Find out how to prepare tasty and healthy recipes to improve the results of your training
Proteins are a fundamental nutrient for the functioning of the body. Responsible for building skin, muscles, bones and other tissues, it is one of the favorite substances of those who want to increase hypertrophy and is present in practically all foods. Furthermore, given the variety, it is the ideal option to include in meals and vary foods in a healthy way.
Next, check out 6 delicious protein-packed salad recipes to boost muscle gain!
Lettuce salad with chicken and mango
ingredients
- 1 chicken breast
- 1 ginger, peeled and sliced
- 4 lettuce leaves
- Pulp of 1 avocado, cut into slices
- 1 orange peeled and cut into segments
- Pulp of 1 mango cut into cubes
- 1 lemon juice
- Olive oil, salt and ground black pepper to taste
Preparation method
In a container, place the chicken and season with salt and black pepper. In a pan, add the olive oil and place over medium heat to heat. Add the ginger and cook for 5 minutes, stirring constantly. Place the chicken in the pan with the ginger and brown it on both sides. Turn off the heat, cut the chicken into slices and set it aside.
In a container, place the lettuce leaves, orange segments, mango and avocado and mix gently. Add the chicken and ginger and mix well. Season with salt, black pepper and lemon juice. Serve immediately.
Salad with spinach, chickpeas and eggs
ingredients
- 1 cup chopped lettuce
- 1 cup spinach leaves
- 4 hard boiled eggs
- 1/3 avocado pulp, cut into slices
- 5 cherry tomatoes
- 1/4 cup of chickpea cooked
- 1 tablespoon chopped chives
- 1 tablespoon ricotta
- 1 tablespoon chopped walnuts
- 1/4 tablespoon chopped parsley
- Olive oil, lemon juice and salt to taste
Preparation method
Place the lettuce leaves and spinach in a container and mix well. Then, with the help of a knife, cut the eggs in half and place them in the center of the salad. Add the avocado pulp, cherry tomatoes, ricotta and chickpeas and mix gently. Finally add the chives, parsley and walnuts and stir again to combine. Season with salt, lemon juice and olive oil. Serve immediately.
Lentil salad with tomato
ingredients
- 250 g of Lentil
- 3 tomatoes without seeds and cut into pieces
- 1/2 onion peeled and cut into cubes
- 1 teaspoon peeled and crushed garlic
- 1/2 cup parsley tea
- 1/2 cup chive tea
- Salt and olive oil to taste
- Waterfall
Preparation method
Place the lentils in a container, cover with water and leave to soak for 1 hour. Then drain the water, transfer the grains to a pan, cover them with water and cook them over medium heat for 15 minutes. Turn off the heat, drain the water and transfer the lentils to a container. Add the tomato, onion, garlic, chives and parsley and mix well. Season with salt and olive oil. Serve immediately.
Salmon salad with lettuce
ingredients
- 500 g of salmon cut into thin strips
- 1 cup cherry tomatoes cut in half
- 1 red onion peeled and cut into strips
- 1 bunch iceberg lettuce
- 200 ml of dry white wine
- Salt to taste
Preparation method
Place the salmon, white wine and salt in a container and mix well. Let it rest for 10 minutes. Then, in a container, place the lettuce leaves, tomatoes, onion and salmon and mix well. Season with salt and serve immediately.
Pea salad with ricotta
ingredients
- 1 cup of tea pea
- 5 teacups of water
- 1 cassava peeled, cooked and cut into cubes
- 1 red onion, peeled and chopped
- 2 tomatoes deseeded and cut into cubes
- 1/2 cup ricotta cheese, cut into cubes
- 3 tablespoons of vinegar
- Salt, olive oil, ground black pepper and chopped parsley to taste
Preparation method
Place the peas and water in a pan, cover and cook over medium heat for 30 minutes. Turn off the heat, drain and transfer the peas into a container. Add the cassava, red onion, tomatoes and ricotta and mix well. Season with salt, olive oil, black pepper, parsley and vinegar. Serve immediately.
Quinoa salad with roasted pumpkin
ingredients
- 1 cup quinoa tea
- 2 teacups of water
- 300 g of pumpkin cut into cubes
- 1 tablespoon olive oil
- 1/2 teaspoon cumin
- 1/2 teaspoon sweet paprika
- Salt and ground black pepper to taste
- 1/2 cup toasted and chopped almonds
- 1/2 cup raisins
- 2 tablespoons chopped fresh parsley
- 2 tablespoons lemon juice
- Zest of 1 lemon
Preparation method
Place the quinoa and water in a pan. Bring to a boil over medium heat. Reduce the heat, cover the pan and cook for about 15 minutes or until dry. Turn off the heat and let it rest for 5 minutes.
Place the pumpkin cubes in a baking dish and season them with olive oil. Season with cumin, paprika, salt and black pepper. Mix well so that the cubes are evenly coated with the seasonings. Cook in a preheated oven at 200°C for 30 minutes, turning halfway through.
Then, in a large bowl, combine the cooked quinoa and roasted squash. Add the toasted almonds, raisins and parsley. Drizzle with lemon juice and add lemon zest. Mix gently until all ingredients are well incorporated. Adjust seasoning as needed and serve.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
