Tuna, Salad & Sprouts

This is a quick and easy recipe that you can use for a light weekend lunch.

The tuna brings the protein, omega 3, selenium, zinc, phosphorus, iron, choline, B12, B6, B5 and niacin while the spinach fills in the thiamine, riboflavin (B2), folate, A, and vitamin K while the bell peppers boost the vitamin C.

Macros

One serving provides 160 calories, 27 g of protein, 1 gram of fat and 6 g of net carbs.

Micronutrients 

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

Ingredients     

  • 95 g tuna
  • 50 g spinach
  • 1/2 red bell pepper
  • 50 g cucumber
  • 1 small tomato
  • 1 tbsp mung bean sprouts
  • 1 tbsp alfalfa sprouts

Directions

  • 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 

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How Can I Calculate My Nutrient Intake?

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To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

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  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

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