Tuna Cup and Broccoli Bowl

By Terry Shanahan

In Nutrition, Videos

September 17, 2010

Video Article

Tuna Cup
(1 serving)


1 5 oz. can of lower sodium tuna
1/4 cup raw organic mixed nuts
1 tbsp. raw organic sunflower seeds
Wisconsin Raw Milk Cheese (graded or sliced; optional)
1/4 cup blueberries
1/2 diced pear or apple
1/4 avocado
Extra virgin olive oil (use according to your prescribed fat intake and make sure to pour directly onto the tuna)
Sea salt (a very small amount may be added for flavor if necessary)

This is a great meal that can be made in bulk to be refrigerated in smaller containers. I recommend making at least four of them at a time. The ingredients should be placed in a bowl or Tupperware container.

Macronutrient Breakdown

Fat: 12 blocks
Protein: 7 blocks
Carbohydrate: 3.5 blocks

Broccoli Bowl
(1 serving)


2.5 cups broccoli
4 hard-boiled eggs
1/3 cup walnuts
1/4 cup raw cheese (optional)
Extra virgin olive oil or vinaigrette-based dressing of your choice

First, you want to hard-boil the eggs while you are preparing the rest of the meal. It will take approximately 12 minutes to fully cook the eggs. While the eggs are boiling, steam the broccoli. The longer you cook the broccoli, the more nutrients you lose. Try to cook the broccoli within 5-10 minutes on med-low heat. Once the eggs are done boiling, slice them into small pieces. Add broccoli, eggs, walnuts and cheese (if desired) into a bowl. Pour your desired amount of extra virgin olive oil or dressing over top and enjoy. This is a great meal that can easily be pre-made and stored in the refrigerator.

Macronutrient Breakdown

Fat: 10 blocks
Protein: 5 blocks
Carbohydrate: 2 blocks

Please note: Exact macronutrient ratios to be determined based on your individual metabolic type, food sensitivities, personal goals and objectives. This recipe is designed for extremely active elite athletes and may need adjustments to meet your individual requirements.

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15 Comments on “Tuna Cup and Broccoli Bowl”


Chris Sinagoga wrote …

one thing i have learned while trying to follow the Zone Diet is that sometimes weird or unconvential food combinations actually taste great together (like tuna, feta cheese, and olives...thank you Brian Hassler).

but i'm not gonna lie, these do not look very appealing at all. but of course, i'll have to give them a try. love the idea of posting recpipes by the way. keep em comin'


wrote …

I'm willing to try. Although, I probably mess with the recipe a bit but it gives me some ideas. Besides I tried Beef Kidney last night and Chicken Livers a few weeks ago. I'm willing to try anything once.


wrote …

Making this tonight


wrote …

For the first recipe i want to know if someone knows if it's bad to have 4 full egg in a day because of the yolks? Satured fats...Cholesterol...Arachidonic acid? Thanks in advance!


It is completely fine to eat four eggs in a day. Less than 10% of the cholesterol in your body is derived from the food you eat. Cholesterol is completely misunderstood and PHARMA has completely brainwashed us with respect to cholesterol and what it actually is. Dietary fat and food cholesterol do not equal body fat or blood cholesterol. If you email (terry@theshanahanplan.com) me I can send you some good sources, but very good question!


wrote …

Thanks for the recipes.


wrote …

Tuna bowl looks delicious. I think ill try it with canned salmon. about how long will these keep in the fridge? I'm pretty busy during the week so if i can make 4 or 5 and stretch them over that many days that's be great


wrote …

I'm curious about these recipes. Curious combinations that look very unappealing but we'll see how they turn out. I think salmon would be a good way to go as well, good point Jason.


Terry Shanahan wrote …

Jason, salmon and chicken are also great options to switch things up with the "Tuna Cup". I usually recommend to eat them within three days after making them. However, some people are able to stretch them a little longer. You may want to add the avocado, apple, and olive oil the day of or night before you eat it.


wrote …

Unless I am mistaken the author is adding the protein from the nuts to the total number of blocks (since there is no way I can imagine getting 7 blocks of protein from a 5oz tuna can). I thought in the zone diet you only take the main macronutrient component of each food and count only that towards the totals. Has there been a change in convention or am I missing something ?


wrote …

Tried the egg/broccoli deal, quite good actually. Not used to that much fat though, didn't feel too good during my workout :s


Tamas, there is a chance that the blocks may be slightly off. There were several people involved between shooting, editing, and posting. I only submitted a spreadsheet that had the total protein, carbs, and fats for each meal. When they were converted to blocks they probably did not know that all protein, carb, and fat sources were included. You can obviously adjust the dishes to meet your needs.


The broccoli bowl is pretty heavy and not a good pre-workout meal! It would be a better lunch or afternoon meal for someone who possibly works out in the morning and needs a simple meal to take to work.


wrote …

Cany anyone give me some advice about "acceptable dressings" or post some ideas that mix well with these meals?


wrote …

Cany anyone give me some advice about "acceptable dressings" or post some ideas that mix well with these meals?

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