- two rice bags - you can find those in the supermarket - punctured plastic bags/Chinese style rice
- two tuna fish cans (in olive oil/in brine/in tomato sauce)
- green pepper
Add approximately two liters of water and some salt in a pot; put it on fire and add the rice bags when the water is boiling hot. Keep the rice boiling for 15 minutes while you're preparing the salad.
When the rice is boiled - the bags are almost popping - take the bags out of the water, hold them 30 seconds above the pot as to let the water drip out and put them on a plate.
Rip the bag and let the rice out - it's steaming and it's looking nice. Add some butter on it and also some soup base (Vegeta, Knorr or other mixture of spices and various vegetables). Open the tuna can, add it to the rice, add the salad and you're good to go!
This is a cheap meal but this doesn't mean you're not eating healthy. The carbohydrates will give you the power you need for your strenuous exertion. The protein in the tuna fish will build up and replace used muscle tissue. And the fibers and vitamins form the salad will keep you fresh and healthy. Nothing is cooked too much (apart from the rice being boiled) so you won't loose any nutritional value from this food.
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