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|