Even at 37, Virat Kohli continues to be a benchmark of fitness in the world of sports. While fans often credit his strict workouts and unmatched discipline, his diet plays an equally important role in keeping him active, lean and energised year-round. What’s most surprising is that one of his staple meals is not complicated, expensive, or time-consuming; it is a simple salad made using just a handful of ingredients. And yes, anyone can easily prepare it at home.

Virat Kohli's make-easy salad

During a chat with Curly Tales, Kohli revealed that a superfood salad has become a core part of his daily diet. For someone who once enjoyed eating meat, switching to healthier meals required careful planning. The cricketer said that after turning vegetarian, he had to ensure his food choices provided enough nutrition, so he looked for something light yet powerful.


He described superfood salads as “one of the most balanced meals” that give the body everything it needs without loading the plate with excess food.

How to make it in 15 minutes?

The best part? The salad takes only around 15 minutes to prepare and uses ingredients most households can access. Start with a base of spinach or lettuce, add chopped cucumbers, tomatoes and carrots, and top it with chickpeas or grilled chicken if additional protein is needed. Slices of avocado and a handful of nuts or seeds elevate the texture and nutritional value. Finally, a drizzle of olive oil mixed with lemon juice works perfectly as a dressing.

It's a mix of nutrition and taste using assorted mesclun greens, roasted pumpkin seeds, juicy watermelon, and amaranth puffs (popped rajgira). These ingredients work together to offer hydration, healthy fats, fibre and protein, a complete meal without feeling heavy after.


The former India captain explained that switching to this salad was a personal health decision and that research helped him perfect the recipe so he could maintain strength even without chicken or meat. According to him, the salad keeps him full, light and energetic through the day.

Beyond salads, Kohli’s overall diet philosophy stays consistent, simple, minimally cooked food. He has previously shared that 90% of his meals are steamed with no heavy masalas, using just salt, pepper and lime for flavour. He enjoys salads with light dressing and occasionally eats pan-grilled vegetables prepared in a bit of olive oil.

While professional training and discipline shape Kohli’s fitness level, his uncomplicated diet shows that maintaining good health doesn’t always demand complex recipes or restrictive eating. Stay tuned!