A solo-friendly bowl full of heart-healthy goodness—fresh, fibre-rich, and fab in under 10 minutes.
Why this salad loves your heart (and your schedule)
If you’ve ever looked at a salad and thought, “Meh,” this one’s here to change your mind. Packed with plant-based protein from quinoa, creamy avocado, crunchy veg, and a lemony olive oil dressing, this is peak solo dining. But it’s not just pretty and quick—this bowl is a bona fide heart-helper.
Here’s why:
- Avocado + olive oil = monounsaturated fats that support healthy cholesterol
- Quinoa = plant protein + fibre to keep blood sugar stable
- Tomato + spinach = antioxidants for circulation and blood pressure
- Lemon + herbs = bold flavour without the sodium bomb
And because it’s a cold salad, there’s zero stovetop stress. Bless.
🛒 Ingredients (Serves 1)
- ½ cup cooked quinoa (cooled – great if you batch prepped it)
- ½ avocado, diced
- 40g reduced-fat feta, crumbled
- 1 small tomato, diced
- ¼ cucumber, diced
- A handful of baby spinach or mixed greens
- 1 tsp extra virgin olive oil
- Juice of ½ lemon
- A pinch of dried oregano
- Freshly ground black pepper
👩🍳 Instructions
- Prep your bowl: In a mixing bowl, add your cooked quinoa, avocado, tomato, cucumber, and greens.
- Dress it up: Drizzle the olive oil and lemon juice over everything.
- Add the final flair: Sprinkle over the oregano and a few good cracks of pepper.
- Top it off: Gently fold through the crumbled feta, or leave it as a topping if you’re feeling fancy.
- Serve immediately, or pop it in a container to bring to work. It keeps well for a few hours without turning soggy.
💓 Nutritional Highlights (per serve)
- Fibre: ✅ (thanks quinoa, avo, and greens)
- Monounsaturated fats: ✅ (avocado + olive oil = chef’s kiss for your arteries)
- Antioxidants: ✅ (tomatoes, spinach, cucumber – the gang’s all here)
- Low sodium: ✅ (but still plenty of flavour from feta, lemon, herbs)
💡 Heart-Smart Tips
- Batch your quinoa: Cook a cup or two early in the week. It lasts 3–4 days in the fridge and is ready for lunchboxes, brekkies, or Buddha bowls.
- Switch it up: Add olives for extra Mediterranean flair, or a few chickpeas for more protein.
- Make it dairy-free: Use a plant-based feta alternative or skip the cheese and sprinkle with sunflower seeds.
⏱️ Time-Saver Note
This salad comes together in less than 10 minutes if you’ve got the quinoa already cooked. No chopping board panic. No leftover waste. No reason not to eat well.
🍽️ Perfect For…
- A light-but-filling lunch between Zoom calls
- A quick dinner after a sunset walk
- That “I should eat something green today” feeling
💬 Tell Us What You Think!
Did this salad hit the spot? Snap a photo of your Mediterranean masterpiece and tag #Plan4One. And if you’re loving these easy, healthy heart meals, don’t forget to subscribe, share with a solo friend, or leave a comment below!
