A weeknight bowl built around long-chain omega-3s, complete plant protein, and dark leafy greens.
Rinse quinoa; simmer with 1 cup water 15 min then rest covered 5 min.
Season salmon with salt and pepper. Sear skin-side down in half the olive oil, 4 minutes; flip, cook 2 more.
Massage kale with a pinch of salt and a drizzle of olive oil until softened.
Assemble bowls with quinoa base, greens, sliced avocado, and salmon on top.
Finish with lemon and cracked pepper.
Whole recipe totals: 1497 kcal · 61.8 g protein · 41.8 g carbs · 121.2 g fat.
Salmon and quinoa together cover all essential amino acids while the fibre and monounsaturated fat from kale, avocado, and olive oil slow gastric emptying, giving a longer sense of satiety.
Salmon and quinoa provide a complete amino acid profile for muscle repair after activity.
EPA and DHA from salmon and monounsaturated fats from avocado and olive oil contribute to the maintenance of normal cardiac function and blood cholesterol.
Swap salmon for 200 g roasted tempeh; add 1 tbsp ground flax for ALA omega-3.
Add 100 g roasted chickpeas and a side of steamed broccoli.
Skip added salt and finish with lemon and fresh herbs only.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.