Day 2

Lunch: Egg Avocado and Chickpea Salad

Cooking time: 20 minutes

Calories: 402

Ingredients:

For the dressing

  •       1 tablespoon lemon juice
  •       1 teaspoon extra-virgin olive oil
  •       ½ teaspoon whole-grain mustard
  •        dash of sea salt and ground black pepper

For the salad

  •   1 medium egg
  •   ½ small ripe avocado
  •   ½ cup (93g) canned reduced-sodium chickpeas, drained and rinsed
  •   1 cup (30g) baby spinach
How to make:
  1. Place all the ingredients for the dressing in a small bowl. Whisk to combine.
  2.     Place the egg in a small pot and cover it with water. Place over high heat, cover, and bring to a boil. Once boiling, remove the pot from the heat and allow it to cool down for 10 minutes. Rinse the egg under cold water, peel, slice, and set aside.
  3. Meanwhile, slice the avocado and drizzle it with lemon juice to prevent it from getting brown.
  4.  In a serving salad bowl, combine all the ingredients for the salad, including egg, avocado, chickpeas, and baby spinach. Add the salad dressing, toss and serve.
Nutrients

Water: 173.58 g

 

Energy: 402 kcal

 

Protein: 16 g

 

Total lipid (fat): 20 g

 

Saturated fat: 4.6 g

 

Carbohydrate: 27 g

 

Fiber, total dietary: 11 g

 

Sugars, including NLEA: 4.8 g

 

Added sugars: 2 g

 

Calcium (Ca): 177.89 mg

 

Iron (Fe): 3.9 mg

 

Magnesium (Mg): 87.64 mg

 

Phosphorus (P): 264.06 mg

 

Potassium (K):  752.79 mg

 

Sodium (Na): 450.25 mg