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!
