Shrimp and avocado salad

This salad pairs the lean protein of shrimp with the good fats of avocado: 29 g of protein, 17 g of carbs and 23 g of fat for 363 kcal. Ready in fifteen minutes, with no real cooking (pre-cooked shrimp), it is a fresh, refined lunch, rich in protein and omega-9s, perfect for moderate cutting or balance.

The 23 g of fat come almost entirely from the avocado and oil. They are good fats, but calorie-dense: for strict cutting, cut the avocado to a quarter and lighten the dressing. The shrimp, meanwhile, are nearly fat-free: they carry the protein. The lamb's lettuce and cherry tomatoes add volume and freshness for nothing.

If you use pre-cooked shrimp, it is just assembly: lamb's lettuce, halved cherry tomatoes, sliced avocado and shrimp. A squeeze of lime, a drizzle of olive oil, salt and pepper. Add the avocado and dressing at the last minute to keep it fresh. For a fuller meal, add quinoa or chickpeas.

The shrimp-avocado pairing is not just about taste: it brings together two complementary nutritional profiles. Shrimp provides lean protein, almost fat-free; avocado provides monounsaturated fats (omega-9s) recognised for heart health, plus fibre and potassium. Together they make a filling, complete dish.

This protein + good-fat duo is especially satiating: the fat slows digestion and prolongs fullness, while the protein supports the muscle. That is what makes a salad like this fill you far longer than a fat-free 'light' salad. When cutting, the goal is not to remove fat, but to portion it.

The shrimp, avocado and lamb's lettuce base adapts easily. If you do not like lamb's lettuce, swap it for rocket, baby spinach or crisp lettuce: the volume stays the same for almost identical calories. Add sliced cucumber, radishes or a few fresh mint leaves for a livelier note, and a little coriander if you enjoy Asian flavours with the lime.

When cutting, you can keep the 250 g of shrimp for two people, reduce the avocado to half a fruit shared between you, and replace part of the oil with a squeeze of lime and a touch of mustard. The dish then drops clearly below 363 kcal per serving while keeping most of the protein. A few grapefruit segments or diced mango, in small amounts, add a sweet note without weighing much.

When bulking or during intense training, the opposite works very well: keep a whole avocado per person, add 100 to 150 g of cooked quinoa, basmati rice or chickpeas, and some flaked almonds or pumpkin seeds. You get a full meal, with carbs to refill your reserves, without changing the logic of the dish or the preparation time, which stays around fifteen minutes.

The first mistake is seasoning too early. Salt and lime make the lamb's lettuce and tomatoes release water, and the salad turns limp within minutes. Keep the leaves dry, prepare the dressing separately and toss at the moment of serving. The second mistake is serving lukewarm or poorly drained shrimp: take them out of the fridge just before, and pat them dry with paper towel so they do not dilute the dressing.

For organisation, you can prepare the elements separately for two days: washed and spun lamb's lettuce in a box with a paper towel, halved cherry tomatoes in another container, cooked shrimp chilled in an airtight box. Eat the cooked shrimp within two days and always respect the cold chain, especially in summer, because seafood is sensitive. The avocado, for its part, is cut at the last moment.

To take it to work, layer the salad in a jar: dressing at the bottom, tomatoes, shrimp, then the lamb's lettuce right on top, and the lime-dressed avocado in a small separate container. Tip it all onto a plate when you eat. This method keeps every ingredient crisp and avoids the soggy salad effect, which makes this light lunch really practical on weekdays, even without a microwave.

With 363 kcal, 29 g of protein, 8 g of fibre and just over 3 g of sugars per serving, this salad easily takes the place of a main lunch on a quiet day. The fibre comes mostly from the avocado and lamb's lettuce, which helps with fullness. If you aim for about 30 g of protein per meal, it already reaches the target without any addition.

For dinner or after a big session, think of completing it rather than doubling it: a simple carb source and a piece of fruit are often enough. Log your portion in the app to see how the salad fits into your daily total, and adjust the avocado or oil from one meal to the next rather than skipping the recipe.