Lunch Salad

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Lunch Salad

This is called lunch salad because, yes, you guessed it, it makes a great lunch. Instead of taking tuna, egg, or chicken salad for lunch, which contain mostly meat, you can make this quick lunch salad that incorporates so many more vegetables and grains, and is as satisfying as it is good for you. There are multiple variations but the basic premise is a whole grain – bean – vegetable – and a protein (chicken, tuna, or more beans). Other ways to vary this dish would be to add fruit in place of some of the vegetables.

Serves 6
Serving Size: 1¼ cups
Prep Time: 25 minutes-1 hour (based on choices)
Cook Time: (depends on grain selected)
Total Time: 25 minutes-1 hour 30 minutes (based on choices)


Choose 2 CUPS Whole Grain:

  • Brown rice
  • Quinoa
  • Bulgur

Choose 1 CUP Beans:

  • Garbanzo beans
  • Pinto beans
  • Black eyed peas
  • White beans

Choose THREE Cups of Chopped Vegetables (choose a combination or just one):

  • Carrots
  • Cucumbers
  • Summer squash
  • Green peppers
  • Celery
  • Onion
  • Napa cabbage
  • Broccoli
  • Cauliflower

Choose a Protein:

  • 6 ounces of grilled chicken
  • 1 (5 ounce) can of tuna
  • 1 cup of beans (additional)
  • 3 ounces of nuts (about ½ cup of almonds or ⅔ cup of peanuts)


  • 6 tablespoons olive oil
  • 6 tablespoons balsamic vinegar


  1. Mix your selections with olive oil and balsamic vinegar (or vinegar of your choice).
  2. Place in 6 individual containers. You are ready for a week (almost) of lunches.

Nutrition Information per Serving:
(Based on quinoa, garbanzo beans, carrots, celery, broccoli, & chicken)

  • Serving Size: 1¼ cups
  • Vegetables: ¾ cup
  • Fruits: 0 cups
  • Calories: 225 calories
  • Carbohydrates: 19 grams
  • Fiber: 4 grams
  • Protein: 4 grams
  • Fat: 15 grams
  • Sodium: 76 mg

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