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If you need some easy lunch ideas, this four-ingredient meal will definitely cater to you.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• Kelly Rowland’s protein-packed lunch features sardines, soft-boiled eggs, greens and fresh lemon.
• Sardines are rich in omega-3s and protein, supporting brain and heart health in a simple, flavorful meal.
• Rowland’s easy recipe highlights nutrient-dense ingredients and quick prep for a balanced, healthy lunch.

Destiny’s Child may have disbanded 20 years ago, but that was just a launching pad for Kelly Rowland. Between releasing her own music, starring in movies and being a judge on The X Factor and The Voiceshe’s been busy. With all that work on her plate, it makes sense that she opts for simple meals that are packed with protein—including the go-to lunch she recently shared on Instagram.

“Sardines, but make it effortless,” the caption of her post reads. To copy Rowland’s recipe, you’ll just need some sardines, your favorite lettuce, a couple of eggs and some fresh lemon.

In the text on top of her video, Rowland refers to sardines as a “superfood”—we wouldn’t use that word, but sardines definitely have health benefits worth exploring. Like so much delicious seafood, sardines are packed with omega-3 fatty acids, which help improve brain and heart health. They may not be to everyone’s taste, as the comments can attest, but if you like a strong, salty fish, sardines are a great option for protein and healthy fat.

It’s worth noting that actress Kerry Washington is on board with the meal, commenting “YAS CHEF.” Many commenters said they’re giving sardines a try because of Rowland and her video.

As for putting the lunch together, the steps are simple. Rowland plates a bunch of sardines and a fluffy assortment of greens onto a plate. Then she soft-boils two eggs on the stove. She places her eggs in an ice bath so they stop cooking before becoming hard boiled—a key step for softer yolks. Then she removes the shells and sets the eggs aside.

Like sardines, eggs also pack in lots of nutrients in every bite—and that includes a bit more protein. Between the eggs and the sardines on the plate, this lunch packs in about 30 grams of protein. Eggs also have B vitamins and vitamin D, which can help you reach your daily vitamin goals without needing a supplement.

Rowland also rolls her lemon on the cutting board “for maximum juiciness” before slicing it and putting half of the citrus on the plate. Rowland isn’t making up the idea that rolling a lemon helps soften it up and release more juice—chefs do it all the time! Another way to get more juice is to microwave your citrus for a few seconds before squeezing.

With her lemon all set, Rowland cuts up the soft-boiled eggs to reveal beautiful orange yolks, barely set, and fans them out on the plate with everything else. She sprinkles on some salt and pepper and then drizzles olive oil over everything. Since we don’t see her enjoy her meal, we don’t know if she mixed and matched bites of the egg, sardine and greens like a traditional salad or ate each component on its own. Either way, the plate is packed with nutrients, healthy fats and big flavors.

If you want to add some more three-ingredient meals into your rotation, we’ve got a few more ideas for you. Start with Rowland’s delicious plate and expand your routine to these other delicious eats: