Salmon and salad bowl

This incredibly nutrient-dense meal is from Angela Gourlay who won our Nutrient Density Challenge.  Angela said,

“This is one of my favourite go-to salads during the week for lunch or dinner. It’s fresh, satisfying and easy to prepare in advance. I like to finish off the salad with a squeeze of fresh lemon juice and chopped fresh dill.”

The salmon and mussels provide a solid dose of protein, omega 3, zinc, selenium, potassium, phosphorus, iron, choline, B6, B5, B3, B2 and B1 while the greens provide magnesium, copper, calcium, K, C, A and folate to provide a highly satiating and nutrient-dense meal.


One serving of this recipe provides 378 calories, 49 g of protein, 12 g of fat and 16 g net carbs.


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


Chard, Swiss50g
Red Bell Peppers50g
Mussels 75g
Asparagus 3spear


  • Wash and slice all the vegetables and leaves into bite side salad bits.
  • Place into sealable containers (if taking to work) or place in a bowl if eating immediately.
  • Add fresh or canned seafood.

Suitable for 

  • maximum nutrient density
  • fat loss
  • bodybuilder 
  • blood sugar and fat loss
  • blood sugar & diabetes


The ranking of this recipe for each goal is shown below (click the link to see the highest-ranking recipes for each goal).

nutrient density100%
lean bulking/bodybuilder100%
fat loss99%
blood sugar & fat loss99%
blood sugar/diabetes 100%
ketogenic 25%