Tuna and Avocado Poke Bowl

1. 1 Canned tunapack 170 g ≈ $1.80 85 g
2. 2 Short-grain ricepack 800 g ≈ $2.16 70 g
3. 3 Avocadopack 1 pcs ≈ $1.20 0.5 pcs
4. 4 Cucumbers≈ $3.67 per kg 80 g
5. 5 Canned sweet cornpack 340 g ≈ $1.00 50 g
6. 6 Carrots≈ $1.50 per kg 40 g
7. 7 Soy sauce 15 ml
8. 8 Sesame seeds 4 g
9. 9 Lemon≈ $4.65 per kg 10 g
10. 10 Green onionspack 50 g ≈ $1.30 8 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Prep: Rinse rice under cold water until the water runs clear. In a medium pot, bring water to a boil over medium heat, add rice, cover, and simmer for 15–20 minutes until tender. Remove from heat, let sit covered for 5 minutes, then fluff with a fork.

2. Prep: Slice cucumber⁴ into thin (½ cm) matchsticks; cube avocado³ into 2 cm pieces; leave corn as is; mash tuna with a fork.

3. Prep: Skip oil; finely slice red onion into thin rings or half-rings; add green¹⁰ onion to taste later if desired.

4. Assemble: Spread rice evenly on a flat plate in sections or small wedges to create ‘sectors.’

5. Assemble: Place cucumber⁴ slices, avocado³ cubes, and mashed tuna over each rice section.

6. Dress: Drizzle with soy sauce to taste, sprinkle with sesame seeds and green¹⁰ onion; gently toss with a spatula to combine ingredients without mashing them.

7. Serve: Plate individually, optionally garnishing with extra green¹⁰ onion if desired.

8. Make ahead/Substitutions: Cook rice and dressing ahead; just assemble ingredients and add dressing before serving.

In short

• Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.