Sardine & Avocado Power Bowl

The most omega-3 rich lunch in this collection. Sardines are among the most nutrient-dense foods on earth.

Ingredients

• 1 can (3.75 oz) sardines in olive oil or water, drained

½ avocado, cubed

• 1 cup cherry tomatoes, halved

½ cup white beans, rinsed

• 2 cups arugula or mixed greens
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp capers
• Red onion, thinly sliced
• Salt, pepper

Directions

1. Build bowl: arugula base → white beans → cherry tomatoes → red onion.
2. Top with sardine fillets (break into pieces or leave whole based on preference).

Add cubed avocado.

1. Whisk olive oil and lemon juice for dressing. Drizzle over bowl.
2. Add capers and season with salt and pepper.

Notes

If you’ve never tried sardines, start with the ones packed in olive oil — they’re much milder and richer than water-packed. Sardines are one of the highest EPA+DHA omega-3 sources available, with zero mercury risk (they’re too small to accumulate it).

Nutrition

Calories: 415 | Protein: 35g | Carbs: 18g | Fat: 24g | Fiber: 8g