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.


One serving provides 160 calories, 27 g of protein, 1 gram 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.  


  • 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


  • 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 

Find more recipes to suit your goal.

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

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:

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

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.

Leave a Comment