Volume Eating For Fat Loss

Ingredients

• 4 cups Mixed Leafy Greens (washed and thoroughly dried; can use romaine, spinach, kale mix)
• 1 medium Cucumber (thinly sliced on a bias)
• 1 cup Cherry Tomatoes (halved)
• 0.5 cup Shredded Carrots (peeled and shredded with a grater)
• 2 cups Broccoli Florets (steamed until just tender)
• 2 cups Cauliflower Rice (steamed; can buy pre‑riced or pulse cauliflower in a food processor)
• 1 cup Low‑Sodium Vegetable Broth (base for the dressing)
• 2 tablespoons Lemon Juice (freshly squeezed)
• 1 tablespoon Apple Cider Vinegar (adds tang)
• 1 teaspoon Dijon Mustard (helps emulsify dressing)
• 1 tablespoon Fresh Parsley (chopped)
• to taste Salt (preferably sea salt)
• to taste Black Pepper (freshly ground)

Instructions

1. Wash and Prep Vegetables

   Rinse all vegetables under cold water. Pat greens dry with a salad spinner or clean kitchen towel. Slice cucumber, halve cherry tomatoes, shred carrots, and set aside in separate bowls.

   Time: PT10M

2. Steam Broccoli and Cauliflower Rice

   Bring 1‑inch of water to a boil in a saucepan, place steamer basket with broccoli florets and cauliflower rice inside, cover and steam for 4‑5 minutes until just tender but still crisp.

   Time: PT5M

   Temperature: 100°C

3. Make the Dressing

   In a small bowl whisk together vegetable broth, lemon juice, apple cider vinegar, Dijon mustard, chopped parsley, salt, and pepper until smooth and slightly thickened.

   Time: PT2M

4. Assemble the Veggie Bowl

   In the large mixing bowl combine the leafy greens, cucumber, tomatoes, carrots, steamed broccoli, and cauliflower rice. Drizzle the dressing over the top and toss gently with salad tongs until everything is evenly coated.

   Time: PT5M

5. Serve or Store

   Divide the bowl into two serving plates. Serve immediately for maximum crunch, or cover and refrigerate for up to 2 hours. If storing, keep dressing separate and toss just before eating.

   Time: PT1M

Nutrition Facts

Calories

150

Protein

5 g

Carbohydrates

20 g

Fat

2 g

Fiber

6 g