Colourful Salad

If you are working from home, this is like having a canteen, where you choose from a selection of fresh veggies every day for your salad and choose a topping.  Vegetables provide the broadest range of nutrients and phytochemicals, especially fibre and carotenes, than any other food source. In their raw form, you get the max  nutrient concentration from some while others such as cabbage, broccoli, kale are better eaten cooked.

One serving is 80g. I recommend eating 5 servings of fresh vegetables per day.


One Salad Only: 109 Kcal Carb 17  Protein 3  Fat  4   Fibre 8

Salad Protein Toppings: listed individually below



80g, very large handful of green leaves – Cos, Spinach, red leaf

40g grated carrot

40g 1/4 of a red pepper

40g, 4 cherry tomatoes sliced into 8 pieces

20g, 4 thin rings of small onion

10g, 4 small olives in brine

5g, 1 teaspoon dry toasted sunflower & sesame seeds with cumin spice and chilli flakes


Salad Dressing

juice of half a lime or lemon

Apple cider vinegar


Prepare all your salad ingredients and select a variety, either mixing it all together or layering it, depending on how you like it to look. I’m a mixer.

In the picture on the left, I suggest preparing a 3 to 4 day supply of salad and change the protein topping at lunch or dinner.

Choose from 7 Protein Toppings

1. 150g, 1 breast free-range chicken, thinly sliced

0g C  Kcal 222  Protein 48  Fat 3  Fibre o


2. 2 boiled medium egg (60g x 2)

0g C  Kcal 159  Protein 16  Fat 10  Fibre 0


3. 125g Smoked Salmon

0g C  Kcal 230  Protein 28  Fat 13  Fibre 0


4. 75g, 1 fillet of  smoked mackerel

0g C  Kcal 226 Protein 16  Fat 18 Fibre 0


5. 145g, 1 large tin of tuna in brine

0C kcal 158  Protein 36   Fat 1   Fibre 0


6. 200g Chickpeas drained and rinsed

36C   Kcal 242   Protein 16.8  Fat 2.4   Fibre 8.6


7. Deli Ham (see it being cut) 4 x 50g thick slices

2C   Kcal 214   Protein 37  Fat 6.6   Fibre 0