Tuna salad with spinach, onion and pumpkin seeds

Lean tuna, leafy spinach, onions and seeds hit DASH's priorities of low-sodium protein and potassium-rich vegetables, though canned tuna adds some sodium.

Oily fish, dark leafy greens, alliums and seeds are textbook Mediterranean components; only missing olive oil and a whole grain to be a perfect fit.

Fish, vegetables and seeds are all paleo-approved whole foods with no grains, dairy or legumes on the plate.

Very low-carb overall — tuna and spinach are near-zero carb, with only modest carbs from the onions and seeds, keeping it well within ketogenic range.

All components — tuna, spinach, onions, pumpkin seeds — are Whole30-compliant assuming the tuna has no additives and the spinach was sautéed in an approved fat.

Lean protein from tuna with low-glycemic vegetables and a small dose of seed fats is close to Zone's 40/30/30 protein-carb-fat balance.

Omega-3-rich tuna, polyphenol-rich onions, spinach and zinc/magnesium from pumpkin seeds all actively support an anti-inflammatory pattern.

High protein from tuna plus fiber from spinach, onions and seeds supports satiety and gentle digestion, though the volume is on the smaller side for a full GLP-1 meal.