Bootcamp salad dashboard

Bootcamp III

Choose any one thing from each of the columns for a healthy nutritious summer meal

Base	Carbohydrate	Vegetables/Fruit	Protein	Dressing	Extras
Frisee and radicchio	One wholemeal pitta	1 grilled red pepper	1 small grilled chicken breast	1tbsp homemade vinaigrette or French dressing	1 tbsp black olives
	4 new potatoes	1 tbsp chopped red onion
Rocket	80g wholemeal pasta	7 cherry tomatoes	2 small or 1 large hard boiled egg	1tbsp Balsamic dressing	1tbsp toasted walnuts
	1 baked sweet potato	2 sundried tomatoes in oil
				1 tbsp mayonnaise	1tbsp toasted pine nuts
		½ a large mango
Spinach	90g brown or wild rice	80g green beans	50g feta	2 tbsp spicy thai, mango or chilli dressing	1tbsp toasted sesame
		3 tbsp grilled courgette	100g Quorn fillets
Pea shoots	100g wholegrain couscous	10cm piece of cucumber	100g tuna in water	2 tbsp low fat Caesar dressing	1 tbsp flaked almonds
		60g antipasto artichoke hearts (non-oily dressing)
					8 anchovies
Lambs lettuce and red chard	1 thick slice of granary or seeded bread	½ an apple	75g poached salmon	2 tbsp yoghurt and mint dressing homemade	½ small avocado
		2 sticks of celery
Herb salad	100g cooked Quinoa	80g cooked beetroot	Half a smoked mackerel fillet	1 tbsp salad cream	Cranberries or raisins 1tbsp
Little gem	1 thick slice Granary bread	3tbsp alfalfa sprouts	40g goats cheese	2 tsp olive oil	Pomegranate seeds 1tbsp
Baby leaf salad	150g canned beans in water or cooked lentils	1 large mandarin	3tbsp edamame beans		Cashew nuts 1tbsp
Watercress	½ large noodle nest	100g mangetout	100g poached trout
Shredded white and red cabbage	2 handfuls Baked Mediterranean vegetables (frozen)	100g butternut squash roasted in rapeseed oil (1tsp)	40g houmous full fat or homemade
	Grated apple and carrot	5 asparagus spears steamed	2 tbsp seeds or nuts
		3tbsp fresh peas blanched	100g cottage cheese

Adapted From July Zest magazine 2013