#019

March 13, 2026

Hey there,

Sardines are one of the most underrated sources of protein. They’re also one of the cheapest high-protein foods you can buy.

Most cans give you about 20-24g of protein and roughly 200-250 calories. If you drain the oil, you can bring that down to around 160-210 calories per can.

They’re a great source of protein and healthy fats, which can help you stay full longer, support muscle recovery, and give you steady energy.

So today I’m sharing a simple sardine recipe that’s one of my favorite breakfasts. I usually eat it in the morning, but you can eat it any time of day.

It’s a Sardine-Potato Salad with all the main food groups present, which helps support energy, muscle recovery, and fullness.

Protein comes from the sardines and eggs, carbs come from the sweet potatoes for energy, healthy fats come from the sardines, and fiber comes from the vegetables to support digestion and fullness.

Ingredients

• sweet potatoes
• 1 can sardines
• about ½ cup chopped vegetables (onions, carrots, bell peppers, tomatoes)
• lettuce
• 2-4 boiled eggs
• seasonings of choice
• mayonnaise (optional)

How to make it

1. Cook the base.
​Chop the sweet potatoes into cubes and cook until soft. Boil the eggs and set aside.
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2. Prepare the vegetables.
​Chop the onions, carrots, bell peppers, and tomatoes.
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3. Build the salad.
​In a bowl, combine the onions, carrots, bell peppers, lettuce, and sweet potatoes. Add your seasoning and mix well. Seasonings you can try: black pepper, garlic powder, powdered pepper, salt, etc.
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4. Add the protein.
​Add the sardines (without the oil unless you want the extra calories) and gently mix.
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5. Finish the salad.
​Add the chopped tomatoes, then slice the eggs in half and place them on top. Add a tablespoon of mayonnaise if you’d like extra calories.

Nutrition estimate

Calories: ~600 kcal
Protein: ~47 g
Fiber: ~6 g

These numbers are estimates. Sardine brands can vary slightly in calories and protein, so the exact numbers may be a little different.

If you try this recipe, feel free to reply and let me know how you liked it.

That’s all for this week!

Take care and talk soon,

Maame.

PS: I had deliverability issues last week so most of you didn’t see my email. If it landed in your spam, please move it to your main inbox so you don’t miss any moving forward! I gave away an online yoga class to some of you, together with a Move & Nourish guide. Thanks to everyone who joined the class yesterday. Also, if you’re enjoying these emails, replying occasionally helps them reach your inbox better :)