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Excerpt: Watermelon, Goat Cheese, and Beet Salad

What better way to kick start the new year than with a nutritious mouth watering recipe taken from Lauren Klukas‘s The Complete Plate: 120 Recipes • 30 Meal Plans • A Stronger, Healthier, and Happier You? This must-have cookbook shows that weight maintenance, and weight loss, can be achieved through a balanced diet of ingredients that come together to meet both nutritional and caloric demands. Featuring meal plans for diets of 1,500, 2,000, and 2,500 calories, it is a collection of 30 meal plans with each day perfectly balanced to provide 100% of your daily macro and micro nutrient needs.*

* Based on current daily recommended intake (DRI) values.

Watermelon, Goat Cheese, and Beet Salad

440 kcal (1500) – * note: the cookbook features 2000 kcal and 2500 kcal measurements.

Serves 1

For the salad

Beets, cubed  1 1/2 (123 g)

Spinach  2 cups (60 g)

Arugula  1 cup (20 g)

Watermelon, cubed  1/2 cup (76 g)

Soft goat cheese, crumbled  20 g

Walnuts, toasted and chopped  2 Tbsp (12 g)

Chicken breast, cooked and chopped  75 g

Cooking spray


For the dressing

Balsamic vinegar  1 tsp

Honey  1 tsp

Garlic powder  1/4 tsp

Onion powder  1/4 tsp

Safflower oil  1 1/2 tsp

Portion  1 Tbsp



  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. Spread beets on the prepared baking sheet, spray with cooking spray, and bake for 10–20 minutes, until fork tender.
  3. Meanwhile, mix spinach and arugula in a large bowl. Top with beets, watermelon, goat cheese, walnuts, and chicken.
  4. In a small bowl, whisk together vinegar, honey, garlic powder and onion powder. Whisking continuously, gradually pour in oil until emulsified. Drizzle over salad and serve.


January 5, 2018
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