Welcome to Day 13 of the Balanced Plate Challenge! You’ve been experimenting with rainbow plates, plant‑based proteins, and prepping balanced lunchboxes. Today’s mission is simple but powerful: add a side salad to every meal.
🌱 Why Side Salads Work
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Boosts veggie intake: A quick salad helps you hit that half‑plate goal effortlessly.
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Fibre power: Keeps digestion smooth and helps you feel fuller longer.
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Nutrient variety: Even a small salad adds vitamins, minerals, and antioxidants.
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Evidence‑based: Studies show higher vegetable intake is linked to reduced risk of chronic disease.
🥗 Your Day 13 Task
At breakfast, lunch, or dinner, add a small side salad:
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Breakfast: spinach and tomato salad with olive oil 🥬🍅
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Lunch: mixed greens with cucumber and chickpeas 🥒
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Dinner: rocket salad with balsamic dressing 🌿
Keep it simple — no need for gourmet creations. A handful of greens plus a few colourful veggies is enough.
😂 A Little Humour
If your “salad” is just lettuce drowning in ranch dressing, nice try — but let’s aim for more colour and less sauce. Think of salads as the supporting actors that make the whole meal shine.
✅ Reflection Prompt
At the end of the day, ask yourself:
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Did the side salad make my plate feel more balanced?
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Was it easy to prepare?
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Did I enjoy the freshness it added to my meal?