Muscle Salad

 

A daily salad fix can help you stockpile heaps of vital nutrients. Unfortunately, many combos don’t offer enough protein and fibre to trigger long-term satiation and fuel muscle growth, says nutritionist Matthew Kadey MS RD. Plus, he adds, “Salad bars can dish out more fat bombs than a Lambeau Field tailgate.” Strike the right balance at home with these near-instant meals – all under 550 calories.

THE SALAD ESSENTIALS – Protein + Greens + Flavour Boost + Fibre + Texture

PROTEIN	HARD-BOILED EGGS	ROTISSERIE CHICKEN	SOLID WHITE ALBACORE TUNA
	2 large eggs, sliced	100g (no skin), chopped	1 can (100g), drained and flaked
GREENS	2 cups arugula	2 cups baby spinach	2 cups thinly sliced kale, ribs removed
FLAVOUR BOOST	¼ cup dried tart cherries	⅓ cup jarred salsa	1 Tbsp capers
FIBRE	½ red bell pepper, sliced into thin strips	½ cup canned black beans, rinsed	½ cup canned cannellini beans, rinsed
TEXTURE	30 g goat cheese, crumbled	½ avocado, thinly sliced	30 g feta cheese, crumbled