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, 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     

DescriptionAmountUnit
Tuna 95g
Spinach50g
Pepper, Red1/2small
Cucumber50g
Tomato 1small 
Mung Bean Sprouts 1tbsp
Alfalfa Sprouts1tbsp

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.

Contributor 

  • Monica Kendall

Suitable for

  • maximum nutrient density
  • bodybuilder
  • nutrient-dense maintenance
  • fat loss
  • blood sugar & fat loss
  • blood sugar & diabetes

Ranking 

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

nutrient density96%
lean bulking/bodybuilder92%
fat loss99%
blood sugar & fat loss97%
blood sugar/diabetes 72%
athlete/bulking25%
ketogenic 60%
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