When you think of having a salad, chances are it doesn’t strike you as the most satisfying meal—or one that can actually help you in your quest to build muscle. Actually, a salad can be the perfect meal to support your fitness goals. The key is in balancing protein, fat and carbs. We have three amazing healthy salad recipes that do it just right.
The Healthy Salad Recipe Blueprint
To promote the optimal synthesis for your muscles, we want to start by shooting for at least 30 grams each of protein, fat and carbohydrate as a base salad, leaving room for more protein as desired.
The protein and carbs work well together to help you eat healthy and fuel your growth. Carbs spare protein and provide energy needed for intense workouts, and protein needs carbohydrate to work its wonders for you during recovery.
The fat in our healthy salad recipes not only support testosterone production, they contribute to flavor in your foods and keep you feeling satisfied.
We’re suggesting steak, tuna, and chicken for our salads’ main proteins, but you can feel free to substitute other favorites like shrimp or salmon. The beauty of a salad is that it’s easy to customize. Don’t like chickpeas? Allergic to nuts? Leave them off or switch them out. You’ll love how simple these healthy salad recipes can make the right muscle salad for you!
Green, Gold and Grilled Salad
On a large plate, arrange:
- 2 cups of mixed baby greens and chopped romaine
- half a ripe avocado, peeled & sliced
- half a ripe mango, peeled & sliced
- 1/3 cup of sugar snap peas, halved
- a few thin rings of red onion slices
- 1 tablespoon of slivered almonds
Then pile on:
- 4 ounces of grilled hangar or flank steak, thinly sliced
Then drizzle with:
- 1 – 2 tablespoons of yogurt based creamy herb dressing
OR try - 1 – 2 tablespoons Annie’s Naturals Goddess Dressing
Mexican Roasted Corn & Chicken Salad
Meanwhile, on a large plate, arrange:
- 2 cups of arugula and baby lettuce
- 1 cup of halved cherry tomatoes
- ¼ cup sliced pitted black olives
- ¼ cup sliced radishes
- 2 green onions diced
Then pile on:
- the grilled corn
- the grilled chicken breast slices
Then drizzle with:
- 1 tablespoon of dressing made with buttermilk, olive oil, grated parmesan and fresh herbs
New Take on Tuna Plate
First, boil two small new red potatoes and an egg.
Or you can microwave the potatoes as well. Cook until fork tender, then drain and cool.
Hard boil a large egg, drain and cool.
Meanwhile, in a small bowl, combine:
- 1 5 ounces can of sustainable tuna packed in olive oil, drained
- 1 stalk celery with leaves, chopped
- 1 tablespoon fine chopped red onion
- 1 teaspoon olive oil
- ¼ cup sliced radishes
- ½ teaspoon Dijon mustard
- Juice from large wedge of lemon
- Salt and pepper to taste
On a plate, arrange:
- 1 cup of baby spinach and romaine
- 1 ripe tomato, cut in six wedges to form a “bowl”
- the potatoes, cut in ¼” slices, arranged around tomato
- the hard-boiled egg, cut in half
- 1 tablespoon of blue cheese crumbled over the potatoes and greens
Then pile on:
- The tuna salad, inside the tomato wedges