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  • Writer's pictureOPEX Fitness Regina

Spring-Inspired Food: Protein Hacks & New Salads to Try

As the days get longer and the weather warms up, our appetites often crave lighter, fresher foods. Spring is the perfect time to incorporate more protein-rich meals into your diet, along with an abundance of seasonal vegetables that are both nutritious and delicious. Let’s explore the benefits of proteins and vegetables, along with two simple and tasty recipes to try this season.

Benefits of Proteins and Vegetables

Proteins are essential for building and repairing tissues, making enzymes and hormones, and supporting the immune system. They are also more satiating than carbohydrates or fats, helping you feel fuller for longer periods and potentially aiding in weight management.

Vegetables, especially those in season during spring, are packed with essential vitamins, minerals, and antioxidants. They can help reduce the risk of chronic diseases, improve digestion, and support overall health and well-being.

Here are a couple of recipes you could try to add the necessary nutrition: 

Spring Quinoa Salad

What you’ll need:

  • 1 cup quinoa, rinsed.

  • 2 cups water or vegetable broth.

  • 1 cup cherry tomatoes, halved.

  • 1 cucumber, diced.

  • 1/2 red onion, finely chopped.

  • 1/4 cup fresh parsley, chopped.

  • 1/4 cup fresh mint, chopped.

  • Juice of 1 lemon.

  • 2 tablespoons olive oil.

  • Salt and pepper to taste.

How to make it:

  • In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. Remove from heat and let cool.

  • In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, red onion, parsley, and mint.

  • In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour over the quinoa mixture and toss to combine. Serve chilled or at room temperature.

In total, this easy & delicious dish should take around 20 minutes only!


Grilled Lemon Herb Chicken

What you’ll need:

  • 4 boneless, skinless chicken breasts.

  • 2 tablespoons olive oil.

  • 2 cloves garlic, minced.

  • 1 tablespoon fresh rosemary, chopped.

  • 1 tablespoon fresh thyme, chopped.

  • Juice of 1 lemon.

  • Salt and pepper to taste.


How to make it:

  • In a small bowl, combine olive oil, garlic, rosemary, thyme, lemon juice, salt, and pepper.

  • Place chicken breasts in a shallow dish and pour marinade over them. Cover and refrigerate for at least 30 minutes, or you can do it the night before so the next day, you can just cook it.

  • Preheat the grill to medium-high heat. Remove chicken from marinade and grill for 6-7 minutes per side, or until cooked through and juices run clear.

  • Remove from grill and let rest for a few minutes before slicing. Serve with a side of spring vegetable mix.


Spring is a great time to experiment with new recipes that incorporate protein-rich foods and fresh vegetables. These two recipes are not only delicious but also easy to make and perfect for enjoying the flavours of the season. Incorporating more protein and vegetables into your diet can have numerous health benefits and help you feel your best as you transition into the warmer months ahead.

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