Greens & Gains: Vegan Fuel for Fit Living

 Quinoa and chickpea salad 

Ingredients:

1 cup cooked quinoa

1 cup canned chickpeas (rinsed and drained)

½ red bell pepper, chopped

½ cucumber, chopped

2 tbsp chopped parsley

1 tbsp olive oil

Juice of ½ lemon

Salt and pepper to taste


Instructions:

1. Mix quinoa, chickpeas, bell pepper, cucumber, and parsley in a bowl.

2. In a small bowl, mix olive oil, lemon juice, salt, and pepper.

3. Pour over the salad and toss.



Benefits:

High in plant protein and fiber

Great for muscle repair and gut health

Quinoa is a complete protein



Tofu & Avocado Salad




Ingredients:

1 cup grilled tofu cubes

1 avocado, diced

1 cup baby spinach

½ red onion, sliced

1 tbsp sesame oil

1 tbsp soy sauce

1 tsp lime juice



Instructions:

1. Grill or pan-fry tofu until golden.


2. Mix all ingredients in a bowl and drizzle with sesame-soy-lime dressing.


Benefits:

Rich in healthy fats and plant protein

Avocado supports skin, brain, and heart health



Sweet Potato & Black Bean Salad





Ingredients:

1 cup roasted sweet potato cubes

1 cup black beans

½ cup corn

½ red onion, chopped

Cilantro, chopped

Dressing: lime juice, olive oil, cumin, salt



Instructions:

1. Roast sweet potatoes until tender.


2. Mix with black beans, corn, onion, and dressing.



Benefits:

Combines complex carbs and protein

High in iron and fiber, perfect for energy and digestion




Lentil & Beetroot Salad





Ingredients:

1 cup cooked green lentils

½ cup roasted beetroot, diced

2 cups arugula or spinach

¼ cup walnuts

Dressing: balsamic vinegar, olive oil, mustard



Instructions:

1. Combine all ingredients in a bowl.


2. Drizzle with balsamic dressing and toss.



Benefits:

Rich in iron and antioxidants

Supports blood health and endurance



Cucumber & Tomato Tahini Salad



Ingredients:

1 cucumber, diced

1 cup cherry tomatoes, halved

2 tbsp red onion

1 tbsp tahini

1 tbsp lemon juice

Salt and black pepper


Instructions:

1. Mix cucumber, tomato, and onion.


2. Whisk tahini, lemon, and seasoning, and toss.



Benefits:

Hydrating and refreshing

Tahini provides calcium and healthy fats



Kale, Apple & Walnut Salad





Ingredients:

2 cups chopped kale

1 apple, thinly sliced

¼ cup walnuts

1 tbsp maple syrup

1 tbsp apple cider vinegar

1 tbsp olive oil


Instructions:

1. Massage kale with olive oil.


2. Add apple and walnuts.


3. Mix maple syrup and vinegar for dressing and toss.



Benefits:

Kale is rich in vitamins A, C, and K

Great for bone health and immunity



Rainbow Veggie Noodle Salad




Ingredients:

1 cup spiralized zucchini or carrots

½ red bell pepper, sliced

½ cup shredded purple cabbage

1 tbsp sesame seeds

Dressing: soy sauce, rice vinegar, ginger


Instructions:

1. Combine all veggies.


2. Drizzle with dressing and sprinkle with sesame seeds.



Benefits:

Full of antioxidants and fiber

Great for detox and digestion


Edamame & Brown Rice Salad




Ingredients:

1 cup cooked brown rice

½ cup shelled edamame

½ carrot, shredded

2 tbsp green onions

Dressing: rice vinegar, sesame oil, soy sauce


Instructions:

1. Mix rice, edamame, carrot, and onion.


2. Toss with dressing.



Benefits:

Provides energy, protein, and fiber

Edamame supports muscle health



Avocado & Mango Salad



Ingredients:

1 avocado, diced

1 ripe mango, diced

1 cup mixed greens

1 tbsp chopped mint

Dressing: lime juice, olive oil, chili flakes


Instructions:

1. Combine avocado, mango, greens, and mint.


2. Drizzle with lime dressing.



Benefits:

Loaded with vitamin C and potassium

Great for post-workout hydration and recovery



Hummus Pasta Salad





Ingredients:

1 cup cooked whole wheat or lentil pasta

2 tbsp hummus

½ cup cherry tomatoes

¼ cup cucumbers

Handful of arugula

Lemon juice and pepper to taste


Instructions:

1. Mix pasta and veggies.


2. Stir in hummus and lemon juice to coat.



Benefits:

Packed with protein and complex carbs

Hummus provides fiber and healthy fats











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