Our ‘Quick Salad with Sardines’ is a simple, nutritious lunch that you can easily take to work or make at home.
To make meal preparation easier during the week, premake your salads on the weekend and store them in the fridge for easy and healthy lunches every day.
The sardines provide a solid dose of protein, omega-3 fatty acids, B vitamins, phosphorus, potassium and selenium.
The greens boost your folate, vitamin A and vitamin K1, while the tomato adds some much-needed vitamin C. The fats found in the fish further boost your absorption of these fat-soluble nutrients.
To further increase the nutrient density of this meal, look to add in more fibrous carbohydrates, like low-calorie vegetables.
While this recipe uses mackerel, you can use canned tuna, sardines, salmon, or your preferred fish. Mix and match your salad based on your preferences and availability!
Scorecard
- Diet Quality Score = 99%
- Satiety Index Score = 83%
- Protein = 46%
- P:E ratio = 1.5
Macros
One serving provides 253 calories, 29 g of protein, 11 g of fat and 9 g of net carbs.
Micros
The Cronometer screengrab below shows this recipe’s nutrients provided by 2000 calories relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 95 g sardines canned, drained
- 50 g spinach or salad leaves of choice
- 150 g tomato, diced
- 100 g asparagus, cooked
- 1/2 lemon
- Salt and pepper to taste
Directions
- Wash and slice all the vegetables and leaves into bite-sized salad pieces.
- Place into sealable containers (if making for later) or place in a bowl if eating immediately or place in a bowl if eating immediately.
- Add fish or seafood on top.
- Squeeze lemon juice over.
- Quick Sprinkle with salt and pepper.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.