Calories: 567kcal (or 360kcal)
Macros: 53g Protein, 14g Carb & 33g Fat
By popular demand, I grant you a low (or very low) calorie lunch. But don’t let the calories fool you, this is super tasty and reminds you of summer. The soft boiled eggs against the the ‘salt and vinegary’ flavour of quality fresh anchovies is a great tase combination. Layer in a light olive oil dressed salad, and you have a winning combinations if you like to do light lunch, whilst still get a good portion of protein and fat. This would be perfect for those on a keto diet, a very low calorie diet, or those who like to reserve a the majority of their calories for their evening meal. Save 207 calories by reducing to 2 Eggs and 65g of Anchovies (half a pack).
- Free-range Eggs – 3x
- Anchovy fillets matured in salt (M&S) – 130g
- Leafy Butterhead Salad – 23g
- Shredded Carrots – 1x medium
- Shredded Beetroot – 30g
- Cucumber – 30g
- Extra Virgin Olive Oil – 1x teaspoon
Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Anchovies are a good source of vitamins such as thiamin, riboflavin, niacin, folate, vitamin C, vitamin B12, vitamin B6, vitamin A, vitamin E, and vitamin K. They also contains fatty acids and cholesterol. Beetroot is a good source of iron, nitrates, betaine, magnesium and other antioxidants, in addition to helping lower blood pressure and boost exercise performance. Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.