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
Quick answer: This spicy tuna rice bowl has about 29 grams of protein and 375 calories per serving, and takes about 20 minutes if the rice is already cooked. Canned tuna gets mixed with Greek yogurt and sriracha for a spicy-mayo effect without an actual mayo base, then piled over rice with avocado and cucumber. … Read more
Quick answer: This avocado toast has 31 grams of protein and 494 calories per serving, and takes about 15 minutes. Two eggs and smoked salmon take a normally protein-light breakfast to over 30 grams. Serves 1. It also carries 1,652 mg of sodium — the highest of any recipe in this collection — almost entirely … Read more
Quick answer: These scrambled eggs have 30 grams of protein and 351 calories per serving, and take about 10 minutes. Three eggs and 100g of cottage cheese, blended together before they hit the pan, no protein powder. Serves 1. It’s the fastest hot breakfast in the collection that reaches 30 grams. Scrambled eggs on their … Read more
Quick answer: This whipped cottage cheese bowl has 29 grams of protein and 371 calories per serving, and takes about 5 minutes with no cooking at all. Blending the cottage cheese for about a minute is what changes it from lumpy curds into something closer to thick yogurt — that’s the whole trick. Serves 1. … Read more
Quick answer: This breakfast quesadilla has 31 grams of protein and 612 calories per serving, and takes about 15 minutes. Two eggs, black beans and cheddar folded into a large tortilla — the one recipe in this collection you can eat standing up, one-handed. Serves 1. It also carries 1,141 mg of sodium, the third-highest … Read more