
We’re in the fourth week of my semester, and we’re settling into something of a routine despite all of the snow day interruptions. Everyone has gotten everywhere mostly on time, we haven’t run out of clean underwear, and we’re all fed. Yeah, my standards are sky-high. The only glaring hiccup in our routine was what I had been eating for lunch. Two weeks ago I did the responsible thing and cooked chicken breasts with the intention of packing a salad every day. Then I couldn’t find any clean storage containers for a salad, so I ended up buying Chick-fil-A several times last week. Chick-fil-A is the cheapest and fastest food available on campus, but it’s killing both my budget and my waistline. Warm, salty, crispy chicken sandwiches are the last thing I need since a nasty cold had kept me off of the bike for two weeks. Seriously, that cough could have caused a hernia in a weaker person.
So last week I figured that I’d get my act together, buy the necessary plastic containers, and pack myself some salads. I rebooted my diet at the new year, taking some tips from the book 8 Steps to Reverse Your PCOS by Fiona McCulloch. For whatever reason, my body doesn’t tolerate wheat and sugar very well, which means that meals take some advance planning if I want to stick with what makes me feel good. Sandwiches and pasta are out, but salads I can do. I’ve done this for two weeks in a row now, and I can’t tell you how much easier my mornings are when all I need to do is grab a container and a piece of fruit from the fridge. I’ve also got the peace of mind knowing that I’m saving my family some money and eating something that’s going to help me keep a clear mind and a good, steady energy throughout the day—no sugar crash!
Below is a salad that meets my requirements of being wheat-free, sugar-free, dairy-free, and something that I can make in bulk ahead of time. Consider the recipe as a rough guide and adjust as you see fit. If you can’t find Campari tomatoes, use another kind. If you prefer romaine to spring mix, use that. If you want to add cheese, go for it. Just make something that you’ll actually enjoy eating and rest easy knowing that your life is a little more organized.
Salad with Baked Chicken
Makes 4 servings*
Total time: 1 hour
Active time: 20 minutes
Ingredients
2 medium chicken breasts, about 1-1.5 lb
drizzle extra virgin olive oil plus 3/8 C
salt and pepper
4 t Dijon mustard
salt and pepper to taste
3 T red wine vinegar
1 red onion
2 T sunflower seeds
2 mini cucumbers or 1/2 regular cucumber
2 bell peppers
8 Campari tomatoes
small container spring mix
1. Preheat oven to 400 degrees F. Lightly coat chicken breasts with olive oil, salt, and pepper and bake until done, about 25-30 minutes.**
2. While chicken bakes, make dressing and chop vegetables. To make dressing, whisk mustard, salt, pepper, vinegar, and olive oil together until well-blended. Slice onion and mix into the dressing.***
3. When chicken is done, allow to cool enough to handle and chop into bite-sized chunks.
4. Layer into 4 storage containers in the following order: dressing and onions, sunflower seeds, chicken, peppers/tomatoes/cucumbers, and spring mix. Store in fridge until ready to eat.
*If you want 5 servings, one for each week day, just multiply all ingredient amounts by 1.25. Alternatively, keep the ingredients the same and make smaller salads.
**When in doubt, use a meat thermometer.
***Trust me. This takes the bite out of the onions and gives them a whole different taste.













