This version of the Italian-inspired salad levels up the protein for maximum satiety.
The tuna provides the bulk of the energy and protein as well as plenty of niacin, B12, choline, iron, phosphorus and selenium. A dollop of tahini brings a Mediterranean twist along with copper, phosphorus, calcium and iron.
The spinach adds folate, potassium and vitamin K1, while the tomato boosts vitamins A and C.
Scorecard
- Diet Quality Score = 77%
- Satiety Index Score = 34%
- Protein % = 30%
- P:E ratio = 0.9
Macros
One serving provides 335 calories, 52 g of protein, 10 g of fat, and 7 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
- 100 g (3.5 oz) tomato, thinly sliced
- 1 tbsp capers
- 20 g (0.7 oz) spinach
- 185 g (6.5 oz) tin tuna in spring water
- A drizzle of olive oil (optional)
- Salt and pepper
TAHINI MAYO
- 1 tbsp tahini
- 1 clove of crushed garlic
- Juice of half a lemon
Directions
- Place the sliced tomato on the plate.
- Mix the tahini mayo ingredients, adding a little water to loosen if needed, and dollop some on each tomato.
- Sprinkle over the capers.
- Add the tuna.
- Place spinach leaves in the centre.
- Drizzle over olive oil and sprinkle with salt and pepper.
More
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