As the warmer days return, salads become the go-to dish on our plates. Simple, quick and endlessly versatile, these light meals are perfect for busy women who want to enjoy their food while eating a balanced diet. To spare you a bland canteen lunch or the lure of a bakery sandwich, we’re sharing 5 salad recipes to pack in your lunchbox, from Monday to Friday, plus 2 light dressings to go with them. That way, you can eat healthily and deliciously, even at work! So, ladies, ready to take on a week of balanced lunches?
My light salad recipes for the week
All these recipes include a serving of protein a serving of starchy foods and a serving of vegetables. This food trio lets you put together a balanced, complete lunch, without going hungry!
Monday: courgette, lentil and feta salad
Ingredients
- 1 large courgette
- 1 serving of cooked lentils
- 30g feta
- A few sun-dried tomatoes
Recipe
Peel the courgette and cut it into small cubes. Add the lentils, the feta cut into cubes, and a few sun-dried tomatoes. Mix well — it’s already ready!
Tuesday: quinoa, pomegranate and feta salad
- 50g raw quinoa
- ½ pomegranate
- 30g feta
- A handful of baby spinach
Recipe
Start by cooking the quinoa according to the packet instructions. Once cooked and cooled, deseed the pomegranate and add the seeds to the quinoa. Cut the feta into cubes and add to your salad. Finally, add the baby spinach and toss gently.
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- Peppermint contributes to digestive function, and green anise helps support digestion
- Couch grass brings its gentle sweetness, hibiscus its tangy note and meadowsweet its floral touch
- Linden, for its part, adds a soft, floral note and aids digestion
Wednesday: rice, tuna and olive salad
Ingredients
- ½ glass of raw brown rice
- 90g canned tuna
- 6 olives
- 10 cherry tomatoes
Recipe
Cook the rice. Meanwhile, wash the cherry tomatoes and cut them in half. Once the rice is cooked and cooled, add the tuna, olives and tomatoes. Mix well and enjoy!
Thursday: pasta salad with melon and mozzarella
Ingredients
- 70g raw pasta
- ¼ melon
- 30g mozzarella
- 4 slices of bresaola
Recipe
Start by cooking the pasta. While it cooks, cut the melon into cubes. Once the pasta is cooked and cooled, add the melon, the mozzarella torn into pieces, and finish with the bresaola.
Friday: quinoa, chicken and strawberry salad
Ingredients
- 50g raw quinoa
- 1 chicken breast
- 10 strawberries
Recipe
Cook the quinoa in water. While it cooks, cut the chicken breast into cubes and pan-fry in a drizzle of olive oil until lightly golden. Wash and halve the strawberries. Once the quinoa and chicken have cooled, gently toss all the ingredients together.
Which dressing should I choose for my salad?
Making light salads is one thing, but knowing what to dress them with is quite another! A shop-bought dressing from the supermarket or a homemade one that’s too rich can quickly push up the calorie count and make your lunch feel heavy. Here are 2 dressings you can whip up to go with your salads…
Light vinaigrette
Ingredients
- 1 tbsp vinegar
- 2 tbsp water
- 1 tsp mustard
- Salt and pepper
Recipe
To make this light vinaigrette, simply mix all the ingredients together!
Creamy lemon dressing
Ingredients
- 1 tbsp 0% fat fromage blanc
- ½ lemon
- Salt and pepper
Recipe
Squeeze the half lemon and stir the juice into the fromage blanc. Season with salt and pepper to taste. Done!
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