Welcome to Plan4One.com – where solo meals don’t mean boring, beige food or bulk leftovers you’ll avoid for three days straight. Whether you’re craving something crisp and refreshing or just want a break from all the wintry stews, this one’s got your back—and your immune system.
❄️ Why This Salad Slaps (Even in Winter)
Salads might not scream “cosy winter comfort food,” but hear us out. When the season is all about warmth, this bright, zesty number is like a mini vitamin boost in a bowl. Packed with vitamin C (thanks, citrus!), healthy fats from avocado, and crunchy toasted seeds full of minerals, this salad helps keep your energy up, skin glowing, and immunity humming through the colder months. Plus, it takes less than 10 minutes and zero cooking. Yes, please.
🛒 Ingredients (Serves 1)
- 1 orange or mandarin, peeled and segmented
- ½ grapefruit (or another citrus like blood orange), peeled and segmented
- ½ ripe avocado, sliced
- 1 cup baby spinach or rocket
- 1 tsp olive oil
- ½ tsp lemon juice
- 1 tbsp pumpkin or sunflower seeds (toasted if you’ve got time)
- Salt & pepper, to taste
👩🍳 Instructions
- Toast the Seeds
Optional, but worth it: Toss your seeds in a dry frying pan over medium heat for 2–3 minutes, until fragrant and golden. Set aside. - Assemble the Salad
In a bowl, gently toss the citrus segments, spinach or rocket, and avocado slices. - Dress It Up
Drizzle over olive oil and lemon juice. Season with salt and pepper. Sprinkle with your toasted seeds. - Eat Immediately
This salad is best fresh—no soggy spinach or sad avocado allowed.
🧠 Nutrition Snapshot
- Vitamin C: Citrus to the rescue—great for skin health, collagen production, and immune support
- Healthy Fats: Avocado delivers heart-healthy monounsaturated fats to keep you fuller for longer
- Fibre & Antioxidants: Greens and seeds bring the fibre and minerals for gut and brain health
- Roughly 350–400 kcal per serve, depending on how generous your avocado slice is (no judgment)
💡 Healthy Hack
Add some canned chickpeas, grilled halloumi, or even a poached egg to turn this into a more filling, protein-packed lunch or light dinner. It also pairs beautifully with a slice of toasted whole grain sourdough if you’re in the mood for crunch.
🧊 Storage Tips
This one is best assembled and eaten fresh (especially because of the avocado). But if you want to meal-prep, segment your citrus and toast your seeds ahead of time—just slice the avo and dress the salad right before serving.
🔄 Swap Suggestions
- Swap grapefruit for blood orange or mandarin if you prefer something sweeter
- Use mixed salad leaves if you don’t have spinach
- No seeds? Crushed walnuts or almonds work too
- Vegan? Yep. Gluten-free? Also yep.
☀️ Bright, Fresh, and Fuss-Free
Sometimes winter calls for something a little sunnier—and this salad delivers. Whether you need a break from heavy comfort food or just want a quick, nutrient-packed lunch, this little bowl of citrus sunshine will perk you right up.
💬 What’s your go-to winter salad twist? Share in the comments or tag us @Plan4One with your version. And don’t forget to subscribe for more healthy, no-fuss meals made just for you.
