Classic Salad

Rationale: high in fiber, high in protein, easy, gluten free, post-workout snack, breakfast

Variations: leafy greens options: spinach, kale, romaine; other veggie options: cucumbers, beets, radishes, mushrooms, etc; Some combinations work better than others so I’ll keep posting some of my favorites.  Substitute your favorite dressing for the olive oil and vinegar but measure it and pay attention to calories and fat!

Serving suggestions: To make this a more filling meal, pair it with a piece of fruit and a handful of nuts or top it with sunflower seeds, dried cranberries and avocado.


  • 1 tsp olive oil
  • 1 Tbsp maple balsamic vinegar
  • ~2 oz red pepper, chopped – about 1/2 of a pepper
  • ~2 oz green beans, cut into 1 inch pieces
  • ~2 oz mixed cauliflower and broccoli
  • 1/2 cup chickpeas
  • ~3 oz mixed salad greens (or other leafy greens) – 2 big handfuls


Put all the ingredients into a container in the order shown (to keep the mixed salad greens dry).  At lunch time, open the container and turn it over, emptying the contents onto a plate or bowl.  Enjoy!

Makes 1 serving.

Smoothie and salad prep

Yes, cutting up all your veggies for a healthy salad (and smoothie, shown on the bottom) can take a few minutes so why not make 3 or more servings at a time?  This will not only save you time, it will encourage you to keep eating your veggies throughout the week!

Spinach/leafy greens were not added yet when this picture was taken. 3 oz of greens would hide everything, that’s a lot of greens!

Nutrition per serving for 1 serving:

  • Calories: 222
  • Fat: 7g
  • Protein: 9g
  • Fiber: 12g
  • Iron: 38% RDA