1 pouch Trader Joes Tuna in Curry (yellow, green, red, your preference) 1 pouch Trader Joes frozen brown rice (sold in 3-pouch boxes) Microwave both separately according to package instruction. Split the rice into 2 bowls. Split the tuna on top of each and stir! Takes 4 minutes, doesn’t need a touch of anything else – and it tastes like its from a restaurant. Very filling and 310 calories or less. Perfect mix of protein, healthy fat, and whole grain carbs.