Salad Plan for Lunch

Spring Mix and Sprouted Bean Delight

• Salad Base:
  • 2 cups organic spring mix
  • 1/4 cup sprouted moong beans
  • 1/4 cup sprouted chana
• Add-Ons:
  • Sliced cucumber
  • Grated carrots
  • A handful of toasted seeds (pumpkin or sunflower)
• Dressing: Lemon Garlic Vinaigrette
  • 3 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 1 small garlic clove, minced
  • Salt and pepper to taste

Protein-Rich Power Bowl

• Salad Base:
  • 1 cup organic spring mix
  • 1/2 cup cooked quinoa
  • A few shredded lettuce leaves
• Add-Ons:
  • 1 hard-boiled egg (sliced)
  • Sliced avocado
  • Diced bell peppers
• Dressing: Apple Cider Vinegar Dressing
  • 2 tbsp apple cider vinegar
  • 4 tbsp olive oil
  • 1 tsp Dijon mustard
  • Salt and pepper to taste

Mediterranean Sprouted Salad

• Salad Base:
  • 1 cup organic spring mix
  • 1/4 cup sprouted chana
  • A few lettuce leaves
• Add-Ons:
  • Sliced cherry tomatoes
  • Cucumber chunks
  • Crumbled feta cheese
• Dressing: Herby Olive Oil Dressing
  • 4 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1 tsp garlic powder
  • Salt and pepper to taste

Warm Salad with Sweet Potato and Beans

• Salad Base:
  • 2 cups organic spring mix
  • 1/2 cup roasted sweet potatoes (cubed)
  • 1/4 cup sprouted moong beans
• Add-Ons:
  • Sliced radishes
  • Chopped walnuts
• Dressing: Tahini Lemon Dressing
  • 2 tbsp tahini
  • 2 tbsp fresh lemon juice
  • 2 tbsp water
  • 1 tsp cumin powder
  • Salt to taste

Spinach-Spring Mix Energy Bowl

• Salad Base:
  • 1 cup organic spring mix
  • 1 cup baby spinach
  • 1/4 cup sprouted moong beans
• Add-Ons:
  • Hard-boiled egg (sliced)
  • Toasted almonds
  • Diced red onions
• Dressing: Creamy Avocado Lime Dressing
  • 1 ripe avocado
  • 2 tbsp lime juice
  • 2 tbsp water
  • Salt and pepper to taste

Crunchy Veggie Mix with Yogurt Dressing

• Salad Base:
  • 1.5 cups organic spring mix
  • A handful of shredded lettuce
• Add-Ons:
  • Shredded cabbage
  • Grated carrots
  • Sliced cucumber
  • A handful of sprouted chana
• Dressing: Herbed Yogurt Dressing
  • 3 tbsp plain Greek yogurt (unsweetened)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp fresh dill or parsley, chopped
  • Salt and pepper to taste

Filling Sprouted Bean and Avocado Bowl

• Salad Base:
  • 2 cups organic spring mix
  • 1/4 cup sprouted moong beans
  • 1/4 cup sprouted chana
• Add-Ons:
  • Sliced avocado
  • Cherry tomatoes
  • Toasted pumpkin seeds
• Dressing: Lemon Garlic Vinaigrette
  (Repeat from Day 1)

Sprouted Bean Salad Recipe

• Sprouted moong beans: 1 cup
• Sprouted chana (chickpeas): 1 cup
• Cucumber: 1 medium, finely diced
• Tomatoes: 2 medium, finely diced
• Onion: 1 small, finely chopped (optional)
• Carrot: 1 small, grated
• Green chili: 1 small, finely chopped (optional, for spice)
• Coriander leaves (cilantro): A handful, finely chopped
• Lemon juice: 2 tablespoons (to taste)
• Chaat masala: 1 teaspoon (optional, for a tangy kick)
• Black salt: 1/4 teaspoon (optional, for extra flavor)
• Salt and pepper: To taste

• Olive oil: 1 tablespoon (optional, for added richness)

• Add-ons: include pomegranate seeds, roasted peanuts, or sunflower seeds for added crunch and flavor.
• Customizable dressing: Replace lemon juice with a light yogurt or tahini dressing for a creamy twist.
• Meal prep: Store the sprouts and chopped veggies separately, and mix them fresh for each meal to retain crunchiness.

Tabbouleh Mediterranean Salad

Traditional tabbouleh is heavy on parsley

Ingredients

• Curly parsley: 1 large bunch, finely chopped
• Bulgur wheat: 1/2 cup (soaked or cooked as per instructions)
• Tomatoes: 2-3 medium, finely diced
• Cucumber (optional): Finely diced
• Mint leaves: A handful, finely chopped
• Lemon juice: 2-3 tablespoons (to taste)
• Olive oil: 3-4 tablespoons
• Salt and pepper: To taste
• Green onions: Finely chopped (Optional)
• Garlic: Finely minced (if you prefer a garlicky flavor)

Instructions

Prepare the bulgur:
Soak the bulgur in hot water for 15–20 minutes or until soft, or cook it according to package instructions. Drain any excess water.

• Finely chop the parsley, tomatoes, mint, and any optional ingredients like cucumber or green onions.
• In a large bowl, combine the cooked bulgur, parsley, tomatoes, mint, and optional cucumber.
• Add lemon juice, olive oil, salt, and pepper to taste. Mix well.
• Let the salad sit in the refrigerator for about 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Beet Root Salad Recipe

• Beets: 2 medium, boiled, roasted, or grated raw
• Cucumber: 1 medium, finely diced
• Carrot: 1 medium, grated
• Red onion: 1 small, thinly sliced (optional)
• Arugula or spinach: 2 cups (optional, for greens)
• Feta cheese: 1/4 cup, crumbled (optional, for creaminess)
• Walnuts or almonds: 1/4 cup, toasted and roughly chopped
• Pomegranate seeds: 1/4 cup (optional, for sweetness)

Dressing

• Olive oil: 2 tablespoons
• Lemon juice: 2 tablespoons
• Honey: 1 teaspoon (optional, for sweetness)
• Salt and pepper: To taste
• Dijon mustard: 1 teaspoon (optional, for tanginess)

Instructions

Prepare the beets:

• If using raw beets, peel and grate them.
• If using boiled or roasted beets, peel and dice or slice them after cooking.

Make the dressing:

• In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and pepper.

Tips

• Customization: Add avocado slices or cooked quinoa for extra creaminess and protein.
• Meal prep: Store the dressing separately and add it before serving to keep the salad fresh.

Chopped Vegetable Salad Recipe (Costco Mediterranean Salad)

Ingredients

• Romaine lettuce: 2 cups, chopped
• Broccoli: 1 cup, small florets
• Carrots: 1 medium, julienned or shredded
• Red cabbage: 1 cup, thinly sliced
• Cauliflower: 1 cup, small florets
• Chicory (endive): 1 cup, chopped
• Flatbread strips: 1/2 cup (toasted or baked)

  Dressing

• Organic balsamic vinegar: 3 tablespoons

General Tips

1. Maximize Spring Mix Usage: Use it as the primary base, mixing in small amounts of lettuce for variety.
2. Balance Nutrition: Incorporate proteins (eggs, beans), healthy fats (avocado, nuts), and carbs (quinoa, sweet potato).
3. Batch Prep Sprouts: Prepare sprouted moong and chana ahead of time to save effort.
4. Rotate Add-Ons: Add fresh or roasted veggies, seeds, or nuts for new textures and flavors.

Crunch

• Toasted (not fried) chickpeas (Boiled, cooked, dried and in oven on 425 for 30 to 40 mins)\
• chana
• Croutons
• pita chips
• roasted nuts

Quinoa Salad (Costco)

Ingredients:

• 3 cups quinoa, cooked
• 1 cup chickpeas, roasted
• 1/2 cups tomatoes, roasted
• 2 cups arugula
• 1 cup cucumber, sliced
• 1/4 cup mixed basil and mint leaves
• 1/2 cup feta, crumbled
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup red onion, diced
• 1/4 cup pine nuts, toasted
• 2 garlic cloves, grated
• 1 cup Italian dressing, divided
• 1/4 tsp sea salt
• Freshly ground black pepper, to taste

• Red pepper flakes, to taste

• Instructions:
  1. In a large bowl, combine the quinoa, tomatoes, arugula, cucumber, basil and mint, feta, olives, onion, pine nuts, and garlic.
  2. Toss to combine, then drizzle with half the dressing and toss again.
  3. Sprinkle with the salt, black pepper, and a few pinches of red pepper flakes, then toss again.
  4. Season to taste, tossing with more dressing as desired.
  5. Top with the roasted chickpeas and serve.
• Servings: Makes 6 servings.