Fish and salad lunch

This is a simple lunch that you can use at home or at work.  like to prepare the salads for the week ahead and just add a can of fish (mackerel, salmon, tuna or sardines) for an easy work lunch.

The seafood provides nutrient-dense protein and omega 3s while the salad will fill with an incredible micronutrient profile.

50g of fresh spinach or mushrooms is quite a lot in terms of bulk or size on the plate though they don’t add a lot of calories.  Feel free to use more if you want as they’re hard to overeat!

You can use canned tuna, mackerel or whatever fish you prefer.  You can also mix and match your salad based on your preferences and availability in your area.  

If you’re really hungry, the large meal uses two cans of fish to get your calories up because the salad itself doesn’t contain a lot of energy.  

Ingredients 

Small 

DescriptionAmountUnit
Mackerel, Canned, Drained95g
Mushrooms, Raw75g
Tomato, Red, Raw1large
Beets, Canned, Drained75g
Spinach, Raw75g
Cucumber, Raw, Without Peel1/2medium

Large 

DescriptionAmountUnit
tuna/mackerel/salmon190g
Mushrooms, Raw75g
Tomato, Red, Raw1large
Beets, Canned, Drained75g
Spinach, Raw75g
Cucumber, Raw, Without Peel1/2medium

Directions 

  • Chop salad into sealable containers (if taking to work). 
  • Or place in a bowl if eating immediately.  
  • Add favourite seafood on top. 

The photos below a number of variations on this simple theme.

Macronutrients

The small version (with one can of fish) will provide 23 g of protein, 8 g fat and 8 g of net carbs.

The large option will provide 51 g of protein 13 g of fat and 13 g net carbs.  

Micronutrients 

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes for the small version. You would hit optimal levels of most of your vitamins, minerals, amino acids and essential fatty acids with this simple little meal.

The large version has more protein, but fewer vitamins and minerals mineral per calorie compared to the small version.  

Ranking 

The ranking of this recipe is shown below. 

nutrient density98%
lean bulking/bodybuilder93%
fat loss99%
blood sugar & fat loss99%
blood sugar/diabetes 95%
athlete/bulking69%
ketogenic 70%
>