Meal prep: rice

Eat well at work with two lunchboxes made from the same rice base – one with tuna, the other with feta and beetroot. They're gluten-free and high in protein

  • Prep:10 mins
    Cook:25 mins
  • Easy

Nutrition per serving

  • kcal 499
  • fat 13g
  • saturates 2g
  • carbs 58g
  • sugars 14g
  • fibre 8g
  • protein 34g
  • salt 0.4g


  • 100g brown basmati rice
  • 1 red onion, finely chopped
  • 1 tsp vegetable bouillon
  • ½ tsp dried oregano
  • 2 tsp rapeseed oil, preferably cold-pressed
  • 2 tsp cider vinegar
  • 80g canned sweetcorn (no salt or sugar)
  • 2 spring onions, chopped
  • ½ red pepper, chopped
  • 120g can tuna in spring water
  • 210g can chickpeas, drained
  • 1 cooked beetroot, sliced then cut into strips
  • 25g feta, crumbled
  • 2-3 walnut halves, broken
  • big handful rocket


Nutritional information

Tuna salad: 499 kcals, fat 13g, saturates 2g, carbs 58g, sugars 14g, fibre 8g, protein 34g, salt 0.4g

Nutritional information

Beetroot & feta salad: 552 kcals, fat 18g, saturates 5g, carbs 70g, sugars 12g, fibre 12g, protein 20g, salt 0.9g


  1. Put the rice in a medium pan with the onion, bouillon and oregano. Pour in 300ml water, then bring to the boil. Cover, turn down the heat and simmer for 25 mins until tender and the water has been absorbed. Meanwhile, mix the oil and vinegar.

  2. Divide the rice between two lunchboxes. Add the corn, spring onion, red pepper and tuna to one box, and the chickpeas, beetroot, feta and walnuts to the other. Spoon the dressing into both boxes, then add the rocket to the beetroot one, but don’t toss through until just before eating, or better still, add on the morning that you are eating it. Will keep for two days in the fridge.

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