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 😊