Often the most naturally vibrant and colourful meals and foods are the most nutritious and flavourful. These days food manufacturers have perfected the science of artificial flavours and colours to trick our brain 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, and anchovy fillets, capers or red onion.
One serve provides 335 calories, 45 g protein, 13 g fat and 5 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 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
- Place all the ingredients in a salad bowl.
- Drizzle over a bit of the brine, water or oil from the canned tuna, sprinkle with salt and pepper to taste.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- low carb & blood sugar
- blood sugar & fat loss
- high protein:energy ratio
- low carb vegetarian
- egg & dairy-free
- cancer (weight loss & nutrient density)
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.