Surf and turf

This robust surf and turf recipe from Emma Vickers is tasty and vibrant. It is super nutritious and satiating! The beef provides plenty of protein along with zinc, selenium, phosphorus, iron, choline, B3, B6 and B12. The prawns also provide some selenium, choline, copper. The leafy greens fill in the manganese, magnesium, vitamin K, folate and vitamin A. The mushrooms brings some copper and B5 while the sparagus provides folate and B1.


One serving provides 270 calories, 47 g of protein, 5 grams of fat and 6 g of net carbs.


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


Beef Steak, Sirloin100g
Prawns 50g
Mushrooms 4medium
Rocket 1cup
Asparagus 100g


  • Well season minute steak  (with quality salt and freshly cracked pepper) and sear on hot heat both sides. Place on plate to rest and slice.
  • Well season prawns with quality salt, freshly cracked pepper, chilli or fresh flakes. Pan fry in a little unrefined coconut oil or butter with fresh crushed garlic. Set aside or before setting aside throw in finely chopped herbs and toss through prawns just before plating up
  • Steam spinach or cook spinach in bone broth with crushed garlic, salt and pepper. Cook until tender and bone broth has evaporated. 
  • Slice finely mushrooms and fry up in a little butter or coconut oil. Well season with salt and paper.
  • Plate up different components.

Suitable for

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


  • Emma Vickers


Click the links to see the highest-ranking recipes for each goal.

nutrient density91%
lean bulking/bodybuilder79%
fat loss96%
blood sugar & fat loss90%
blood sugar/diabetes 40%
ketogenic 21%