Anchovies, salad, egg and tomato

This meal from Franziska Spritzler provides a nice dose of copper, iodine and iron which are often hard to find along with a range of vitamins and protein.  


One serving provides 460 calories, 50 g of protein, 25 grams of fat and 5 g of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


Anchovy1cup, cut pieces
Eggs 2medium
Tomato 4cherry
Olive Oil1/2tbsp
Lettuce, Mixed Greens3cup, chopped

Suitable for

  • athlete & bodybuilder
  • nutrient-dense maintenance
  • maximum nutrient density


Click the links to see the highest-ranking recipes for each goal.

nutrient density80%
lean bulking & bodybuilder73%
fat loss70%
blood sugar & fat loss78%
blood sugar & diabetes 74%
athlete & bulking86%
ketogenic 47%

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