Red Deer Physiotherapist writes:

Nutritional Info:

cals 241
fat 12.8g
carbs 16.5g
protein 17.6g
fibre 6.8g


1 cup spinach – torn
1 small carrot – shredded
1/4 cup tuna “salad” (solid, chunk white in water mixed with greek yogurt & spices)
6 small strawberries – sliced
1/2 avocado
1 Tbsp parmesean cheese – grated
2 slices chorizo-style salami
splash each of EVOO (extra virgin olive oil) & balsamic vinegar

I’m often asked by clients and friends about what I eat for various meals. I try to stick to the mantra of protein-carbs-healthy fat at every meal. When I’m on my game, I’m eating 5-6 mini meals a day. Which really is still 3 “main” meals made smaller and 2-3 snacks made bigger, with a greater attention to the proportions of each food group than I would in my earlier days of random eating (that’s a whole other topic!). So this salad is a typical meal, in that it contains protein-carbs-healthy fat.

Here’s my dirty little secret…I don’t count calories! The only reason I list the nutritional info in my recipes is that generally people would like to know this stuff! I focus on the proportions of the 3 categories on my plate…that’s it!

In this example, protein is tuna/salami, carbohydrate is spinach/strawberries/carrot, and the healthy fat is avocado/EVOO.

The beauty of this way of eating is that this salad becomes a “Mix’N Match” meal!

Try any of these substitutions:IMG_7768


  • chicken
  • beef
  • shrimp
  • salmon
  • quinoa


  • berries
  • squash/yams (baked, cooled and cubed)
  • cucumbers
  • tomatoes
  • bell peppers
  • snap peas
  • sprouts
  • onion – red, green
  • arugula, romaine
  • apples
  • dried fruit (apricot, coconut, blueberries)

Healthy Fat

  • walnut oil
  • avocado oil
  • walnuts
  • flax – ground seeds or oil
  • coconut oil (liquid)

You might also enjoy a warm version of this meal! Sautéed spinach & onions, baked/cubed yams, roasted golden beets,  roasted garlic, toasted pine nuts with a drizzle of spicy balsamic reduction and EVOO….yum! The combinations are endless!

Let me know what your own version looks like! Happy creating!

Tammy Twyne

Tammy Twyne

I'm the woman behind PhitPhysio. I'm a Red Deer Physiotherapist these days, although I've actually been a physiotherapist for a very long time! Thanks for taking the time to read my posts/testimonials, and I hope to hear from you soon!
Tammy Twyne

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