Back-to-Busy Meal Plan: Teriyaki Tuna Fried Rice + Leftover Tuna & Ranch Sandwiches

Note: The Back-to-Busy Meal Plan includes five days of dinners, as well as five next-day lunch recipes that use up leftovers from the night before. Make sure to read both recipes ahead of time to avoid throwing away essential ingredients. 

---

Fried rice may be a takeout favorite, but it’s not always the most nutritionally dense dinner. This homemade version features a colorful assortment of veggies, a simple homemade teriyaki sauce using only wholesome ingredients, and canned tuna for a budget-friendly (and stress-free!) protein. Set aside your leftover tuna for the next day’s lunch: tuna sandwiches with creamy ranch dressing and extra protein from chickpeas. 

Dinner Recipe: Teriyaki Tuna Fried Rice 

Yield: 4 servings
Active Time: 15 minutes
Total Time: 15 minutes

Ingredients

2 tablespoons coconut oil
1 cup roasted zucchini*
1 ear of corn, kernels sliced off*
¾ cup frozen edamame or peas, rinsed under water to defrost
2 8.5-oz bags pre-cooked white rice 
2 cans tuna, drained  
3 tablespoons teriyaki sauce
1 ½ teaspoons toasted sesame oil
1 ½ teaspoons rice vinegar
1 teaspoon coconut aminos 

Optional garnishes: fresh cilantro leaves, sesame seeds, diced avocado, lime wedges, or a fried egg on top of each bowl for extra protein 

*Prepared during Sunday Meal Prep

Instructions

Set a large skillet over medium heat, add ½ tablespoon of coconut oil, then toss in the zucchini, corn, and edamame and stir until warmed and slightly crisped. Add to a plate and keep nearby. 

Raise the heat to medium-high, heat 1 tablespoon coconut oil, then add rice, breaking it up if it’s clumpy and spreading to cover the base of the pan. Let it sit to crisp for 45-60 seconds, then lift and flip to break it up about every 30 seconds. 

While the rice is crisping, combine all sauce ingredients in a small bowl and stir to combine fully, then set aside. 

Once the rice is heated and crispy, add the tuna, breaking it up with a wooden spoon or spatula. Once warmed through, add the veggies back and toss again to combine. 

Pour in the sauce, stir once more to coat fully, then cook for 1-2 minutes to carmelize slightly and absorb. 

Add optional toppings and serve. 

Recipe credit: Aubrey Devin

Next-Day Lunch Recipe: Creamy Ranch Tuna & Chickpea Sandwiches

Yield: 4 servings
Active Time: 10 minutes
Total Time: 10 minutes

Ingredients:

1 10-ounce pouch chickpeas, rinsed and drained well
2 5-ounce cans tuna, drained 
¾ cup prepped celery, thinly sliced
3-4 tablespoons ranch dressing
2-3 tablespoons mayonnaise
1-2 teaspoons lemon juice
Salt and pepper to taste

Optional garnishes: Chopped fresh parsley, sliced avocado 

Instructions

In a large bowl, gently mash the chickpeas, leaving some texture. Add drained tuna, breaking it up. Add the celery and mix well. 

Stir in ranch dressing, mayo, lemon juice, and parsley if using, and season with salt and pepper. Taste and add the extra ranch and/or mayo if you want it to be creamier. Store in the fridge. 

Serving ideas: Add to sliced sourdough sandwiches or wraps; serve it over salad greens; serve on top of crackers. 

Recipe credit: Aubrey Devin