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
Ingredients
Salad
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
Method
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
or
2. 2 boiled medium egg (60g x 2)
0g C Kcal 159 Protein 16 Fat 10 Fibre 0
or
3. 125g Smoked Salmon
0g C Kcal 230 Protein 28 Fat 13 Fibre 0
or
4. 75g, 1 fillet of smoked mackerel
0g C Kcal 226 Protein 16 Fat 18 Fibre 0
or
5. 145g, 1 large tin of tuna in brine
0C kcal 158 Protein 36 Fat 1 Fibre 0
or
6. 200g Chickpeas drained and rinsed
36C Kcal 242 Protein 16.8 Fat 2.4 Fibre 8.6
or
7. Deli Ham (see it being cut) 4 x 50g thick slices
2C Kcal 214 Protein 37 Fat 6.6 Fibre 0
