July 03, 2023

Your summer salad guide

We understand how tricky it can be to come up with new and exciting meal prep ideas. This week, we have you covered. Mix & match any ingredient of your choice from each category and enjoy an almost endless range of possible combinations!

Step 1: Choose your base

  • Baby spinach
  • Rocket and watercress
  • Kale
  • Shredded cabbage
  • Mixed salad greens

Step 2: Pick your protein

  • 1 chicken breast
  • 1 salmon fillet
  • 1 mackerel fillet
  • 100g prawns
  • 2 boiled eggs
  • ½ block smoked tofu
  • 100g tempeh
  • ½ can chickpeas
  • ½ can lentils
  • ½ can beans - any kind
  • 80g - 100g edamame
  • 80g - 100g peas

Step 3: Pick your slow-releasing carb

  • 30-50g Red and white quinoa
  • 30-50g Black, red or brown rice
  • 30-50g Buckwheat
  • ½ can chickpeas
  • ½ can lentils
  • ½ can beans - any kind
  • A few handfuls of pea, lentil or chickpea pasta
  • Sweet potato

Step 4: Pick your anti-inflammatory fat

  • 1 tsp seeds, like chia, flaxseeds, hemp, sesame, pumpkin seeds, or a mix of some or all
  • 10-15 nuts like unsalted almonds, macadamias, cashews, walnuts, pecan nuts, hazel nuts, pistachios, pine nuts
  • ¼ - ½ avocado
  • Olives - all kinds
  • See dressing suggestions

Step 5: Pick your dressing

  • 1 tbsp olive oil + 1 tbsp balsamic vinegar + orange juice
  • 1 tbsp olive oil + 1 tbsp balsamic vinegar + lemon juice + 1 tsp honey
  • 1 tbsp olive oil + 1 tsp honey + 1 tsp mustard
  • 1 tbsp flaxseed oil + 1 tbsp balsamic vinegar + lemon juice + 1 tbsp yoghurt
  • 1 tbsp sesame oil + 1 tbsp soy sauce + lime juice
  • 1 tbsp tahini + 1 tsp mustard + lemon juice

Step 6: Pick your fibre

This is where you create a rainbow on your plate and add any vegetables that you have in the fridge. The list is endless, but here are some ideas: 

  • Shredded carrot
  • Broccoli
  • Cauliflower
  • Beetroot
  • Artichokes
  • Shredded cabbage - red and white
  • Grilled or raw courgette
  • Grilled aubergine
  • Grilled nectarines
  • Bell peppers
  • Red onion
  • Sweetcorn
  • Red & yellow tomatoes
  • Mango
  • Orange
  • Grapefruit
  • Grapes
  • Berries - all kinds

Step 7: Extra goodness! Fermented Foods

  • Pickled onions
  • Sauerkraut
  • Kimchi
  • Gherkins
  • Spicy Korean carrots

Step 8: Garnish with herbs & Spices

Combine as many as you like - herbs and spices count towards your weekly plant points, so use the chance to ramp them up!

  • Herbes de Provence
  • Oregano
  • Rosemary
  • Thyme
  • Basil
  • Coriander
  • Parsley
  • Tarragon
  • Sage
  • Dill
  • Paprika
  • Turmeric + black pepper
  • Mustard seeds
  • Chilli
  • Garlic or onion granules
  • Cinnamon

We hope this guide gives you all the extra inspiration you need in your life!