*Ingredients* –
*Salad:*
• 4 large tomatoes, sliced
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh basil or cilantro, chopped
*Marinade/Dressing:*
• 3 tbsp olive oil
• 2 tbsp red wine vinegar or lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp dried oregano (optional)
*Instructions*
1. *Slice & Layer*: Add sliced tomatoes and red onion to a bowl.
2. *Make Marinade*: In a small jar whisk olive oil, vinegar/lemon, garlic, salt, pepper, and oregano.
3. *Combine*: Pour dressing over tomatoes. Add parsley and basil/cilantro. Toss gently.
4. *Marinate*: Cover and refrigerate 30 min to 2 hours. The longer it sits, the better the flavor.
5. *Serve*: Garnish with extra herbs. Great with grilled meat, bread, or as a side.
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*How to Make It HIGH PROTEIN – Pick 1*
*Option 1: Add Cottage Cheese / Feta – Easiest*
*Add:* 1 cup low-fat cottage cheese or 200g crumbled feta
*New Protein:* ∼15g per serving
*How:* Just crumble/mix it in after marinating. The salty cheese + tangy marinade is amazing.
*Option 2: Add Chickpeas + Tuna – Meal Prep Bowl*
*Add:* 1 can chickpeas drained + 1 can tuna in water drained
*New Protein:* ∼22-25g per serving
*How:* Toss chickpeas and tuna in with the tomatoes. This turns it into a full meal.
*Option 3: Add Grilled Chicken*
*Add:* 300g grilled chicken breast, diced
*New Protein:* ∼30g per serving
*How:* Grill chicken with salt + pepper, cool, then mix in.
*High Protein Tips*
• *Keep it fresh*: Add protein right before serving so tomatoes don’t get soggy
• *Macros with Option 2*: ∼350 kcal, 24g Protein, 16g Fat, 22g Carbs
• *Storage*: Keeps 3 days in fridge
