A very simple and super quick lunch. A tin of sardines in tomato sauce on a couple of slices of granary toast. Just to up the tomatoeyness even more, I added a handful of cherry tomatoes as well.
A tin of sardines in tomato sauce varies quite a bit in price. The cheapest I could find today on mySupermarket were in Tesco & Morrison best price at 34p, Aldi 40p, Sainsbury and Waitrose 60p, although strangely, Ocado ones were 49p, exactly the same pack, and Asda 50p.
Not counting the tomatoes, if you had a nice loaf, say £1.25, 2 slices would be 11p, plus 34p cheapest sardines, 45p for a healthy lunch. I don’t use any butter or spread. A value loaf would work out at 38p for lunch.
I began to ponder on just how healthy it is. We are all being urged to eat oily fish a couple of times a week, for the Omega 3. This page, like many similar ones I found, says that 91g sardines provides 61% of the RDA (Recommended Daily Allowance) of Omega 3. I’m not sure how much the weight of sardines to tomato sauce is, but a tin is typically 100-120g.
Another good source is dark green leafy vegetables, which seem to be the healthiest thing in the world to eat. Whenever I look at nutrition, they seem to come up.
So one lunch of sardines on toast, some dark cabbage through the week, and as far as Omega 3 goes, it seems you are there.