Poke Bowl
personal recipe · Prep 10 minutes (plus rice and salmon if not already cooked) · Cook 0 minutes (assuming pre-cooked or canned protein)
Per serving:
650 cal · 45 g protein · 70 g carbs · 22 g fat
servings
Base
200-275 g cooked white or brown rice - sushi rice, jasmine, or short-grain white all workProtein - pick one
170-225 g cooked salmon - flaked, leftover, or store-bought- 1-2 cans tuna - ≈75-150 g drained; alternative to salmon
Vegetables
75-125 g shelled edamame - frozen, thawed or briefly steamed- Cucumber - as much as you want, sliced or diced
- avocado - up to 50 g; sliced or cubed; skip on higher-calorie days
- seaweed salad - optional - only include if you weigh and log it; many store versions are heavy on sugar and oil
Sauce and toppings
10-20 g Kewpie mayo - about 1-1.5 tsp- Soy sauce or tamari - to taste
- sriracha, rice vinegar, sesame seeds, sliced green onion, pickled ginger, furikake, nori strips - optional toppings
Instructions
- Weigh the rice into your bowl. Don’t skip the scale - rice is the single biggest calorie lever in this dish.
- Weigh the protein and add it on top of the rice.
- Weigh the edamame and add it to the bowl. Add cucumber to fill the rest of the bowl as desired.
- Weigh the avocado (if using) and add it.
- Weigh the Kewpie mayo and drizzle it over the bowl, or thin it with a splash of soy sauce or rice vinegar first to make it spread further.
- Add soy sauce and any optional toppings to taste.
- Toss gently or eat in layers - your call.
Notes
- Rice, salmon, Kewpie, avocado, and edamame are all calorie-dense, so weigh all five. Cucumber and pickled veg can be free-pour.
- Kewpie runs about 70 kcal per 10 g; 10-20 g is plenty for flavor.
- Canned tuna is the leanest swap and drops the total meaningfully.
- Store-bought seaweed salad is often loaded with sugar and sesame oil; check the label before logging it.
- Rice and edamame keep 3-4 days in the fridge. Slice cucumber and avocado fresh.
- Raw fish only if it’s sushi-grade from a source you trust, used the same day.