Nutty tuna salad

This recipe is by Diana Rodgers who shared on the Nutrient Optimiser Facebook Page is a satiating way to start the day.  The combination of the fish, greens and seeds provides a broad spectrum of vitamins, minerals, omega 3 and protein.   

Diana says “I’m trying to increase nutrient density at breakfast.  I just made this up and it was pretty satiating and delicious. Just toss all the ingredients in a pan.  I topped with the fresh basil and sesame seeds.”  

Macronutrients 

One 228 calorie serving of this recipe provides 18 g of protein, 11 g of fat and 13 g of net carbs.

Micronutrients 

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

Ingredients 

DescriptionAmountUnit
Tuna2oz
Maitake Mushrooms2oz
Chard, Swiss4leaf
Avocado Oil1tsp
Ginger Root1tbsp, sliced
Basil, Fresh6leaf
Onion1/4large
Garlic2clove
Sunflower Seeds10g

Directions 

  1. Add all ingredients other than basil and sesame seeds into a pan and cook together.
  2. Top with basil and sesame seeds and serve.

Suitable for

  • athlete & bulking
  • nutrient-dense maintenance
  • maximum nutrient density
  • bodybuilder
  • blood sugar & fat loss
  • blood sugar & diabetes

Ranking 

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

nutrient density87%
bodybuilder92%
fat loss69%
blood sugar & fat loss85%
blood sugar & diabetes 89%
athlete & bulking97%
ketogenic 49%
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