Carbs: Quinoa Salad



Ingredients For Salad

  • 2 cups cooked quinoa – use a rice cooker OR follow directions on the packages

  • 2 cups chopped cucumber

  • 1/2 cup sliced black olives

  • 1 yellow bell pepper, chopped

  • 1/3 cup chopped red onion

  • 2 cups quartered grape tomatoes

  • 1/2 cup crumbled feta cheese

Ingredients for Dressing

  • 1/4 cup olive oil

  • 2 tablespoons balsamic vinegar

  • 2 cloves garlic, minced

  • 1 lemon, juice and zest

  • 1 teaspoon dried oregano

  • 3/4 teaspoon dried basil

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper


  1. In a large bowl, place the quinoa, cucumber, olives, yellow pepper, red onion, tomatoes and feta, and toss lightly to combine.

  2. In a small bowl, whisk together all of the dressing ingredients.  Pour the dressing over the salad and toss to coat the salad evenly with the dressing.  Refrigerate until ready to serve.

  3. Salad keeps well in a sealed container in the refrigerator for up to 5 days.

Take Your Lunch to Work Day


Have you been taking the same sad sandwich to work every day for the past umpteen years? Have you given up on taking your own lunch to work just to go out to eat every day?

We’re here to help you come up with some new and easy ways to pack a healthful lunch.  We guarantee it’ll have flavor, will keep well and will provide all the nutrients you need to make it through the end of the day!

How?  There are a variety of ways to keep your lunch menu fresh & tasty, without a ton of effort.

Probably the best way to accomplish this task is to bulk cook over the weekend.

By bulk cooking, you free up your time during the week and allow yourself to pack your lunch days ahead of time.  If you don’t already have it, we suggest you invest in some microwave-safe (glass) containers.  Pyrex offers great variety in size and shape.

Here are a few recipes to get you started with your bulk cooking, giving you a jump start on your week:

Bulk Cook Protein:  Use the recipes below or simply bake some chicken breast or thighs at 350 for 25-30 minutes (depending on the size & quantity of the chicken, you may need to bake longer).  Season with your favorite spices!

Veggies & Sides:  Pack these separately and pair with a protein choice above for a complete meal.  Or make it simple, pack some sliced peppers, carrots & celery with some of your favorite hummus!

All in One:  Soups, stews and stir-fries are a great way to incorporate veggies & meat into one complete meal.  Obviously these are not the only recipes you can use — I am sure you have quite a few available that you already know and love!

Don’t have a way to heat your lunch?

Find some great recipes on the Functional Fitness PINTEREST page