Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
Salads are a popular way to add nutrition to a meal plan and encourage variety. Salads with fresh vegetables are high in fiber, which is great for digestion. The one thing many salads lack is protein, which is vital for feeling full and staying satisfied to curb snack cravings that can derail any meal plan. The good news is that there are many ways to create high protein salads, even for vegan, vegetarian and other specialized dietary needs. Different protein options can completely alter the flavor profile of any salad, making it easier to avoid mealtime boredom.
When you want to build salads with a balance of vegetables and protein, consider a few things as you make your protein selections.
If you follow a specific dietary plan, such as vegan or vegetarian, there are protein options that comply. Many beans, nuts and seeds add a protein punch along with different textures in any salad.
Are you looking for a protein source you can add to the salad warm for a variation in temperatures? Some protein sources work well in salads straight from the skillet, but you can often pre-cook them and add them to your salads cold as well.
When you choose the protein source for your salad, consider the flavor profile and base ingredients. You can add everything from seafood to cheese for added protein.
When you want added protein that fits a vegan diet or you enjoy adding a creamy, rich component to your salads, beans make a great option. Black beans work well in many types of salads, and white beans, such as cannellini beans, offer a light, neutral flavor profile. You can even create cold salads with a variety of beans for high protein salads that everyone can enjoy.
Chickpeas are a versatile, flavorful source of protein that works well in salads. You can roast them to a golden brown crunch and replace your croutons for a protein-packed substitute for otherwise empty calories. You can choose canned chickpeas for simplicity or even opt for adding hummus to your salad dressing.
Another option for protein without animal products is to add a variety of nuts and seeds to your salads. Sunflower seeds, pepitas, almonds and walnuts contribute texture and crunch in addition to protein, making them ideal choices. Toasting nuts and seeds before adding them to your salad creates an additional layer of flavor and a more satisfying crunch.
Eggs are a rich source of protein. When you want to add protein to your salad quickly and easily, slice or chop a hard-boiled egg to incorporate. You might consider a soft-boiled or poached egg on top of a salad with spring greens because the creamy yolk will blend with a light dressing for a rich salad that leaves you satisfied.
Chicken and turkey provide significant amounts of protein to any dish. Chicken, for example, contributes almost 30 grams of protein for every 3 ounces you add to your salad. Turkey is slightly lower in protein, but still contributes a significant amount.
Grilled, boiled or seared poultry all work well in most salad applications. You can slice the lean, white meat to mix into your favorite salad, or combine both as part of high protein salads such as a chef salad with poultry, egg and cheese.
Seafood and shellfish contribute more protein than you might think when added to salads. Shrimp contains enough protein to be nearly equivalent to chicken, for example. You can also choose salmon, tuna or anchovies for protein rich salads. Be mindful of your seafood intake to avoid excess mercury consumption. Choose low-mercury seafood options and moderate your serving sizes accordingly.
Cheese contains a reasonable amount of protein and works well in many salads. You can add shredded mozzarella or cheddar to your salad for a quick and easy boost. You might also choose to add feta or goat cheese to your salad for a sharp, rich flavor profile with the added protein option. Aim for lower-fat cheese varieties when possible to stay within your meal plan goals.
Adding salads to your meal plan makes it easier to meet your preferred daily vegetable intake with the textures and flavors that you enjoy. If you want that salad to leave you feeling full and keep you going without the urge to snack, adding protein makes a big difference. High protein salads slow your body’s digestion, leaving you feeling content longer, which makes it easier to curb cravings and follow the meal plan you establish. For more advice and meal plan recommendations, check out Prospre’s meal planning app today.
