Plan, Build, Order, Dine, Pickup or Receive
A vibrant, protein‑packed salad featuring tender grilled chicken breast atop a crisp medley of fresh lettuce, baby spinach, cucumbers, carrots, and red onions. Sweet strawberries add a refreshing burst of flavor, while sliced almonds bring a satisfying crunch. Finished with tangy capers, creamy low‑fat cottage cheese, and a light balsamic vinaigrette, this bowl delivers balanced nutrition with bright, clean flavors.
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| Ingredient | Quantity | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
|
Almonds (Blanched, Sliced, 8g/ tbsp)
Raw sliced almonds, 46 kCal/ tbsp
Healthy fats, vitamin E, magnesium
|
20.0 g | 116 kcal | 4.2g | 4.3g | 10g | 2.5g |
|
Berries (Strawberries, 152g/ Cup)
Raw, Semi Ripe, Halved
Vitamin C, Low Glycemic Index, Rich in Antioxidants
|
50.0 g | 16 kcal | 0.3g | 3.9g | 0.2g | 1g |
|
Capers (Canned, 9g/ tbsp)
Drained, Dried, 2kcal/ tbsp
High Sodium
|
6.0 g | 1 kcal | 0.1g | 0.3g | 0.1g | 0.2g |
|
Carrots (Baby, Small)
Fresh baby carrots
Beta-carotene, vitamin A, crunchy
|
20.0 g | 8 kcal | 0.2g | 1.9g | 0g | 0.6g |
|
Cheese (Cottage, Low Fat)
Low Fat Cottage Cheese with 1% Milk Fat, No salt added
|
20.0 g | 16 kcal | 2.8g | 1.2g | 0.5g | 0g |
|
Cucumber (200g/ 150mm)
Fresh cucumber
Hydrating, low calorie, vitamin K, 200 g/ 150mm long cucumber
|
50.0 g | 8 kcal | 0.4g | 1.8g | 0.1g | 0.3g |
|
Eggs (Whole, 50g/ egg)
Whole eggs, large size
Complete protein, choline, B vitamins
|
50.0 g | 72 kcal | 6.3g | 0.4g | 4.8g | 0g |
|
Lettuce (Chopped, Romaine)
Fresh lettuce, Quarters or Ribbons
Low calorie, hydrating, vitamin A
|
100.0 g | 17 kcal | 0.9g | 3.3g | 0.2g | 1.3g |
|
Meat (Chicken Breast, Grilled)
Boneless, skinless chicken breast, grilled
High protein, lean meat
|
120.0 g | 198 kcal | 37.2g | 0g | 4.3g | 0g |
|
Onions (Red)
Large, Sliced, Mild, crunchy, 250g/ Onion
Skin = 20% of weight
|
25.0 g | 11 kcal | 0g | 2.5g | 0g | 0.4g |
|
Spinach (Raw, Mature, 35g/ packed cup)
Fresh raw mature spinach leaves
Vitamin K, A, C, B9, Fe, Mg, Mn, K
|
20.0 g | 5 kcal | 0.6g | 0.7g | 0.1g | 0.4g |
|
Vinaigrette (Light, Balsamic, 15mL/ tbsp)
Salad dressing, High Sodium
Use Sparingly, Sodium: 220–390 mg (10–16% DV)
|
12.0 ml | 56 kcal | 0.1g | 1.2g | 5.6g | 0g |
| TOTAL | 523 kcal | 53.1g | 21.5g | 25.8g | 6.6g | |