Carla’s healthy lunch two ways recipe

Category: Recipes

Vegetable Salad or Stirfry in Minutes

I love to invent recipes that provide as much nutritional value as possible.  I also love to create recipes that save me time during my busy weeks.  Whether I am working from home, at the office, or studying, this mix is super high in nutrients, low in calories and takes only a few minutes to prepare!

I usually do my food prep on a sunday when I am cooking dinner.  I prepare four containers for four days of the week, the fifth day is often spent going out for lunch with friends or perhaps treating myself.

  • 1 head of broccoli chopped into small florets
  • 1/4 red cabbage thinly sliced
  • 1 zucchini julienned
  • 1 carrot julienned
  • 1-2 cups raw spinach
  • 8 mushrooms finely sliced
  • Rice, egg noodle or soba noodle
  • Add a nut of your choice:  Walnuts, Pepita and Sunflower seeds work well
  • Add protein of your choice:  Precook chicken a few days in advance and store separately


  • Use a high quality sesame oil in a hot pan
  • Add the mix
  • Once vegetables soften (after 5-10 mins), add 1tbs of Soy or Tamari


  • Tip into your favorite bowl and add your favorite dressing.
  • Serve!

🥦 Your mix will last for up to 5 days if stored in quality Tupperware containers.
🥒 Put wet ingredients such as tomatoes and cucumber on the bottom and leaves on top.
🥑 Dress the salad on the morning you plan to eat it.
🍅 A raw vegetable mix is perfect to eat as a stirfry or salad and packed with nutrients!
🍗 Add your fave protein – you can also pre-prep a few days in advance and store it in a separate container.
🫕 Add either noodles or rice. I like to mix this up every week.

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Author – Kinesiologist, Carla Kaine from A Life in Progress.

carla kaine

Meet Carla Kaine

“When we stop doubting, we start believing in our new life. We behave as if it’s possible – and we ultimately become it.”

I am on a mission to help you redefine your future so you can live a life you LOVE.

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Carla Kaine Kinesiology Melbourne

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