Ingredients

• Tofu (100g): ~8g protein, ~4g fat, ~2g carbs
• Quinoa (1/2 cup cooked): ~4g protein, ~20g carbs, ~2.5g fat
• Chickpeas (1/2 cup cooked): ~7-8g protein, ~20g carbs, ~2-3g fat
• Avocado (1/2 avocado): ~2g protein, ~15g fat, ~9g carbs
• Nuts and Seeds (handful): Protein and fat content varies by type, e.g., almonds (~6g protein, ~14g fat per ounce) or sunflower seeds (~5.5g protein, ~14g fat per ounce)
• Spinach or Kale (2 cups): Negligible protein, ~4-6g carbs, negligible fat
• Bell Peppers (1 medium pepper): Negligible protein, ~5g carbs, negligible fat
• Tomatoes (1 medium tomato): ~1-2g protein, ~4-5g carbs, negligible fat
• Cucumbers (1 medium cucumber): Negligible protein, ~3-4g carbs, negligible fat
• Red Onion (1 small onion): Negligible protein, ~5-6g carbs, negligible fat

Nutrition Per Serving

Cooking Instructions

Cook quinoa according to package instructions. Let it cool.

1. Cut tofu into cubes and marinate with your choice of herbs, spices, and a bit of olive oil. You can also lightly pan-fry the tofu cubes.
2. Rinse and drain chickpeas if using canned.
3. Prepare the vegetables by washing and chopping them into bite-sized pieces.
4. In a large bowl, combine cooked quinoa, marinated tofu, chickpeas, vegetables, and avocado slices.
5. Toss in a mix of nuts and seeds.
6. In a separate small bowl, whisk together extra virgin olive oil and lemon juice to create the dressing. Add herbs and spices to taste.
7. Drizzle the dressing over the salad and gently toss to combine all ingredients.
8. This salad provides a good balance of protein, healthy fats, complex carbohydrates, and a variety of essential micronutrients. Remember to adjust quantities based on your individual nutritional needs and preferences. Additionally, consulting a registered dietitian can provide personalized guidance tailored to your specific dietary requirements.