Recipe: Energizing Protein-Power Salad

(makes 2-4 servings)

Ingredients: 

• 2 Tbsp apple cider vinegar

• 2 tsp Dijon mustard

• 1 garlic clove, minced

• ¼ tsp each salt and pepper

• ¼ cup (60 ml) extra virgin olive oil

• 8 cups (140 grams) salad greens

• 1 14 oz. (400 g) can artichoke hearts, rinsed and halved or quartered

• 1 cup (170 g) rinsed no-salt-added chickpeas

• 2 celery stalks, chopped (I also peel cause I hate the strings)

• 1 carrot, sliced or grated

• 1 avocado, chopped

• 2 hard-boiled eggs, chopped

Directions:

1. In a large bowl, add the vinegar, mustard, garlic, salt, and pepper. Gradually add the oil, whisking until well combined.

2. Add the salad greens, chickpeas, celery, carrot, avocado, and eggs and toss to coat with dressing.

3. All that’s left to do is sit down and devour it. :-)

Photo Credit: Canva by zeleno from Getty Images Pro

Recipe: Greek Chopped Salad

Have you ever had a chopped salad before? They are the BEST!

Because everything is chopped up into tiny portions, you get deliciousness in every bite and that makes them a lunch to look forward to.

As an added bonus, because of all that chopped goodness, they require less dressing than most other salads, which is perfect if you have a body transformation goal.

TIP: Taking the time to really chop up those ingredients before you put them in the salad bowl pays off!

Feel free to customize this salad recipe to suit your own tastes. Try adding chopped grilled chicken, chopped extra-firm tofu, or stirring in 1 cup of cooked quinoa.

4 Servings

Dressing Ingredients:

• 3 Tbps olive oil

• 1 Tbsp apple cider vinegar

• 1 Tbsp lemon juice

• 2 tsp Dijon mustard

• 1 tsp chopped fresh oregano

• ¼ tsp sea salt

• ¼ tsp fresh black pepper

Salad Ingredients:

• 4 oz (112 grams) roasted red peppers, chopped finely (about the same as 1 red pepper)

• 4 cups (170 grams) romaine lettuce, chopped

• 2 small cucumbers, chopped

• 1 cup (150 grams) grape tomatoes, halved

• 2 Tbsp pitted kalamata olives, chopped

• 1 (15 oz / 425 grams) can salt-free cannellini beans, rinsed and drained

• ¼ cup (30 grams) feta or goat cheese, crumbled

• Optional: 8 oz (225 grams) chopped grilled chicken, 1 cup (215 grams) chopped or shredded tofu, and/or 1 cup (185 grams) cooked quinoa

Directions:

1. In a large salad bowl, whisk together all the dressing ingredients.

2. Next, add all of the salad ingredients EXCEPT the feta cheese, and stir to incorporate the dressing.

3. Top with feta and enjoy!

Photo Credit: Canva by Alex_Petin from Getty Images

Recipe: Kitchen Sink Salad

1 Serving

Ingredients:

• 2-3 cups mixed greens (not iceberg)

• ½ tomato

• 1 Tbsp pumpkin seeds

• ½ shaved carrot

• ½ sliced zucchini

• ½ diced red bell pepper

• Handful of sprouts

• ¼ avocado, sliced

• 2 Tbsp Balsamic Dressing 

• 4-8 oz protein of choice (chicken, fish, turkey)

Directions:

1. In a bowl, toss everything together any way you please.

2. Enjoy!

Photo Credit: Canva by Barbara Dudzinska from Getty Images Pro

Recipe: Grab and Go Salad Recipe

4 days worth of lunches in this recipe! 

I’ve got a really simple but delicious no cook grab-and-go salad recipe for you today!

Meal prep plays a big role in sticking to your nutrition game-plan, and this recipe will help make your life a lot easier AND stay on track with your goals.

It’s perfect for bringing to work and you can customize it based on your taste and what veggies you have on hand. Feel free to experiment because you can’t go wrong!

Also – you can amp up the protein quotient on this by adding your choice of protein just before serving. Try shrimp, chicken, cooked beef, black or pinto beans, or tofu.

Store this as-is, without the dressing or protein, otherwise, it could get soggy.

Serving Size: 4 Servings

 Ingredients:

• 4 cups/big handfuls shredded cabbage or dark leafy green lettuce

• 2 tbsp chopped fresh herbs

• 2 cups cooked quinoa or brown rice

• 2 bell peppers (your choice of color), chopped

• 4 medium carrots, peeled and chopped

• 1 medium cucumber, chopped

• 2 stalks celery, chopped

• 1 cup beets, chopped

• 1 tbsp sesame seeds

• OPTIONAL: 2 cups shrimp, shredded cooked chicken, or other protein choice

Peanut Sauce:

• ½ cup (130 g) peanut or almond butter

• ¼ cup (60 ml) lower-sodium coconut aminos

• ¼ cup (60 ml) water

• 1 tbsp rice vinegar

• 1 tbsp honey or maple syrup

• 1 clove garlic, minced

Directions:

1. Get 4 reusable glass containers. Place equal amounts of all of the ingredients in the containers, EXCEPT your optional protein choice.

2. In a medium bowl, whisk together the ingredients and pour equal amounts into ¼-cup containers.

3. Store in the fridge until ready to eat. To serve, stir ½ cup of your protein choice into the salad, shake the dressing well, and pour it over the top of the salad.  Mix well and enjoy!

Photo Credit: Canva by grThirteen by Getty Images