Chopped Salads

Chopped salads are a great fast food trend with outlets like ‘Chopped’ and ‘The Green Kitchen’ but why not do your own – very handy to eat with just a fork and loads of room for creativity… choose from the following and fill your lunchbox!

Vegetables (300g total, approx. 100kcal)

For example:

  • Baby leaf spinach
  • Salad leaves
  • Tomatoes
  • Cucumber
  • Grated carrot,
  • Shredded cabbage
  • Cauliflower
  • Broccoli
  • Peppers
  • Radish
  • Asparagus
  • Fennell
  • Roast / grilled veg like courgettes etc…

Protein (portion size is for cooked weight)

(approx. 150kcal)

  • 120g chicken or turkey
  • 150g prawns
  • 150g tuna (in water)
  • 100g tuna (in oil)
  • 2 hard boiled eggs
  • 150g chick peas, beans or lentils
  • 50g houmous
  • 40g Cheddar cheese
  • 50g Brie or goat’s cheese
  • 60g Feta cheese

 Healthy fats (approx. 100kcal)

  • 2 teaspoons balsamic dressing and 2 teaspoons seeds
  • 1 tablespoon Caesar dressing
  • 1 tablespoon mayonnaise
  • 1 tbsp Light mayonnaise and 2 teaspoons seeds
  • 1 tbsp lemon juice, 1 tsp olive oil and 2tsp Parmesan cheese

Choose your 300g vegetables and your protein choice, chop finely on a big board, place in a large bowl and mix with healthy fat choice – that’s it! If you’ve followed the indicated portion sizes you will have a balanced meal of about 350kcal 😊