Power Salad Bowl

Triggers:

• Phone Background: Use a photo that reminds you why you’re doing this – energy, health, or a body goal. Every time you unlock your phone, it nudges you.
• Note on the Fridge: Stick a note that says “Build your salad first.” It catches your eye before you grab something else.
• Salad Buddy: Pair up with a friend. Send each other a quick photo of salad. Simple, real accountability.

Rewards:

• More Stable Energy: Nutrient-dense salads help avoid energy crashes by supporting steady blood sugar throughout the day.
• Natural Weight Balance: High-volume, low-calorie foods help you feel full without overeating – no diets, just balance.
• Quick Recovery After Stress: Greens, seeds, and olive oil help regulate cortisol and inflammation – useful after tough days.

Wellness:

Notes:

🥬 Base: 1 cup kale, chopped and massaged with lemon juice. Rich in fiber, iron, and vitamin K. Massaging softens texture and boosts absorption.

🍅 Veggies: ½ cup cherry tomatoes, ¼ avocado, ¼ cucumber. Adds color, hydration, healthy fats, and key antioxidants.

🍗 Protein (choose one): 100g grilled chicken, baked salmon, or ½ cup chickpeas. Keeps you full, fuels recovery, and balances blood sugar.

🥣 Grains: ½ cup cooked quinoa or brown rice. Adds complex carbs, texture, and plant protein.

🥄 Seeds + Crunch: 1 tbsp mixed seeds (pumpkin, flax, sunflower), 1 tbsp walnuts or pine nuts. Supports brain function, adds healthy fats, and a satisfying crunch.

🍋 Dressing: 1 tbsp olive oil, squeeze of lemon, pinch of salt. Clean, simple, and helps absorb fat-soluble nutrients.

🧠 Optional Add-ons: Soft-boiled egg, apple slices, fresh herbs. Boosts flavor and nutrition – personalize as needed.