MHNutrition

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