Sardines on Rye — Omega-3, Calcium and D in One Bite — 60-Second Protocol
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meal · 2026-08-27
One of the few foods that gives you omega-3, vitamin D and calcium in the same bite.
Tinned sardines mashed onto dark rye with lemon, parsley and cracked pepper. Five minutes, no cooking, and one of the few foods that delivers omega-3, vitamin D and calcium in the same bite — the bones are edible and are where the calcium is.
The protocol
| Prep | 5 min |
| Calories | 360 kcal |
| Protein | 29 g |
| Fat | 13 g |
| Carbs | 28 g |
| Fiber | 4 g |
| Omega-3 EPA+DHA | ~1.4 g |
| Calcium | ~350 mg |
| Vitamin B12 | ~8 mcg |
| Vitamin D | ~180 IU |
Ingredients
- Sardines in olive oil, drained — 90 g (1 tin)
- Dark rye bread — 2 slices (60 g)
- Lemon juice — 1 tsp
- Flat-leaf parsley — 1 tbsp chopped
- Cracked black pepper — to taste
Full transcript
One of the few foods that gives you omega-3, vitamin D and calcium in the same bite. Tinned sardines mashed onto dark rye with lemon, parsley and cracked pepper — five minutes, no cooking. About one point four grams of EPA and DHA, three hundred and fifty milligrams of calcium, and eight micrograms of B12. The bones are edible, and that is where the calcium is. Full macros — agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
- https://www.nccih.nih.gov/health/omega3-supplements-what-you-need-to-know
- https://medlineplus.gov/calcium.html
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