Let’s Get Our Salad Game Up 😏🥗

The nice weather is on its way… and it’s time for a seasonal mindset shift.

We’re moving from:🥘 heavy winter comfort foods ➡️ to 🥗 light, refreshing fuel that keeps us energized and ready to actually enjoy summer.

Because let’s be honest…

Nobody wants to feel weighed down when patio season, beach days, festivals, walks, bike rides, and weekend adventures start rolling in ☀️

And salads?

They do NOT have to be boring.

Done right, they’re fresh, satisfying, full of texture, and packed with nutrition that supports your energy, digestion, hydration, and hormones.

So here are two summer salads that actually hit 😌👇🏽

🍓 LUNCH RECIPE

Strawberry Crunch Chicken Salad

Sweet. Crunchy. Fresh. Satisfying.

Ingredients

• Mixed greens

• Grilled chicken breast 4 to 6 oz

• Fresh strawberries

• Cucumber slices

• Red onion

• Crumbled feta

• Sliced almonds or pecans

• Balsamic vinaigrette

Estimated Nutrition (Per Serving)

• Calories: ~350–420

• Protein: 28–35g

• Carbohydrates: 14–20g

• Fat: 18–24g

• Fiber: 5–7g

• Vitamin C: High

• Antioxidant Support: High

Why This Works

✔ Protein supports muscle + satiety ✔ Strawberries provide antioxidants + vitamin C

✔ Greens + cucumber support hydration ✔ Healthy fats help hormone support

Level It Up ✨

Add fresh mint and a squeeze of lemon to brighten everything up for peak summer flavour.

Need More Protein?

Easy upgrades:

• Add extra grilled chicken

• Toss in a boiled egg

• Sprinkle hemp hearts on top

• Pair with a high-protein Greek yogurt dip or cottage cheese on the side

🍤 DINNER RECIPE

Citrus Shrimp Summer Salad 🍊

Light on the stomach. Big on flavour.

Ingredients

• Romaine or arugula

• Cooked shrimp 4 to 6 oz

• Avocado

• Orange segments

• Cherry tomatoes

• Thin sliced cucumber

• Pumpkin seeds

• Olive oil + lime juice dressing

Estimated Nutrition (Per Serving)

• Calories: ~380–450

• Protein: 25–30g

• Carbohydrates: 16–22g

• Fat: 20–26g

• Fiber: 6–8g

• Vitamin C: High

• Magnesium Support: Moderate

Why This Works

✔ Shrimp provides lean protein ✔ Citrus supports hydration + collagen production

✔ Avocado provides healthy fats ✔ Pumpkin seeds provide magnesium support

Level It Up ✨

Add grilled pineapple or a little chili lime seasoning for vacation vibes 🌴🔥

Need More Protein?

Easy upgrades:

• Add extra shrimp

• Mix in grilled chicken

• Top with hemp hearts

• Serve with a side of cottage cheese or a protein mocktail

🌿 Why Summer Salads Matter

Meals like this help you feel:

• energized instead of sluggish

• refreshed instead of bloated

• fueled instead of overly full

NOTE TO MY LADIES & MEN IN IN THE SHIFT

And during perimenopause and menopause, lighter nutrient-dense meals can help support: ✔ digestion ✔ hydration ✔ energy ✔ inflammation balance

☀️ The Bottom Line

Summer food should feel FUN.

Fresh herbs. Bright flavors. Crunch. Citrus. Color.

Not sad lettuce and diet culture 😂

Clean eating doesn’t have to feel restrictive.

It should feel like fuel for the life you actually want to enjoy this summer. 🔥