Serves: 1 OMAD portion (or 2–3 regular portions)

Ingredients

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1 cup cooked quinoa (⅓ cup dry) — cooled

2 cups fresh parsley, finely chopped

½ cup fresh mint leaves, finely chopped

1 cup cucumber, finely diced (peel if skin is tough)

1 cup tomato, finely diced (drain excess juice)

¼ cup red onion or scallions, minced

3 tbsp extra virgin olive oil

Juice of 1–2 lemons (to taste)

1 clove garlic, minced

½ tsp turmeric (anti-inflammatory boost)

¼ tsp ground cumin

Sea salt & black pepper, to taste

Optional protein boost: ½ cup chickpeas or 4–6 oz grilled chicken/fish

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Instructions

1. Cook the quinoa: Rinse well, then cook in 2 parts water until tender. Spread on a plate to cool completely (important for texture).

2. Prep herbs & veggies: Finely chop parsley, mint, cucumber, tomato, and onion.

3. Mix dressing: Whisk olive oil, lemon juice, garlic, turmeric, cumin, salt, and pepper in a small bowl.

4. Combine: Toss quinoa with all vegetables/herbs. Pour dressing over and mix gently.

5. Rest: Let sit at least 15 minutes before serving for flavors to meld.

6. OMAD version: Top with chickpeas, chicken, or salmon for extra protein.

Why it works for anti-inflammatory OMAD

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Quinoa = sustained energy & full amino acid profile.

Parsley & mint = antioxidants + digestive support.

Turmeric & olive oil = anti-inflammatory synergy.

Lemon & raw veggies = alkalizing & vitamin-rich.

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