This is a simple lunch that you can use at home or work. Prepare your salads on the weekend and store them in the fridge for an easy and healthy daily lunch.
The tuna provides protein, omega 3, zinc, selenium, phosphorus, iron, choline, vitamin B12, vitamin B6, vitamin B5 and vitamin B3.
The spinach fills in the manganese, magnesium, calcium, vitamin K, vitamin C, vitamin A and vitamin B2.
The beetroot boosts potassium and folate, while the lemon adds some zest and zing and some vitamin C.
Scorecard
- Diet Quality Score = 93%
- Satiety Index Score = 99%
- Protein % = 64%
- P:E ratio = 2.7
Macros
One serving provides 180 calories, 29 g of protein, 1 g of fat, and 9 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 95 g tuna canned, drained
- 50 g spinach or salad leaves of choice
- 30 g alfalfa sprouts
- 100 g beetroot, grated
- 1/2 lemon
- Salt and pepper to taste (optional)
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.
- Add fish or seafood on top.
- Squeeze lemon juice over.
- 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 satiety reports, check out the Macros Masterclass.
