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High Protein Salad Building

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Got the same old lunchtime salad on repeat these days?

Looking to build better lunchtime salads that are more satiating, fulfilling, and meet your protein needs?

I’ve been picking up a pattern in my client work lately that’s inspired me to share some nutritional inspo with you.

I’m finding that busy people (women especially) seem to be building the same day to day lunches, are often not consuming enough protein with lunch, and are skipping the fun factor when it comes to lunchtime salad building.

Life is full.
The rat race is real.
The eat, sleep, repeat cycle is tiresome.
I get it.

And one of the main things that can keep you going is what you’re eating.

Here are a few of my favourite ways to help create a satiating, well-balanced lunchtime salad:

ENSURE ADEQUATE PROTEIN:

Do not skip this part! You can certainly build a salad from the bottom up. Start with some beautiful leafy greens, romaine, spinach, kale, or even an old world grain like quinoa or wild rice. From there, add in some seasonal veggies, diversity in colour, some nuts seeds or other crunchy goodness, then be sure to top it off with some good quality protein. But here’s the thing that most folks forget: your protein does not need to be animal based.

  • Some great animal proteins can include: eggs, chicken, turkey, baked salmon (from a can or not), tuna, cod or other white fish, ground beef/bison/wild game, or sliced steak.

  • Other great veggie proteins to consider:

    • LENTILS: probably one of my TOP choices! Lentils are high in protein, fiber, antioxidants, and can help regulate blood sugar and support heart health & digestion

    • BUTTER BEANS: I love butter beans as they add a significant nutritional punch without being hard on the GI system (chickpeas are a bit more fibrous and can be problematic for some). Butter beans will take on whatever flavour is happening in your dish, will boost your protein & fiber intake and, like all beans, are great for heart & digestive health.

    • BLACK BEANS: Just like the butter beans, black beans pack a big nutritional punch, are tasty, and quite versatile. Try black beans in salads containing avocado, peppers (raw or roasted), pumpkin seeds, squash, roasted/steamed broccoli or cauliflower.

    • TOFU: Do not forget about the all-mighty tofu! Bake it, pan fry it, or crumble it, tofu makes an amazing nutritional add in for salads. It will take on any flavours and supply a beautiful protein punch to your lunch (see what I did there 😉).

    • VEGGIE PATTIES: Homemade are best here! Making a batch of veggie burgers/patties can be a bit of a culinary commitment, but the payoff is huge! Most veggie burger recipes make a large volume (and if they don’t, just double it), the patties freeze well, and are the perfect protein-packed compliment to a lunchtime salad. Check out my Red Lentil & Almond Burger Recipe!

CONSIDER MACRONUTRIENT CONTENT:

A well-balanced and satiating lunchtime salad should ideally contain all 3 macronutrients: PROTEIN + CARBOHYDRATES + FAT. Combining these 3 macros will help you to feel well-nourished for longer throughout the day.
Prioritizing protein is important, but it’s not the whole story.
Aim to include some good quality fat: olive oil, avocado, nuts, seeds, and/or fish AND some good quality carbohydrates: root veggies, squash, quinoa, brown or wild rice, lentils, and/or beans.

ADD IN SOME FUN:

Aside from a really punchy, full-flavoured dressing, I ALWAYS recommend adding some fun to your salad. This can look all kinds of different add ins: spices, sweetness, sour, crunch, smoke, earthiness, or saltiness.
Here are a few of my favourite ways to up the fun factor in your lunchtime salads:

  • ROASTED VEGGIES: beets, broccoli, cauliflower, potatoes, cabbage, yams, parsnips, or peppers, all make great roasted veggie goodness to pump up your salad. Be creative here!

  • TOFU: I love marinated & baked tofu in my lunchtime salads! If this is not something you’ve tried before, trust me, it’s delicious and deeply satisfying!

  • NUTS & SEEDS: roasted or toasted nuts and seeds can add a little crunchy fun to an otherwise boring bowl of greens. Some of my favourites: tamari almonds, toasted pumpkin seeds and/or sunflower seeds, toasted cashew pieces, and chopped brazil nuts. Yum!

  • SPROUTS: don’t forget the sprouts! Sprouts are full of beautiful enzymatic activity that helps increase your micronutrient intake and increase your digestive capacity. Plus, they are cute & fun.

  • OLIVES: oh me oh my, do I love olives in my salads! Great alongside some roasted beets, with spinach, paired with roasted peppers, or feta cheese, olives can truly add some beautiful depth in flavour AND provide some additional good quality fat.

A few of my Favourite Go-To Lunchtime Salads

Whatever your lunchtime salad looks like, remember the importance of JOY ♡
Your food should provide nourishment, satiation, clean energy, good fiber, and should bring you feelings of enjoyment bite after delicious bite!

If you’re looking for more MEAL INSPIRATION, join me for my upcoming BATCH COOKING ONLINE FALL SESSION!
We’re gearing up for a productive, real food filled weekend together and we’d love to see you there!