Healthy Chicken Salad: 10 Easy Recipes (No Heavy Mayo!)

I used to make chicken salad with so much mayo that it was basically mayo with a little chicken mixed in.

A whole cup of mayo for one batch. It tasted good, sure. But after eating it, I felt heavy and sluggish. My stomach hurt. And I was consuming probably 1,500 calories in mayo alone.

Then my friend made chicken salad with Greek yogurt instead. I was skeptical. Greek yogurt in chicken salad? That sounds weird. But I tried it.

It was creamy, tangy, and actually tasted better than my mayo version. Plus, I felt good after eating it. No food coma. No regret. Just satisfied and energized.

That was five years ago. I haven’t gone back to heavy mayo since.

According to research from the American Heart Association, replacing saturated fats with healthier alternatives can significantly improve heart health. Healthy chicken salad made with Greek yogurt, avocado, or light mayo provides protein without the excessive saturated fat.

These 10 healthy chicken salad recipes use smart swaps to keep the creamy texture you love while cutting calories and boosting nutrition. Whether you prefer Greek yogurt, avocado, or just lighter portions of mayo, there’s a recipe here that’ll become your new go-to lunch.

Quick Recipe Comparison

Recipe	Protein	Calories	Prep Time	Best For
Classic Greek Yogurt	32g	280	10 min	Beginners
Mediterranean	28g	310	12 min	Greek Flavors
Buffalo Greek Yogurt	30g	295	10 min	Spicy Lovers
Creamy Avocado	26g	340	10 min	Healthy Fats
Curry Chicken	28g	305	12 min	Bold Flavors

10 Healthy Chicken Salad Recipes

1. Classic Greek Yogurt Chicken Salad

Prep Time: 10 minutes | Servings: 4
Calories: 280 per serving | Protein: 32g
Stays Fresh: 4 days

This is your foundation recipe for healthy chicken salad. Master this, and you can customize it endlessly.

I make this every Sunday for the week. It’s my default lunch when I don’t have time to think about food. Simple, reliable, and it never disappoints.

Ingredients:

• 3 cups cooked chicken breast, diced
• 3/4 cup plain Greek yogurt (full-fat tastes better)
• 2 celery stalks, finely diced
• 1/4 cup red onion, finely diced
• 2 tablespoons fresh lemon juice
• 1 tablespoon Dijon mustard
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 2 tablespoons fresh dill, chopped

How to Make It:

1. If using raw chicken, cook it first. I poach mine: bring water to boil, add chicken breasts, reduce heat, cover, simmer 15 minutes. Let cool, then dice.
2. In a large bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, garlic powder, pepper, and salt.
3. Add diced chicken, celery, red onion, and dill.
4. Mix until everything is evenly coated.
5. Taste and adjust seasoning. I usually add more lemon juice.
6. Refrigerate for at least 30 minutes before serving to let flavors meld.

How to Serve: On whole wheat bread, in a wrap, on lettuce cups, or straight from the bowl.

Storage: Airtight container, refrigerated, 4 days maximum.

Pro Tip: Use full-fat Greek yogurt, not nonfat. I tried nonfat for months thinking I’d save calories. The texture was watery and weird. Full-fat Greek yogurt is creamy and rich, and the calorie difference is only about 20 calories per serving. Totally worth it for something that actually tastes good. Your healthy chicken salad should be something you want to eat, not something you force down.

For more high-protein meal ideas, check our high protein meal prep guide.

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2. Mediterranean Greek Yogurt Chicken Salad

Prep Time: 12 minutes | Servings: 4
Calories: 310 per serving | Protein: 28g
Stays Fresh: 3 days

This Mediterranean version adds feta, olives, and sun-dried tomatoes. It’s my favorite when I want something with bold flavors.

According to the Mediterranean Journal of Nutrition and Metabolism, the Mediterranean diet is associated with reduced risk of chronic diseases.

Ingredients:

• 3 cups cooked chicken breast, diced
• 2/3 cup plain Greek yogurt
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup kalamata olives, sliced
• 1/3 cup feta cheese, crumbled
• 2 tablespoons red onion, finely diced
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 2 tablespoons fresh basil, chopped

How to Make It:

1. In a large bowl, whisk together Greek yogurt, lemon juice, olive oil, oregano, and pepper.
2. Add chicken, sun-dried tomatoes, olives, feta, and red onion.
3. Mix gently until combined. Don’t overmix—the feta will break apart too much.
4. Fold in fresh basil.
5. Refrigerate for 30 minutes before serving.

How to Serve: In pita pockets, on cucumber slices, or with whole grain crackers.

Storage: 3 days refrigerated. The feta gets softer over time but still tastes good.

Pro Tip: Chop the sun-dried tomatoes really small. The first time I made this, I left them in big chunks. They were chewy and dominated every bite. Now I chop them into tiny pieces so you get a little burst of flavor in each bite without overwhelming the chicken. Also, use sun-dried tomatoes packed in oil, not the dry kind. The oil-packed ones are softer and blend better into healthy chicken salad.

More Mediterranean recipes in our Mediterranean diet meal prep collection.

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3. Buffalo Greek Yogurt Chicken Salad

Prep Time: 10 minutes | Servings: 4
Calories: 295 per serving | Protein: 30g
Stays Fresh: 4 days

For when you want healthy chicken salad with a kick. This has all the Buffalo flavor without deep-frying anything.

Ingredients:

• 3 cups cooked chicken breast, diced
• 3/4 cup plain Greek yogurt
• 3 tablespoons Frank’s RedHot sauce (or your favorite hot sauce)
• 2 celery stalks, finely diced
• 1/4 cup red onion, finely diced
• 2 tablespoons blue cheese crumbles
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

How to Make It:

1. Whisk together Greek yogurt, hot sauce, lemon juice, garlic powder, and pepper.
2. Add chicken, celery, and red onion. Mix well.
3. Fold in blue cheese crumbles and parsley.
4. Taste and adjust hot sauce. I like it spicy, so I add more.
5. Refrigerate 30 minutes.

How to Serve: On lettuce wraps, with celery sticks, or in a whole wheat wrap with extra veggies.

Storage: 4 days refrigerated.

Pro Tip: Start with less hot sauce than you think you need. I once dumped in 1/4 cup of hot sauce thinking “more is better.” It was inedible. The heat intensifies as it sits in the fridge. Start with 2-3 tablespoons, taste, then add more if needed. You can always add more hot sauce, but you can’t take it out once it’s mixed in. Trust me on this one.

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4. Creamy Avocado Chicken Salad

Prep Time: 10 minutes | Servings: 4
Calories: 340 per serving | Protein: 26g
Stays Fresh: 2 days

This uses mashed avocado as the creamy base. It’s rich, satisfying, and full of healthy fats.

Research from the Journal of the American Heart Association shows that avocados can help improve cholesterol levels and reduce cardiovascular risk.

Ingredients:

• 3 cups cooked chicken breast, diced
• 2 ripe avocados, mashed
• 2 tablespoons fresh lime juice
• 2 celery stalks, finely diced
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 1 jalapeño, seeds removed, finely diced (optional)
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

How to Make It:

1. In a bowl, mash avocados with lime juice until mostly smooth. Some chunks are fine.
2. Add cumin, salt, and pepper to the avocado. Mix well.
3. Add chicken, celery, red onion, cilantro, and jalapeño.
4. Fold gently until combined.
5. Serve immediately or refrigerate up to 2 days.

How to Serve: On toast, in lettuce cups, or with tortilla chips.

Storage: 2 days max. The avocado will brown slightly even with lime juice.

Pro Tip: This healthy chicken salad doesn’t keep as long as the Greek yogurt versions because avocado oxidizes. Make it fresh every 2 days max. I tried meal prepping it for a full week once and by day 3 it was brown and unappetizing. Now I make a half batch twice a week instead of one big batch. Takes an extra 5 minutes but tastes infinitely better. Also, press plastic wrap directly onto the surface of the salad before refrigerating—this prevents browning.

Find more avocado recipes in our healthy breakfast ideas.

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5. Cilantro Lime Avocado Chicken Salad

Prep Time: 10 minutes | Servings: 4
Calories: 335 per serving | Protein: 27g
Stays Fresh: 2 days

This is the avocado version with even more lime and cilantro. It tastes like a chicken version of guacamole.

Ingredients:

• 3 cups cooked chicken breast, diced
• 2 ripe avocados, mashed
• 1/4 cup fresh lime juice (about 2 limes)
• 1/2 cup fresh cilantro, chopped
• 1/4 cup red onion, finely diced
• 1 garlic clove, minced
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

How to Make It:

1. Mash avocados with lime juice until creamy.
2. Add cumin, chili powder, salt, pepper, and garlic. Mix well.
3. Add chicken, cilantro, and red onion.
4. Fold gently until combined.
5. Taste and add more lime juice if needed.

How to Serve: In tacos, on tostadas, or with bell pepper slices.

Storage: 2 days refrigerated with plastic wrap pressed on surface.

Pro Tip: Fresh cilantro is essential here. I tried using dried cilantro once because I was out of fresh. It tasted like grass clippings. Dried cilantro loses all its bright, citrusy flavor. If you don’t have fresh cilantro, use fresh parsley instead. It won’t taste exactly the same, but it’s better than dried cilantro. Also, don’t skip the garlic—it adds a depth of flavor that makes this healthy chicken salad special.

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6. Classic Light Mayo Chicken Salad

Prep Time: 10 minutes | Servings: 4
Calories: 265 per serving | Protein: 30g
Stays Fresh: 4 days

For people who still want mayo but lighter. This uses half the mayo of traditional chicken salad but stays creamy.

Ingredients:

• 3 cups cooked chicken breast, diced
• 1/3 cup light mayonnaise
• 1/3 cup plain Greek yogurt
• 2 celery stalks, finely diced
• 1/4 cup red onion, finely diced
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 2 tablespoons fresh parsley, chopped

How to Make It:

1. Whisk together light mayo, Greek yogurt, Dijon mustard, lemon juice, garlic powder, pepper, and salt.
2. Add chicken, celery, red onion, and parsley.
3. Mix until evenly coated.
4. Refrigerate 30 minutes before serving.

How to Serve: Traditional sandwich style, on croissants, or with crackers.

Storage: 4 days refrigerated.

Pro Tip: The combo of light mayo and Greek yogurt gives you the best of both worlds. Light mayo alone tastes watered-down and sad. Greek yogurt alone can be too tangy for people used to regular chicken salad. Together, they create the perfect texture and flavor. This is my gateway recipe for people transitioning from regular to healthy chicken salad. It tastes close enough to traditional that they don’t feel deprived.

More protein-packed lunches in our high protein foods guide.

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7. Cranberry Walnut Chicken Salad

Prep Time: 12 minutes | Servings: 4
Calories: 320 per serving | Protein: 28g
Stays Fresh: 4 days

This sweet and savory healthy chicken salad is perfect for fall but honestly good year-round.

Ingredients:

• 3 cups cooked chicken breast, diced
• 1/3 cup light mayonnaise
• 1/3 cup plain Greek yogurt
• 1/2 cup dried cranberries
• 1/2 cup walnuts, chopped
• 2 celery stalks, finely diced
• 2 tablespoons fresh lemon juice
• 1 tablespoon honey
• 1/4 teaspoon cinnamon
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

How to Make It:

1. Whisk together mayo, Greek yogurt, lemon juice, honey, cinnamon, pepper, and salt.
2. Add chicken, cranberries, walnuts, and celery.
3. Mix gently until combined.
4. Refrigerate 30 minutes for flavors to meld.

How to Serve: On croissants (for a treat), in lettuce wraps, or with apple slices.

Storage: 4 days refrigerated.

Pro Tip: Toast the walnuts first. Put them in a dry pan over medium heat for 3-4 minutes, shaking frequently, until fragrant. This brings out their flavor and adds a slight crunch. Raw walnuts are fine, but toasted walnuts are phenomenal. Takes 3 minutes and completely transforms the healthy chicken salad. Also, if the cranberries are too sweet for you, reduce them to 1/3 cup. I like the sweetness, but some people find it overpowering.

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8. Pesto Chicken Salad

Prep Time: 8 minutes | Servings: 4
Calories: 315 per serving | Protein: 29g
Stays Fresh: 3 days

This Italian-inspired healthy chicken salad uses pesto for flavor instead of mayo. It’s herby, garlicky, and delicious.

Ingredients:

• 3 cups cooked chicken breast, diced
• 1/3 cup basil pesto (store-bought or homemade)
• 1/3 cup plain Greek yogurt
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup pine nuts
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon black pepper
• 2 tablespoons fresh basil, chopped

How to Make It:

1. Mix together pesto, Greek yogurt, and lemon juice.
2. Add chicken, sun-dried tomatoes, and pine nuts.
3. Fold until combined.
4. Add pepper to taste.
5. Fold in fresh basil.
6. Refrigerate 30 minutes.

How to Serve: On focaccia bread, with pasta, or in a wrap.

Storage: 3 days refrigerated.

Pro Tip: Buy good quality pesto or make your own. I used cheap grocery store pesto once and it tasted like oily grass. Good pesto has bright basil flavor and real parmesan. It makes a huge difference. Also, pesto can be salty, so taste before adding extra salt. I over-salted this the first time because I didn’t account for the salt in the pesto. Now I add the pesto first, taste, then adjust seasonings.

Quick meal prep tips in our cheap healthy meals collection.

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9. Asian Sesame Chicken Salad

Prep Time: 12 minutes | Servings: 4
Calories: 305 per serving | Protein: 28g
Stays Fresh: 4 days

This takes healthy chicken salad in a completely different direction. Asian-inspired flavors with sesame and ginger.

The National Institutes of Health notes that sesame seeds provide healthy fats, protein, and important minerals.

Ingredients:

• 3 cups cooked chicken breast, diced
• 1/3 cup plain Greek yogurt
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon fresh ginger, grated
• 2 green onions, sliced
• 1/4 cup shredded carrots
• 2 tablespoons sesame seeds
• 2 tablespoons cilantro, chopped

How to Make It:

1. Whisk together Greek yogurt, rice vinegar, sesame oil, soy sauce, honey, and ginger.
2. Add chicken, green onions, carrots, and sesame seeds.
3. Mix until combined.
4. Fold in cilantro.
5. Refrigerate 30 minutes.

How to Serve: In lettuce wraps, on rice cakes, or with cucumber slices.

Storage: 4 days refrigerated.

Pro Tip: Use toasted sesame oil, not regular. Regular sesame oil is flavorless. Toasted sesame oil has a nutty, rich flavor that makes this recipe. You only need a tablespoon—it’s potent. I learned this when I accidentally bought regular sesame oil and the salad tasted bland. Went back, bought toasted sesame oil, remade it. Night and day difference. Check the label—it should say “toasted” or the oil should be dark amber colored.

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10. Curry Chicken Salad

Prep Time: 12 minutes | Servings: 4
Calories: 305 per serving | Protein: 28g
Stays Fresh: 4 days

This Indian-inspired healthy chicken salad has warm spices and a touch of sweetness. It’s my go-to when I want something different.

Ingredients:

• 3 cups cooked chicken breast, diced
• 2/3 cup plain Greek yogurt
• 1 tablespoon curry powder
• 1 tablespoon fresh lemon juice
• 1 tablespoon honey
• 2 celery stalks, finely diced
• 1/4 cup red onion, finely diced
• 1/3 cup raisins or dried apricots, chopped
• 1/3 cup almonds, sliced
• 1/4 teaspoon salt
• 2 tablespoons fresh cilantro, chopped

How to Make It:

1. Whisk together Greek yogurt, curry powder, lemon juice, honey, and salt.
2. Add chicken, celery, red onion, raisins, and almonds.
3. Mix until combined.
4. Fold in cilantro.
5. Refrigerate 1 hour for flavors to develop.

How to Serve: In naan bread, on crackers, or stuffed in pita pockets.

Storage: 4 days refrigerated. Tastes even better the next day.

Pro Tip: The curry powder flavor develops as it sits, so this actually tastes better on day 2 than day 1. I always make it the night before I plan to eat it. Also, toast the almonds like you would the walnuts—3-4 minutes in a dry pan. Transforms them completely. And if you’re not a raisin person, dried apricots work great. I’m not a huge raisin fan, so I use apricots. They’re less sweet and have a slight tang that balances the curry.

More flavorful recipes in our low calorie high protein meals guide.

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Why Healthy Chicken Salad Instead of Traditional

Traditional chicken salad uses 1+ cups of mayo for a batch. That’s roughly:

• 1,600 calories from mayo alone
• 160g of fat
• Mostly saturated fat

Healthy chicken salad uses Greek yogurt, avocado, or light mayo. The benefits:

Higher protein. Greek yogurt adds 15-20g protein per batch. Mayo adds zero.

Lower calories. Save 800-1,200 calories per batch with smart swaps.

Better nutrients. Greek yogurt provides calcium and probiotics. Avocado provides fiber and potassium. Mayo provides… fat.

Still tastes great. This is the most important point. Healthy chicken salad shouldn’t taste like punishment. It should taste good.

According to the USDA Food Composition Database, Greek yogurt provides significantly more protein and less fat than mayonnaise while maintaining a creamy texture.

How to Meal Prep Healthy Chicken Salad

Cook Chicken in Bulk:

I cook 3-4 pounds of chicken breast every Sunday. Methods that work:

• Poaching: Gentle, keeps chicken moist
• Instant Pot: 15 minutes, super easy
• Slow cooker: 4 hours on low, very tender
• Baking: 350°F for 25-30 minutes

Let chicken cool completely before dicing. Warm chicken will make your healthy chicken salad watery.

Prep Ingredients:

Chop all vegetables Sunday night. Store separately from the chicken. This keeps everything fresh longer.

Assemble Fresh:

I don’t mix the full batch at once. I mix 1-2 servings at a time as needed. This keeps it fresher. The vegetables stay crunchier.

Storage Tips:

• Airtight containers
• 4 days maximum for Greek yogurt versions
• 2 days maximum for avocado versions
• Always refrigerate immediately

Serving Suggestions:

• Whole wheat bread or wraps
• Lettuce cups (butter lettuce works best)
• Cucumber slices
• Crackers or toast
• Stuffed bell peppers
• On top of salad greens

Common Healthy Chicken Salad Mistakes

Mistake 1: Using Nonfat Greek Yogurt

I tried this thinking I’d save calories. The texture was watery. It separated. It tasted sour.

Fix: Use full-fat or 2% Greek yogurt. The texture is creamy and it tastes significantly better. The calorie difference is minimal.

Mistake 2: Not Seasoning Enough

Greek yogurt is tangy. If you don’t season properly, healthy chicken salad tastes bland.

Fix: Add lemon juice, Dijon mustard, garlic powder, salt, and pepper. Taste and adjust. It should taste bright and flavorful.

Mistake 3: Chopping Vegetables Too Large

Big chunks of celery and onion are unpleasant in chicken salad.

Fix: Dice everything finely. Small pieces distribute evenly and don’t overwhelm the chicken.

Mistake 4: Adding Warm Chicken

I did this once when I was in a hurry. The heat made the Greek yogurt watery and everything separated.

Fix: Let chicken cool completely. Spread it on a plate and refrigerate for 15 minutes to speed cooling.

Mistake 5: Making a Full Week’s Batch at Once

By day 5, the vegetables are soggy and the flavors are dull.

Fix: Make half batches twice a week, or mix servings individually as needed.

Frequently Asked Questions About Healthy Chicken Salad

Is chicken salad healthy if made with Greek yogurt?

Yes, healthy chicken salad made with Greek yogurt is nutritious. It provides 25-30g protein per serving, probiotics from yogurt, and significantly less fat than traditional mayo-based versions. Greek yogurt-based chicken salad typically has 280-310 calories per serving compared to 450-500 calories for traditional chicken salad.

How long does healthy chicken salad last in the fridge?

Healthy chicken salad lasts 3-4 days refrigerated in an airtight container when made with Greek yogurt or light mayo. Avocado-based versions last only 2 days before the avocado browns. Always check for any off smell before eating.

Can you freeze chicken salad?

No, do not freeze chicken salad. Greek yogurt, mayonnaise, and vegetables become watery and separate when frozen and thawed. The texture becomes unappetizing. Chicken salad is meant for refrigeration only.

What’s the best chicken to use for chicken salad?

Cooked chicken breast works best for healthy chicken salad. It’s lean, high in protein, and shreds easily. Rotisserie chicken is a convenient option—just remove skin and shred the meat. Dark meat works too but adds more calories and fat.

Can I make chicken salad without mayo or Greek yogurt?

Yes, avocado-based chicken salad uses mashed avocado as the creamy base instead of mayo or yogurt. It’s rich, satisfying, and provides healthy fats. However, it only lasts 2 days refrigerated due to avocado oxidation.

How do I make chicken salad less bland?

Add more seasoning. Healthy chicken salad needs lemon juice, Dijon mustard, garlic powder, salt, and pepper for flavor. Fresh herbs like dill, parsley, or cilantro add brightness. Taste and adjust seasonings—it should be flavorful, not bland.

Is healthy chicken salad good for weight loss?

Yes, healthy chicken salad can support weight loss. It’s high in protein (which increases satiety), lower in calories than traditional versions, and portion-controlled. Pair with vegetables or whole grain bread for a balanced meal.

What can I serve with healthy chicken salad?

Serve healthy chicken salad on whole wheat bread, in lettuce wraps, with crackers, on cucumber slices, stuffed in bell peppers, or on top of mixed greens. For a complete meal, add fruit and raw vegetables on the side.

More Healthy Meal Prep Resources

If you enjoyed these healthy chicken salad recipes, check out:

➡️ High Protein Meal Prep Guide
➡️ Mediterranean Diet Meal Prep
➡️ Low Calorie High Protein Meals
➡️ Cheap Healthy Meals Under $3
➡️ High Protein Foods Guide

Visit EasyHealthEats.com for more healthy chicken salad variations and meal prep tips!

The Bottom Line

Switching from traditional to healthy chicken salad changed my lunch routine completely. I went from feeling sluggish and heavy after eating to feeling satisfied and energized. And I’m eating 600-800 fewer calories per batch without sacrificing taste or texture.

The key is finding the version that works for you. Some people love Greek yogurt-based chicken salad. Some prefer avocado. Some want a little mayo mixed with yogurt for that familiar taste.

Start with the Classic Greek Yogurt Chicken Salad. It’s the closest to traditional and the easiest for beginners. Get comfortable with that base recipe. Then experiment with the variations.

The important thing is making healthy chicken salad that you actually want to eat. It shouldn’t taste like diet food. It should taste good enough that you crave it. That’s when the habit sticks.

Pick your favorite recipe. Cook chicken this Sunday. Prep a batch. See how you feel eating lunch that’s both delicious and actually good for you.

You’ve got this.