Citrus Chicken & Avocado Salad
The reset button after a week of comfort food.
Sunday-Rotation Lore
Pot pie for comfort, skillet for spice, this salad for freshness — the third leg of the "never get bored" meal-prep stool.
Portion Matrix (Assembled Salad)
Citrus Chicken & Avocado Salad
10g (8g net) — total for the trackers, net for the low-carbers.
Tap a portion size. Watch the numbers move. That’s the whole book.
Macros: USDA FoodData Central • as written.
The Numbers Up Front
Total Yield: ~43 oz / 1220 g (makes 3–4 portions)
Default Portion: 12 oz / 340 g
✂️ Trim Trim Trim
Shredded chicken breast is already lean — the fat in this dish comes from the avocado and olive oil, and that's the good kind, left fully intact on purpose. Nothing to trim here except maybe your instinct to skip the avocado.
Ingredients
Use-what-you’ve-got friendly.
Sorted by dish, with the spices you probably already own kept separate.
- ◆2 cups shredded chicken (rotisserie or poached, skin off)
- ◆2 oranges or 1 grapefruit, segmented
- ◆1 avocado, diced
- ◆4 cups arugula or spinach
- ◆1 cucumber, sliced
Dressing
- ◆2 tbsp olive oil • juice of 1 lime • 1 tsp honey • pinch of cumin
Instructions
- 1
Whisk the dressing ingredients together.
- 2
Toss greens, citrus segments, cucumber, and avocado in a large bowl.
- 3
Top with shredded chicken, drizzle with dressing.
🧠 Why This Works
Citrus segments do double duty — bright acidity plus natural sweetness — so the dressing can stay light on sugar. Healthy fat from real olive oil and avocado is the point here, not something to engineer around; this is where LCHP intentionally leans into good fats instead of stripping them out.
🌶️ Flavor Boosters
Toasted almonds or pepitas (small calorie add, big crunch) • fresh mint • extra lime zest • thin-sliced red onion
🔄 Use What You’ve Got
- —No orange or grapefruit? Any citrus works, even canned mandarin in juice (drained)
- —No arugula? Spinach, spring mix, or romaine all work fine
- —Want more protein? Add an extra ½ cup shredded chicken
📦 Meal Prep Notes
Store chicken and dressing separately from the greens • Add avocado fresh the day you eat it — it doesn't hold well pre-cut • Keeps 4 days if assembled smart
📊 Before & After(per 10 oz / 283 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Citrus Chicken Salad (candied nuts, cheese, heavy dressing) | 450 | 22g | 28g | 30g |
| ⭐ Lo-Cal Hi-Pro Version | 280 | 23g | 14g | 17g (14g net) |
| You Saved / Gained | −170 cal | +1g protein | −14g fat | −13g carbs |
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