Arugula, Cucumber, Artichoke & Chicken Salad

This chicken and salad recipe would be ideal for aggressive fat loss while maximising your nutrients and limiting the loss of precious lean lass.  This meal will provide maximum satiety with minimum calories.  

The chicken provides plenty of lean protein along with vitamins B3, B5 and B6, choline, selenium and zinc.  Artichoke boosts the folate and adds a broad range of minerals while the arugula supplements vitamins A and K1.


One serve provides 360 calories, 50 g protein, 12 g fat and 8 g of net carbs


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 150 g chicken, thighs or breast
  • 40 g arugula/rocket
  • 100 g cucumber, diced
  • 1 artichoke heart, canned in water & drained
  • A squeeze of lemon juice
  • A drizzle of olive oil
  • Salt & black pepper to taste (omit pepper for AIP)


  • Heat a frying pan or sandwich press to medium heat.
  • Place the chicken in the press for 6 minutes or if cooking in a frying pan, 5 minutes a side, or until the chicken is cooked through. Check by cutting in half, no pink should show.
  • While the chicken is cooking, place the arugula, cucumber, and artichoke in a salad bowl.
  • Squeeze over the lemon, drizzle over the olive oil, sprinkle the sea salt, toss and top with the cooked chicken.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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