After a busy weekend—or especially after the holidays—it’s completely normal to feel a little sluggish, bloated, or low on energy. One simple, nourishing way to support your body is by increasing your intake of antioxidants. These powerful compounds help protect your cells, support your immune system, and give your body the foundation it needs for sustained energy throughout the week.
What Are Antioxidants?
Antioxidants are natural substances found in plant-based foods that help defend your cells against oxidative stress. Oxidative stress occurs when the body has an imbalance of free radicals—unstable molecules created from everyday processes like metabolism, stress, inflammation, and exposure to pollutants.
Too many free radicals can damage cells and contribute to chronic conditions over time. Antioxidants neutralize them, acting like tiny “cell protectors.”
Common Antioxidants Include:
- Vitamin C (citrus, berries, peppers)
- Vitamin E (nuts, seeds, avocados)
- Beta-carotene (carrots, sweet potatoes, leafy greens)
- Polyphenols (berries, green tea, olives)
- Flavonoids (herbs, colorful fruits and vegetables)
Eating a wide range of colorful produce ensures you’re getting a diverse mix of these protective compounds.
Why Start Your Week With an Antioxidant Meal?
Mondays often set the tone for the entire week. Starting with a nutrient-rich, antioxidant-packed meal can:
- Boost energy and focus
- Support healthy digestion
- Reduce inflammation
- Stabilize blood sugar
- Combat the effects of weekend indulgences (salty foods, sweets, alcohol, large meals)
This is especially helpful during or after the holiday season, when heavy foods and disrupted routines are more common.
Antioxidant Monday Reset Salad
This vibrant salad is loaded with antioxidant-rich ingredients, fiber, healthy fats, and plant-based nutrients. It’s naturally dairy-free and can be enjoyed as a lunch or dinner.
Ingredients (2 servings):
- 3 cups fresh spinach or mixed greens
- 1 cup kale, thinly sliced
- 1 cup blueberries (fresh or frozen thawed)
- 1 mandarin orange, peeled and segmented
- ½ cup pomegranate seeds
- 1 small avocado, diced
- ¼ cup walnuts or pumpkin seeds
- ½ cup shredded carrots
- ¼ cup thinly sliced red onion
- 1 cup quinoa, cooked and cooled (for extra fiber and protein)
Lemon-Tahini Antioxidant Dressing:
- 2 tbsp tahini
- Juice of 1 lemon
- 1 small garlic clove, minced
- 1–2 tsp maple syrup (optional)
- 2–3 tbsp water to thin
- Pinch of salt and pepper
Whisk the dressing ingredients together until smooth.
Assembly:
Combine all salad ingredients in a large bowl. Drizzle with the lemon-tahini dressing right before serving. Toss gently to coat.
When to Enjoy This Salad
- Every Monday to set your week up with energy and clarity
- After a weekend of indulgence, especially around the holidays
- As a midday pick-me-up when you want something fresh and nutrient-dense
- As part of a plant-forward eating plan
This simple meal provides your body with antioxidants, fiber, and healthy fats that support overall wellness—making it a great reset whenever you need it.
