Tuna, whole-wheat pasta and corn bowl
A filling, complete bowl stacking slow carbs and protein for a real bulking meal — no equipment and no complicated technique.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle160 g whole-wheat pasta
- check_circle160 g canned tuna in water, drained
- check_circle100 g sweet corn
- check_circle100 g cherry tomatoes
- check_circle28 g olive oil
- check_circle1 tablespoon lemon juice
- check_circleSalt, pepper
Method
- 1Cook the whole-wheat pasta al dente, then drain.
- 2Flake the tuna and halve the cherry tomatoes.
- 3Combine pasta, tuna, corn and tomatoes in a large bowl.
- 4Season with olive oil, lemon juice, salt and pepper.
- 5Serve warm or cold.
The quick cold bowl
This bowl stacks whole-wheat pasta, tuna and corn for a fuss-free complete meal: 29 g of protein, 73 g of carbs and 533 kcal. No equipment, no technique, just simple ingredients thrown together — ideal when bulking and you need a filling meal without spending time cooking.
Where the calories are
The two spoons of olive oil account for a big chunk of the 533 kcal. When cutting, drop to one and increase the cherry tomatoes and corn for volume. Canned tuna keeps protein high for almost no fat. As so often, it is the added fat that steers the dish's calories.
Serve it warm or cold
Cook the pasta al dente, drain, and mix everything: the bowl can be eaten warm straight away or cold as a packed lunch the next day. Lemon juice and a little basil add freshness. Keep the tuna well drained so the pasta doesn't go soggy, especially if you prep it ahead.
Canned tuna, the athlete’s ally
Canned tuna is one of the best protein-to-price-to-convenience ratios there is: about 25 g of protein per 100 g, almost no fat in water, a long shelf life and zero prep. It is the ideal backup food to turn any starch into a protein meal in thirty seconds, with no cooking.
Choose it in water rather than oil to keep the dish light, and drain it well. Tuna is still a fish to eat in moderation — two to three cans a week, alternating with mackerel or sardines, is a good guide to enjoy its protein while limiting exposure to the mercury found in large fish.
What to pair it with
To vary tuna pasta or rice bowls and salads, these recipes follow the same idea.
Key takeaways
- 29 g protein and 73 g carbs: a complete bowl with no complicated cooking.
- Olive oil is the calorie item: cut it for a cutting version.
- Eat it warm or cold; perfect as next-day meal prep.
- Well-drained tuna so the pasta doesn’t go soggy.
Frequently asked questions
Is a pasta salad good for muscle building?
Yes, as long as you add a real protein source (here tuna): the pasta provides carbs for energy, the tuna protein. Just watch the dressing oil to keep calories in check.
Can you eat pasta cold without issue?
Yes, and it is even useful: once cooled, pasta forms resistant starch, a fibre that feeds the gut microbiome and slightly smooths blood sugar. Keep it chilled and eat within 2 days.
How do you make this bowl more filling?
Use whole-wheat pasta (more fibre, already the case here), add crunchy vegetables and a bit more tuna. Fibre and protein are the two levers of satiety: raising them fills you more for a similar calorie total.
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