Herbed Tuna Couscous Protein Mini Bowls

Ingredients

• 80 g wholewheat couscous — dry
• 180 ml water — just boiled
• 160 g canned tuna in water — drained and flaked
• 20 g unflavoured protein powder — whey or plant-based
• 15 g extra virgin olive oil — liquid
• 6 g fresh parsley — finely chopped
• 60 g cucumber — finely diced, seeds removed if possible optional
• 1 g lemon zest — very finely grated (avoid white pith) optional
• 1 pinch salt — fine

Instructions

1. Add the dry wholewheat couscous and 1 g of the salt to a medium heatproof bowl, then pour over the just-boiled water, cover with a plate, and let sit for 7–8 minutes until the liquid is absorbed.
2. While the couscous steams, drain the canned tuna well and flake it in a separate bowl with a fork so there are no large chunks that might feel heavy to eat.
3. Once the couscous is tender, fluff it gently with a fork, then sprinkle the unflavoured protein powder evenly over the surface and mix thoroughly until the powder disappears and the grains look light and evenly coated.
4. Add the flaked tuna, extra virgin olive oil, chopped parsley, optional finely diced cucumber, remaining 1 g salt, and optional lemon zest to the couscous, then fold everything together until well combined and evenly moistened.
5. Taste and adjust seasoning with a small pinch more salt or a drizzle of extra oil if needed, keeping flavors mild to avoid overwhelming the palate.
6. Divide the mixture into 2–3 small bowls instead of one large portion, and serve slightly warm or at room temperature, which is often easier to tolerate with low appetite.