Balanced Meals · Goal: Everyday meals
Whey Yogurt Sauce, Brown Rice and Cucumber and Tomato Bowls
Estimated nutrition per serving, calculated from the ingredient weights below.
- Calories
- 498
- Protein
- 33.8g
- Carbs
- 60g
- Fat
- 14.8g
- Prep Time
- 15 mins
- Cook Time
- 15 mins
- Servings
- 2
Illustrative image; follow the weighed ingredients and method below.
2 servings. Nutrition values are per serving; cooking time does not scale automatically.
Nutrition calculation and preparation assumptions
Nutrition is estimated for one of two servings from the base 1x batch. Every nutrient-bearing ingredient is included at the weight and raw, cooked, drained or as-purchased basis stated in the ingredient list. Water adds no calories. The estimate assumes all oil and listed nutrients are eaten, with no cooking-loss adjustment. Brand, trimming, draining and retained oil can change actual nutrition. Whey powder uses the historical USDA entry named whey protein powder isolate, which reports 58.14g protein and 29.07g carbohydrate per 100g. This is a generic historical estimate, not a verified label for a modern isolate brand; check your actual package and do not assume 90% protein.
Times are planning estimates for this two-serving batch and exclude preparing ingredients already listed as cooked. This recipe has not been kitchen-tested. Keep the dairy ingredients refrigerated until serving. Avoid leaving the prepared meal at room temperature for more than two hours.
Ingredient estimates use USDA FoodData Central SR Legacy (download dataset), the final 2018 dataset, retrieved October 11, 2026. Find the food IDs below in its food.csv file. This is a calculated estimate, not a laboratory analysis or professional nutrition review.
- Beverages, Whey protein powder isolate (USDA food 173177): 60g for the base batch
- Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (USDA food 170894): 200g for the base batch
- Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (USDA food 169704): 300g for the base batch
- Avocados, raw, all commercial varieties (USDA food 171705): 100g for the base batch
- Oil, olive, salad or cooking (USDA food 171413): 10g for the base batch
- Spices, garlic powder (USDA food 171325): 2g for the base batch
- Spices, paprika (USDA food 171329): 2g for the base batch
- Cucumber, with peel, raw (USDA food 168409): 100g for the base batch
- Tomatoes, red, ripe, raw, year round average (USDA food 170457): 100g for the base batch
Cooking temperatures follow US food-safety guidance. Follow ingredient package storage instructions and use-by dates; see Food Standards Scotland storage guidance. For rice leftovers, cool promptly, ideally within one hour, refrigerate and use within 24 hours; reheat only once until steaming hot throughout. If the starting rice has already been reheated, eat this meal immediately rather than saving it for another reheat.
Ingredients
- 60g unflavoured whey protein powder (generic USDA estimate)
- 200g plain nonfat Greek yogurt
- 300g cooked long-grain brown rice
- 100g avocado flesh
- 10g olive oil
- 2g garlic powder
- 2g paprika
- 100g raw cucumber with peel, chopped
- 100g raw tomato, chopped
Cooking Instructions
- Measure ingredients using the raw, cooked, drained or ready-to-eat weights stated in the ingredient list. Wash produce and use clean utensils.
- Start with the listed cooked rice weight; if preparing from dry, cook a separate batch according to the package before weighing. Warm the rice until steaming hot throughout.
- Whisk the whey powder into the Greek yogurt gradually with the garlic powder and paprika until smooth. If needed, stir in a little water, measured separately, for a spoonable sauce. Keep the dairy mixture refrigerated while preparing the other ingredients; do not sear or grill protein powder.
- Wash and chop the cucumber and tomato with clean utensils. Serve them raw as a salad, away from utensils used for raw meat or seafood.
- Toss the vegetables with all the measured oil. Divide the protein, carbohydrate side, vegetables and avocado equally among the selected number of servings. Include the cooking oil in the portions; serve promptly. Spoon the cool dairy topping on just before eating.
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