This is an easy lunch or dinner. For a different flavor and twice the calcium, you could substitute canned sardines for the tuna, but I’ve never tried it.
- lettuce, romaine, 3.5 oz (100 g)
- onion, chopped, 1.5 oz (42 g)
- tomatoes, chunked, 5.5 oz (150 g)
- tuna, canned, albacore/white, packed in water (drain and discard the fluid), 5-oz can (140 g)
- olive oil, extra virgin, 1.5 tbsp (22 ml)
- vinegar, balsamic, 1/2 tbsp (7.5 ml)
- salt and pepper to taste (not counted in nutritional analysis below)
- almonds, 1.5 oz (45 g)
In a 3-quart (3 liter) bowl, put lettuce, onion, tomatoes, and tuna (3.25 oz or 90 g at this point). Add olive oil, balsamic vinegar, and salt and pepper to taste Mix well with a fork. Enjoy almonds separately, before, during, or after salad.
For extra zing, add a few squirts of fresh lemon juice. This is a neat trick if you’re trying to avoid salt.
- 58% fat
- 12% carbohydrate
- 30% protein
- 711 calories
- 22.3 g carb
- 9.4 g fiber
- 12.9 digestible carb
- 670 mg sodium
- 1,392 mg potassium
- Prominent features: rich in protein, B12, C, E, copper, iron, magnesium, manganese, niacin, phosphorus, and selenium