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 (B1), riboflavin (B2), folate, A, and vitamin K1 while the bell peppers boost the vitamin C.
Scorecard
- Diet Quality Score = 93%
- Satiety Index Score = 100%
- Protein % = 69%
- P:E ratio = 3.7
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-sized salad bits.
- Place into sealable containers (if taking to work) or place in a bowl if eating immediately.
- Add fresh or canned seafood. Add a second can if you need more protein or energy.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
