High protein rice salad

High Protein Rice Salad

I just wanted to show everyone how I am incorporating more fruit and protein into my meals with this High Protein Rice Salad.

Once you measure out all the components too, it shows how easily the fat portion rises quickly, even when I am really trying to keep all added fat to a minimum. (There’s more than enough in the food itself.)

So here’s what’s in it:

High Protein Rice Salad

1/2 cup cooked rice

1 cup papaya

1 cup cucumber

4 Kalamata Olives in Brine

2 eggs

1 tsp butter

1 x 95g can tuna in springwater


1 cup OJ – to balance the carbs and drink with the meal


In a bowl whip the eggs with a fork and cook in a frying pan with the butter to make scrambled eggs.

Towards the end of the cooking throw in the white rice to heat a little and the tuna.

Chop cucumber, papaya and olives into small pieces then toss all together with salt and pepper.

Enjoy your quick lunch or dinner with a glass of OJ.

Calories are: 662 cal

Here is the breakdown of the macros:-

High Protein Rice Salad

While I normally aim for 30g of protein at each meal, this is a good ‘high on protein’ catch up meal if you’ve not had much protein for breakfast. But see how quickly the fats can add up and I’ve only included one teaspoon of butter! The one macro with which you just can’t be heavy handed.

Also notice I’ve only added 1/2 cup of cooked rice. I do this on purpose due to the negative effects of starch on the body. To read more on what these effects are, sign up to my free 7 day email course:

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Feel free to substitute any type of fruit you prefer into this dish, but keep the proportions outlined as shown. Again there is a reason for this. Also notice all the macros and details shown for this dish – this is how the Zen Beach Diet book features every recipe. It’s really important to learn the detail of what you are eating, so when you are making your own choices, you have in your mind a rough guide to follow.

The more simple you can make your diet, the easier it is to be consistent.

Happy eating!


Zen Beach Diet