Fresh, flavorful, protein-rich, and on the table within 20 minutes.
Summer has begun. Perhaps you are already on vacation, going away soon, or simply enjoying the longer evenings. It is precisely during this period that many people opt for a light meal more often. Unfortunately, many summer salads contain too little protein, causing you to get hungry again sooner.
This Mediterranean summer salad is different.
Due to the combination of grilled chicken, fresh vegetables and healthy fats, this is a complete meal that keeps you feeling full for a long time. Ideal as lunch or as a light evening meal on a warm summer day. You nourish your body with high-quality nutrients and have enough energy left to enjoy everything summer has to offer.
Why this dish is so perfect for summer
✔ Ready within 20 minutes
✔ Rich in protein for maintaining muscle mass
✔ Plenty of vegetables and fiber for a long-lasting feeling of fullness
✔ Healthy fats that contribute to a healthy diet
✔ Delicious as lunch, dinner, a barbecue dish, or to take to the beach, the campsite, or on vacation
For anyone who wants to get fitter, lose a few kilos, or simply eat healthily without spending hours in the kitchen, this is a perfect summer meal.
Ingredients (1 person)
- 150 grams chicken fillet
- 75 grams of mixed salad
- 100 grams of cucumber
- 150 grams of cherry tomatoes
- ½ red bell pepper
- ¼ red onion
- 30 grams of feta (light is also fine)
- 10 grams of walnuts
- 1 tablespoon extra virgin olive oil
- Juice of half a lemon
- Pepper, oregano, and basil to taste
Preparation
- Grill the chicken breast with some pepper and oregano (or other herbs of your choice) until cooked through, and cut it into slices.
- Meanwhile, cut the vegetables and mix them with the lettuce.
- Distribute the chicken, feta, and walnuts over the salad.
- Make a simple dressing of olive oil, lemon juice, pepper, and basil, and pour it over the salad.
Bon appétit and enjoy this delicious, healthy summer meal!
Why this meal is such a good choice
From the age of 35, muscle mass gradually decreases. That is precisely why it is important to consume enough protein, especially if you want to get fitter or lose weight. In combination with strength training, protein helps you maintain or even build muscle mass. This supports not only a stronger body but also a healthy metabolism.
In addition, the many vegetables and fibers ensure that you feel full for longer. This reduces the likelihood of snacking later in the day or unconsciously overeating.
Nutritional value (per serving)
- Energy: ± 480 kcal
- Proteins: 43 grams
- Carbohydrates: 16 grams
- Fats: 26 grams
- Fibres: 7 grams
Energy distribution
- 37% proteins
- 50% fats
- 13% carbohydrates
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