Coastal Connection Blog

Langley, Walnut Grove and Surrey's constant source of quality information in the Personal Training, Fat Loss, Strength and Conditioning, Fitness and Nutrition fields.

Coastal Fitness Recipes

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Salad Buffet

One of the most common excuses people put forward as a reason for not eating healthy is that they don’t have the time. They reason it takes too much time to make healthy food and it’s not worth the investment. While there are many ways to make healthy eating much more time-efficient, one tried and true method is making meals large enough to eat for numerous sittings. We’ve found that salads are one terrific option for this. Simply toss all the dry ingredients you have on hand (pre-chopping these cuts down even more time in the long run) in a large bowl together, eat as much as you want, then seal up the bowl for another meal, adding a few wet ingredients or dressings of your choice each time. Depending on the size of the bowl you can have salad made for the next two to four days, which makes preparation for those meals extremely fast. Furthermore, varying the ingredients regularly helps to make these nutritious salads fresh and prevents food boredom.

Speedy Spinach Salad

langley trainer shows healthy salad

Amounts of each of these ingredients can be varied according to taste and personal

preference, as well as how many servings one wants to prepare, but this is a favourite in our house.


  • 6 cups                   Spinach
  • 250 g                    Tuna (canned or grilled)
  • 1 cup                    Red and Yellow Peppers (chopped)
  • ½ cup                    Feta cheese (dry crumbled)
  • ¼ cup                    Green onion
  • ½ cup                    Green grapes
  • ¼ cup                    Almond slivers
  • ¼ cup                    Walnuts
  • 3 tbsp                   Ground flax seeds
  • 3 tbsp                   Hemp seeds
  • 1 medium            Avocado
  • 1 cup                    Blueberries (fresh or frozen)


With this salad, dressing is optional as blueberries mixed in can serve as a great dressing option. However, one great high-protein option is to use Greek Yoghurt or cottage cheese. Extra virgin olive oil and red wine vinegar is another healthy alternative.  If using pre-made dressings, be careful not to overdo it, as many salads have been ruined by soaking them with high-sugar, high-calorie dressings.


Take all of the ingredients (except the blueberries) and mix them in a large salad bowl. Serve as much as needed, add the blueberries, and enjoy. Cover and seal the large bowl with some plastic and enjoy for meals and snacks until all of it is eaten.

Additional Notes:

  • Protein source can be varied as desired. Lean ground beef or turkey, chopped chicken breasts, and turkey sausage are all great choices.


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Just a quick thank you out to Coastal Fitness and my trainer Ryan. This is my first trainer but I want to express how satisfied I am with this program. Not only am I losing weight, I am also getting stronger. Ryan has not only taught me about food intake and exercise, but he is showing me the pro...

Brad Johnstone

Disclaimer: Specific results may vary from person to person.