond the rice. Serves 4. Sodium runs moderate, about … Read more