The most naturally vibrant and colourful meals and foods are often the most nutritious and flavourful.
These days, food manufacturers have perfected the science of artificial flavours and colours to trick our brains into thinking that their products contain nutrients that they don’t, but this tasty salad is the real deal.
Tuna and eggs bring the protein along with omega 3, choline, selenium, iron, zinc, and vitamins B3, B5, B6, B12 and D. The salad brings the minerals with a healthy dose of copper, potassium and calcium along with folate, vitamins C and vitamin K1.
Optional additions to this to mix up the texture or flavour profile could include steamed green beans, anchovy fillets, capers or red onion.
Scorecard
- Diet Quality Score = 88%
- Satiety Index Score = 71%
- Protein % = 55%
- P:E ratio = 2.5
Macros
One serving provides 335 calories, 45 g of protein, 13 g of fat, and 5 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
- 1 cup (approx. 55 g/2 oz) mixed salad greens
- 1 (approx. 100 g/3.5 oz) tomato
- 2 boiled eggs, peeled and cut in half
- 6 black olives
- 1 can of tuna (approx. 130 g/5 oz)
- Salt and pepper
Directions
- Place all the ingredients in a salad bowl.
- Drizzle over a bit of the brine, water or oil from the canned tuna, and sprinkle with salt and pepper to taste.
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.
