Balanced spinach-based lunches
Start with a generous base of spinach and add protein, healthy fat, and complex carbs for a satisfying meal. Aim for variety in texture and flavor to stay full and energized.
Composition checklist:
- Protein: grilled chicken, chickpeas, tuna, hard-boiled eggs, or tofu.
- Healthy fats: avocado, nuts, seeds, or olive oil-based dressing.
- Carbs: quinoa, farro, whole-grain bread, or roasted sweet potatoes.
- Extras for interest: roasted veggies, fresh herbs, or crumbled cheese.
Assembly tips:
- Use warm grains or roasted vegetables to slightly wilt spinach for better integration.
- Keep dressings separate for make-ahead salads to avoid limp leaves.
- Pack components individually for meal prep and combine when ready to eat.
This framework ensures meals are nutrient-dense and satisfying while showcasing spinach as the star.