Mediterranean Tuna Quinoa Bowl

Supports: Iron support + omega-3 inflammation balance + steady energy

Serves: 1

Total Time: 10 minutes

Equipment:

• Medium bowl

• Spoon

• Measuring cups

Ingredients:

• 1 can tuna (5 oz), drained

• ½ cup cooked quinoa

• ½ cup chopped cucumber

• ½ cup halved cherry tomatoes

• 1 tbsp olive oil

• Juice of ½ lemon

• Pinch sea salt

Instructions:

1. In a medium bowl, combine cooked quinoa, chopped cucumber, and halved cherry tomatoes.
2. Flake the drained tuna over the quinoa mixture using a fork.
3. Drizzle olive oil and fresh lemon juice over the bowl.
4. Add a pinch of sea salt.
5. Toss gently until all ingredients are evenly combined.

Texture cue: The bowl should feel light and fresh, with fluffy quinoa and evenly distributed tuna. Serve immediately

Why This Supports This Phase:

Tuna provides iron and omega-3 fatty acids to help reduce inflammation. Quinoa adds fiber and steady carbohydrates to prevent fatigue. Lemon enhances mineral absorption.