The Sandwich & Salad

At this point, you probably all know that I’m a huge advocate of preparing meals that you can eat throughout the week, or whose leftovers will serve to prepare a quick meal later on. Preparing a salad is a phenomenal opportunity to slice up vegetables (that can be used for many other things) as well as portion out mini-salads for lunches at work or school throughout the week. For those of you who need a little more than a salad, I’ve included my 2 minute avocado tuna salad recipe.


For the salad:

lettuce (I used romaine; try mixing it with bitters). 

1 red pepper

1/2 cucumber

walnuts (or any nuts/seeds)

feta cheese (again, any cheese you prefer)

croutons (cut up old bread, toss in olive oil and assorted herbs, bake)


For the sandwich:

1/2 can of tuna 

1 bread roll

1/3 small onion

1/2 very ripe avocado

lime juice

1 tbsp mayo

Parsley (a couple of sprigs)

Fresh ground pepper


  1. Chop the whole head of lettuce. Slice red pepper and cucumber.
  2. Crack open walnuts.


  1. Drain can of tuna, dice onion and mash half an avocado in a bowl for the sandwich.


  1. Separate the chopped lettuce into separate meal or side dish-sized portions. (1 head should equal 4).
  2. Add the red pepper and cucumber to the separated portions. This is the base for your salad.


  1. Combine tuna, mashed avocado, diced onion, tbsp of mayo, squirt of lime juice and fresh cracked pepper in a bowl and mix until creamy.


  1. Place the separated salads into mason jars or tupperware containers.
  2. Add the walnuts, crumbled feta. Put the croutons in last to avoid sogginess.
  3. Whip up a quick vinaigrette in a small mason jar that you can use throughout the week. A foolproof recipe is 2/3 oil, 1/3 vinegar with a dash of salt and pepper. Add a little dijon mustard, some lemon and/or honey to liven it up a bit.


  1. Slice open the bread roll and pile it full of the tuna mixture. Add the chopped parsley and you can chomp away.



A good rule of thumb for a salad is to have at least two other vegetables (or fruits) to compliment your choice of lettuce(s), as well as one type of cheese, one type of nut/seed, and something crunchy if you want to spoil yourself. Oh and, the tuna and avocado mixture is great for a post-workout boost. Top with a strong cheese and place it in the panini press if you want to take this to the next level.

A week’s worth of salads by the pros – Hello Natural

For those skeptical of the mason jar method – Organize Yourself Skinny

For the real deal avocado tuna salad – The Healthy Maven

One thought on “The Sandwich & Salad

  1. Sounds awesome: personally I love lightly roasting the walnuts in a small pan. They combine so perfectly with a goat cheese or a feta on salad.

    Liked by 1 person

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