A small amount of low sodium teriyaki sauce drizzled over canned tuna can do wonders. If you like chicken teriyaki, beef teriyaki, salmon teriyaki, etc., it’s not quite as great but still strikingly comparable. Just make sure you don’t go nuts with the sauce – it’s got sugar so a tablespoon may get you 20 calories with the flavor but a lot can rack up empty calories really quickly, plus even the low sodium variety will add up sodium too if you pour it on heavy.

I often make lean chicken breast with oven or pan roasted vegetables (broccoli, red cabbage, diced onions, sliced mushrooms, minced garlic, occasionally snap peas) for a healthier version of a stir fry (over brown jasmine rice on my lifting days but without the added carbs on rest/cardio days) but there are days when I just don’t have the chicken to do it. Canned tuna becomes the quick and easy substitute when needed.

(Important to note, however: I’ve tried mixing the tuna in with the vegetable/brown rice mix but that seems to disperse the low sodium teriyaki sauce to a point where it’s useless. Instead, put the canned tuna out on a plate separate from the vegetable rice bowl, drizzle the sauce over the tuna evenly and take a bite of it, then take a bite of the vegetables and rice after. It gives the tuna the full flavor benefit of the sauce but still allows you to simulate that teriyaki bowl satisfaction).