Why you should try it
Looking for a light lunch that actually keeps you full? This salad was created by our Sports Nutritionist Matt Jones around a simple idea: build every plate from protein, healthy fat and fibre, and your energy stays steady for hours.
Matt says: "A salad like this is deceptively complete. You have lean protein from the chicken, healthy fats from avocado and walnuts, and plenty of plants in one bowl, which is exactly the kind of everyday eating that keeps energy stable."
With around 21 g of protein and just 12 g of carbohydrate per portion, it is naturally blood-sugar-friendly. Steady blood sugar matters for everyone, and it can feel especially welcome through perimenopause and menopause, when energy and mood are more sensitive to what is on your plate.
Ingredient deep-dive
Matt says: "Fat gets an undeserved bad reputation. The body actually needs healthy fats to make hormones, so the avocado, walnuts and olive oil here are doing real work, not just adding flavour."
The walnuts add a plant source of omega-3 (ALA), while crisp cucumber and iceberg bring hydration and fibre for very few calories. If you would like a direct marine source of EPA and DHA alongside your meals, Omega 3+ is an easy daily addition.
Note: as written this salad is naturally gluten-free. To keep it plant-based, swap the chicken for roasted chickpeas or marinated tofu and use a plant-based yoghurt in the dressing.
Serve with a wedge of lemon and an extra crack of black pepper, and enjoy straight away while the chicken is still warm.
Ingredients
- ½ iceberg lettuce, shredded
- 12 basil leaves, torn
- 1 ripe avocado
- 2 tsp lemon juice
- ½ cucumber, peeled
- 25 g walnuts
- 2 chicken breast fillets (around 150 g each)
- 1 tbsp olive oil
- 1 tbsp mustard
- 1 tbsp honey
- 3 tbsp yogurt
- 1 tbsp mayonnaise
- 1 garlic clove, minced
Instructions
- Add the shredded iceberg lettuce and torn basil to a large bowl and toss. Divide between four serving bowls.
- Season the chicken fillets with salt and rub with the olive oil. Heat a dry pan and fry the chicken for 5 minutes on each side.
- Meanwhile, mix the mustard and honey. Brush the tops of the fillets with half the honey-mustard glaze, then turn and cook for another 1.5 minutes. Repeat on the other side. Once cooked, let the chicken cool slightly, then chop.
- Cut the avocado flesh into cubes and drizzle with the lemon juice. Peel and slice the cucumber.
- Make the garlic sauce by mixing the yogurt, mayonnaise and minced garlic. Season with salt and pepper.
- Top the salad bowls with the chopped chicken, avocado, cucumber and walnuts. Spoon over the garlic sauce and serve.
