Learn to prepare healthy and nutritious options to increase muscle mass
Protein salads are perfect for those who want to earn muscle mass. Prepared with ingredients that contain nutrients necessary for a healthy diet, such as soybeans, chickpeas and walnuts, they also favor hypertrophy due to the amount of proteins present in their composition. In addition, they can be combined with leaves to increase satiety and satisfy the desire for those who love a very colorful dish.
So take a look at 7 protein salad recipes to be included in the diet!
Chickpea salad with spinach
Ingredients
- 800 g of chickpeas cooked and drained
- 1 peeled and chopped onion
- 1 clove of peeled and crushed garlic
- 500 g of chopped spinach leaves
- Salt, olive oil and ground black pepper to taste
Methods of preparation
In a pan, place the olive oil and bring over medium heat. Add onion and garlic and brown. Add the chickpeas and spinach leaves and brown for 3 minutes. Turn off the heat and season with salt and black pepper. Serve later.
Salad with chicken and walnuts
Ingredients
- 1 chicken breast
- 1/2 cup of chopped walnuts
- 1/2 cup of basil leaves
- 1 cup of natural yogurt tea
- Leaves 1 united lettuce
- 1 lemon juice
- 395 g of green corn
- Waterfall
- Gets up to taste
Methods of preparation
In a pan, put the chicken breast, cover with water, put salt and bring over medium heat to cook until it is soft. Turn off the heat, drain the water and destroy the chicken, discard the bones. After, in a container, place the grated chicken, the walnuts, the green corn, the lettuce leaves and the basil. Mix gently. In a container, mix the yogurt with salt and lemon juice. Serve the sauce with the salad.
Tofu salad with peppers and ginger
Ingredients
- 1 cup of tea tofu chopped
- 1 peeled and chopped onion
- 1 semi -chopped yellow peppers
- 1 red and chopped red peppers
- 1 seeds without green and chopped peppers
- 2 tablespoons of grated ginger
- 10 cherry cherry tomatoes half cut
- 1 tablespoon of white vinegar
- Rooms and black pepper ground to taste
Methods of preparation
In a container, put the tofu, onion and peppers and mix. Add the tomatoes to the ginger and cherry and mix to incorporate. Season with salt, black pepper and vinegar. Serve later.
Ricotta salad with walnuts and beets
Ingredients
- 200 g of ricotta crushed
- 2 boiled beets, peeled and cubes
- 1/4 cup of chopped walnuts
- Lettuce leaves that are back
- 1 peeled and grated carrot
- 2 tablespoons of olive oil
- 1 tablespoon of balsamic vinegar
- Rooms and black pepper ground to taste
Methods of preparation
In a container, put the ricotta and beetroot and mix gently. Add the carrot, the lettuce leaves and the walnuts and mix. Reserve. In another container, place the olive oil, balsamic vinegar, salt and black pepper and mix to incorporate. Sprinkle the salad with the mixture and then serve.
Edamame salad with tomato, basil and buffalo mozzarella
Ingredients
- 200 g of Green soybean (Edamame)
- 10 cherry cherry tomatoes half cut
- 1 cup of basil leaves
- 2 cups of buffalo mozzarella on the ball
- 2 tablespoons of olive oil
- Rooms and black pepper ground to taste
- Waterfall
Methods of preparation
In a pan, put the Edamame, cover with water, put salt and bring over medium heat to cook for 5 minutes after boiling. Turn off the heat, drain the water, wait for it to cool down and transfer to a container. Add the other ingredients and mix. Refrigerate to freeze and serve then.
Quinoa salad with chia
Ingredients
- 2 cups of tea Quinoa
- 5 slices of cubed pineapple
- 1 cup of spinach leaves
- 1 peeled and chopped cucumber
- 5 teaspoons of chia
- Olive oil, salt and grinded black pepper to taste
- Waterfall
Methods of preparation
In a pan, put the quinoa, cover with water, put salt and bring over medium heat until the water dries. Turn off the heat and set aside. In a container, put spinach, pineapple, cucumber, quinoa and chia and mix. Season with olive oil, salt and black pepper. Serve later.
Tuna salad with black bean and corn
Ingredients
- 170 g of tuna natural drained
- 1 cup of cooked and drained black bean
- 1/2 cup of green corn
- 1/2 red -free red pepper and chopped
- 1/2 peeled and sliced ​​onion
- Leaves of 1 pack of lettuce
- Olive oil, balsamic vinegar, salt and ground black pepper to taste
Methods of preparation
In a container, place tuna, black beans, green corn, red peppers, onion leaves and lettuce and mix. Connect with olive oil, balsamic vinegar, salt and black pepper. Refrigerate to freeze and serve then.
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.
