Protein Driven Salads

Posted 07/29/2014 | By HealthCorps

Protein Driven Salads

Since this past Friday’s blog referred to protein needs in the athlete, why not take a salad base and then have a go-to list of proteins that you can add. The variety of proteins will help you to avoid “salad boredom.”  Also remember that you can add steamed, sautéed or grilled vegetables to your salad so you create a “hot/cold” salad. Finally, consider adding one or two fruits to your salad (berries, apple or pear chunks, pineapple slices, dried cranberries or raisins, pomegranate seeds, mandarin oranges). A salad comprised of fruits and vegetables will help you to meet daily recommendations of eight to ten total servings of the two. Use four ounces of protein per person, when preparing the salad.

Salad base (for 2-4 persons):

1 cup shredded red cabbage
1 cup chopped spinach leaves
¼ cup roasted red peppers
1` cup shredded carrots
1 cup chopped cucumbers
1 cup cherry tomatoes or grape tomatoes

Protein choices:

A small can of tuna drained and shredded per serving
4 ounces of small grilled shrimp per serving
¾ cup of soybeans per serving
A ½ cup of cooked lentils per serving
4 ounces of shredded, skinned grilled chicken per person
Sliced hard boiled eggs (2 per person)
3-4 ounces shredded white meat turkey per person
4 ounces of cubed firm tofu per person


6 tbsp. lemon juice (fresh)
5 tbsp. light olive oil
3 tbsp. lime juice
4 tbsp. orange juice (fresh)
1 tbsp. chopped oregano leaves
2 tbsp. minced shallots
Salt and pepper to taste

Shake well in a closed bottle.  Measure out 3 tbsp. per salad serving.

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