Day 3

Lunch: Nicoise Salad

Cooking time: 15 minutes

Calories: 379

Ingredients:
  •       2 medium eggs
  •       3oz (85g) canned tuna, packed in water
  •       1oz (28g) canned anchovies
  •       1 cup (35g) lettuce, roughly shredded
  •       ½ cup (122g) cherry tomatoes, halved
  •       4 black olives, pitted
  •       1 teaspoon balsamic vinegar
  •       1 teaspoon extra-virgin olive oil
How to make:
  1.     Place eggs in a small pot and cover with cold water. Bring to a boil, then cover the pot and turn the heat off. Let the eggs cook, covered, for 9 to 12 minutes, depending on your desired doneness. Allow them to cool down, peel, and cut them into quarters.
  2.     Drain tuna and anchovies.
  3.     Add lettuce to a serving plate, then top with tuna, anchovies, cherry tomatoes, olives, and boiled eggs.
  4.      Drizzle with balsamic vinegar and olive oil.
Nutrients

Water: 206.96 g

 

Energy: 379 kcal

 

Protein: 39 g

 

Total lipid (fat): 20 g

 

Saturated fat: 5.1 g

 

Carbohydrate: 9 g

 

Fiber, total dietary: 2.7 g

 

Sugars, including NLEA: 4.9 g

 

Added sugars: 0 g

 

Calcium (Ca): 204.39 mg

 

Iron (Fe): 7.4 mg

 

Magnesium (Mg): 55.42 mg

 

Phosphorus (P): 394.96 mg

 

Potassium (K): 502.31 mg

 

Sodium (Na): 1596.21 mg