Prawn and Avocado Quinoa Salad: Light Summer Lunch for Athletes

Why This Recipe Works for Athletes

This prawn and avocado quinoa salad is a light, protein-rich summer lunch that delivers complete protein from both prawns and quinoa, heart-healthy fats from avocado, and a refreshing citrus dressing. It requires no cooking on the day (use pre-cooked quinoa and cold prawns) and works brilliantly as race-week nutrition when you want something filling but easy to digest.

Ingredients

• 150g cooked quinoa (approx 60g dry weight)
• 150g cooked cold-water prawns, peeled
• 1 ripe avocado, diced
• 1 lemon, juice only
• 1 tbsp extra virgin olive oil
• 100g cherry tomatoes, halved
• ½ cucumber, diced
• Handful of fresh flat-leaf parsley, chopped
• Salt, black pepper, and a pinch of paprika

Instructions

1. Cook quinoa per packet instructions, spread on a tray to cool, then refrigerate until cold.
2. In a large bowl combine quinoa, cherry tomatoes, cucumber, and parsley.
3. Add lemon juice and olive oil, season with salt, pepper, and paprika — toss well to coat.
4. Fold in prawns and avocado gently — avoid breaking up the avocado pieces.
5. Taste, adjust seasoning, and serve immediately or chill for up to 2 hours before serving.

Nutrition Notes

Approximately 480 calories, 35g protein, 42g carbohydrate, 18g fat per serving. The avocado provides monounsaturated fats that support joint health and reduce inflammation — valuable during high training load. Prawns are low in calories but high in iodine and selenium, supporting thyroid function and immune health in heavy training blocks. Swap prawns for canned tuna or grilled chicken for a faster prep option.

Prep time: 15 minutes (plus quinoa cooling time) | Servings: 1