20-Minute Salads to Help You Keep Fit and Energized The Whole Day

20-Minute Salads to Help You Keep Fit and Energized The Whole Day

Salads have always been popular choices among low-calorie diet worshippers, healthy-eating enthusiasts and the weight-loss community. They cut down on calories and replenish your body with the vitamins and minerals it needs. If prepared with a suitable mix of ingredients, salads can stand as a complete meal (e.g. lunch). For a working woman, though, it may seem a luxury to spend time whipping up a healthy salad for the office, what with family, work and personal matters to attend to. And if one is not the biggest fan of greens, it may prove a motivational problem to add salads to the meal plan.

The impression that salad is all vegetables and bland-tasting is now a thing of the past. Salads can be delicious, well-balanced and visually appealing, but best of all, most of them demand less preparation time than their traditional lunch counterparts. Preparing a nice homemade salad for lunch at the office is no longer fantasy, but a quick and easy reality with these five recipes.

On a side note, the recommended daily intake is 2000-2400 calories per day for the average woman, and not lower than 1200 calories for those seeking to lose weight. So be careful not to eat too little or too much, as both may result in negative health consequences.


Tuna Salad (credits to Natania Hew) – Serves 4

Tuna Salad

Tuna is high in omega-3 fatty acids and a good source of protein. Paired with tangy lime juice and an assortment of colourful vegetables, it’s packed full of nutrients, making it an easy, healthy and delicious meal.

Canned Tuna

Calories: 270 calories (11.2% of the recommended daily calorie intake)


  1. Wash and drain lettuce, cucumber, capsicum and tomatoes thoroughly.
  2. Tear lettuce into a large bowl. Layer sliced capsicum, halved tomatoes, onions, oregano, and tuna on the top. Sprinkle salt, pepper and sugar on top. Pour on lime juice and toss just before serving. Add croutons or eat with crusty bread if desired.


Green Salad with Dried Cranberries and Cashew Nuts – serves 2-3

Green Salad with Dried Cranberries and Cashew Nuts (2)Cashew nuts are a great source of trace minerals including copper and magnesium, the latter of which is important for bone strength. Cranberries contain phytonutrients that have yielded impressive results in tests of anti-inflammatory and anti-cancer properties. Combined together with a basic lemon vinaigrette, the contrasting textures and flavours come together to provide a delicious experience.

Calories: 318 calories per serving (12.5% of the recommended daily calorie intake)


  1. Wash and drain the Boston lettuce and cherry tomatoes.
  2. Toast some cashew nuts in a pan till fragrant and slightly burnt.
  3. Tear the lettuce leaves and place in a bowl along with the cherry tomatoes. Sprinkle on a handful of dried cranberries and the toasted cashew nuts.
  4. Finish off by drizzling on the lemon vinaigrette!


Lemon Vinaigrette:

Lemon Vinaigrette


  1. Combine all ingredients in a jar and stir well. Can be kept in fridge for five days maximum. If the vinaigrette solidifies, dip the jar in warm water.


Photo credits:

Canned tuna –

Tuna salad – Natania Hew

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