A protein salad may be the best option for those looking to gain muscle mass but still want to have greens on their plate. In addition to making it easy, it can contain all the nutrients needed for a daily diet if assembled correctly. Therefore, we parted 6 protein salad recipes for you to enjoy!
1. Green salad with gorgonzola and radish wine
The recipe was created Chef Saschi
Ingredients for radish in wine
- 100 grams of radish
- 60 grams of sweet
- 60ml (1/4 cup) wine
- 60ml (1/4 teaspoon) of water
- 15 ml (1 tablespoon) lemon juice
- Water to cook radish
- ΒΌ teaspoon of cinnamon
- 1 pinch of cloves, nutmeg and salt
Preparation mode
Cut the radish into cubes and put in a small pan with water until the radishes are completely covered. Cook on low heat for 10 minutes. Then pour the water, red wine, lemon, sweet and other spices and herbs in a small pot and leave the fire low while the radish is cooking in the other pot. When 10 minutes have passed, drain all the water and put the radish in the pan with the wine. Leave for another 8 minutes on low heat or until a thick foam starts to rise, which is a sign that it has started to caramelize. Remove from heat, store in a tightly sealed container and refrigerate overnight to thicken.
Salad Ingredients
- 50 grams of your favorite greens (lettuce, arugula, endives, chard, spinach)
- 50 grams of gorgonzola cheese (or blue cheese)
- 13 grams (1 tablespoon) of olive oil
- 30 grams of pecan nuts
way up
Roughly chop the leaves (you can use your hands). Sprinkle with oil, salt and pepper. Save Cut the gorgonzola into small cubes (it crumbles, but no problem) and put it with the other ingredients. Add half of the radish recipe to the wine with a little syrup, but don’t overdo it, and mix lightly. Finally, add the toasted pecans.
2. Protein sprouted lentil salad with red onion and tomato
Monica Wagner suggested the recipe
Ingredients
- 2 cups of sprouted lentils for 3 days
- 1 cup mandioquinha or sweet potato, chopped small
- 1 chopped tomato
- 1/2 red onion, finely chopped
- 1/4 cup green onion (chopped)
- 7 slices of olives
- 1 unit of lemon juice
- Salt and oil to taste
Preparation mode
Mix all the ingredients in a bowl and serve.
3. Chicken salad with pesto sauce
Nutritionist Maria Fernanda Cortez advises.
Ingredients
- 2 purple lettuce leaves
- 2 lettuce leaves
- 2 leaves of romaine lettuce
- 5 cherry tomatoes
- 2 tablespoons of cooked quinoa
- 3 tablespoons of shredded chicken
- 3 black olives
Preparation mode
Mix all the ingredients in a bowl and keep it aside.
soup
- 3 tablespoons of extra olive oil
- 20 fresh basil leaves
- 1/2 lemon squeeze
- 4 chopped peanuts
Preparation mode
Mix all the ingredients in a blender or food processor and pour over the salad, mix it in the ingredients.
4. Vegan protein salad
Nutritionist Maria Fernanda Cortez advises.
Ingredients
- 8 sprigs of watercress
- 6 arugula leaves
- 7 spinach leaves
- 3 tablespoons of roasted pumpkin
- 3 tablespoons of cooked chicken
- 2 tablespoons grated beetroot
- 1 tablespoon roasted pumpkin seeds
- 1 tablespoon of flaxseeds
Preparation mode
Mix all the ingredients in a bowl and keep it aside.
soup
- 3 tablespoons of coconut soy sauce
- 1 tablespoon of extra virgin olive oil
- 1 spoon of sesame oil
Preparation mode
Mix all the ingredients and add to the salad.
5. Green salad with mustard sauce
Nutritionist Maria Fernanda Cortez advises
Ingredients
- 3 lettuce leaves
- 2 lettuce leaves
- 4 arugula leaves
- 2 chopped red cabbage leaves
- 3 tablespoons grated carrot
- 2 tablespoons cooked Moroccan couscous
- 4 quail eggs
- 2 tablespoons of chia seeds
- 1 tablespoon of Brazil nuts
soup
- 3 tablespoons of extra olive oil
- 3 tablespoons of dijon mustard
- 1 tablespoon of grain mustard
- 2 spoons of honey
Preparation mode
Mix all the ingredients in a container, pour the sauce on top and mix.
6. Quinoa table
Recipe from nutritionist Lilian Pierreti
Ingredients
- 300 grams of quinoa.
- 1 Japanese cucumber
- 1 red onion
- 2 tomatoes
- Mint
- 1 lemon juice
- Parsley and chives to taste.
Preparation mode
Soak the Quino for ten minutes, rinse under running water and set aside. Cut cucumber, onion, tomato, mint, add lemon juice, (parsley and chives to taste.) and mix with Quinoa until all ingredients are combined.