5 Healthy Salad Recipes for Fat Loss and Muscle-Building

If there’s one thing we know you’re not eating enough of, it’s produce. Any way that you can figure to get more fruit, nuts, and leafy green vegetables into you life, do it. More and more research is showing that the primary cause of fat gain in American may not be too many calories it may be a lack of nutrients, caused by our packaged and processed diets. Salads may not seem particularly macho. But neither are man boobs.

1. Tuna-stuffed Avocado

Ingredients

• 1 avocado
• 3 oz can tuna, drained
• ½ cup bell pepper, diced
• ½ cup red onion, diced
• ½ cup cucumber, diced
• ⅓ cup low-fat, plain Greek yogurt
• 1 tsp lemon juice
• ½ cup fresh orange segments, diced

Directions

1. Slice avocado in half vertically. Remove pit and scoop out flesh, leaving about ¼ inch all around.
2. Put the scooped out fruit in a bowl with tuna, bell pepper, onion, cucumber, yogurt, and lemon juice. Mix with a spoon.
3. Add orange to bowl and mix gently. Distribute mixture between avocado halves and serve.

Makes 1 serving

Per serving:
• 538 calories • 33 g protein
• 32 g carbs • 34 g fat


2. Calamari Salad

Ingredients

• 1 lb calamari, sliced
• 2 tbsp coconut oil
• Salt and pepper
• Garlic powder

Dressing

• 1 tbsp coconut oil
• ½ cup olives
• 1 spritz lemon
• 1 spritz lime Parsley for garnish

Directions

For the salad:

1. Coat calamari with oil and season to taste with spices.
2. Add to a skillet and cook over medium heat until squid turns opaque.

For the dressing:

1. Add all ingredients to a shaker cup and shake until mixed well.
2. Drain dressing over cooked squid and serve.

Makes 4 servings

Per serving:
• 214 calories • 18 g protein
• 5 g carbs • 14 g fat

3. Sweet Potato Crab Salad

Ingredients

• ½ cup English cucumbers, diced
• 1 tbsp plus ¼ Feta cheese, crumbled
• 4 oz white balsamic vinegar
• 4 oz sweet potato puree
• 1 tbsp Sriracha or Thai chili paste
• 2 tbsp light corn syrup
• 1 tbsp salt and pepper blend
• 1 cup tomatoes, diced
• 12 mint leaves, julienned
• 1 cup 80/20 blended oil
• (80% vegetable oil, 20% olive oil)
• 2 lb jumbo lump crab meat

Directions

1. Blend cucumbers, 1 tbsp Feta, vinegar, sweet potato puree, Sriracha, corn syrup, and salt and pepper in a food processor, and puree until smooth.
2. Pour mixture through either a chamois cloth or cheesecloth and return to food processor while slowly adding oil until smooth.
3. Mix tomatoes, remaining Feta, and mint into a bowl. Add 1 cup of dressing to salad, mix, then add crab and toss to coat crab. Be sure not to break up crabmeat; you want to leave as many lumps as possible.

Makes 4 servings

Per serving:
• 837 calories • 49 g protein
• 19 g carbs • 63 g fat


4. Pineapple-Grilled Shrimp Salad

Ingredients

• 2 tbsp extra-virgin olive oil
• 2 tbsp high-quality tequila
• 1 tsp agave nectar or honey
• 2 tbsp low-sodium soy sauce
• 1 tsp ground cumin
• 1 tsp red pepper flakes
• 1 lb large shrimp, peeled and deveined
• 2 cups pineapple, sliced into 1” triangles

For the Salad

• 6 cups dark, leafy mixed greens
• ½ cup roasted red peppers, thinly sliced
• 1 ripe avocado, halved and thinly sliced
• ½ cup toasted pine nuts

For the Dressing

• 2 tbsp extra-virgin olive oil
• 1 tsp high-quality tequila
• 2 tsp low-sodium soy sauce
• 2 tbsp orange juice
• 2 tbsp lime juice
• ½ tsp cumin
• ½ tsp chili flakes

Directions

1. Combine and whisk marinade ingredients. Add shrimp and pineapple. Toss to coat. Cover and leave in fridge for 30 mins.
2. Grill marinated shrimp and pineapple (or saute in a skillet over medium) until shrimp is done.
3. Combine and whisk dressing ingredients. Add greens and peppers. Toss. Top with shrimp, pineapple, avocado, and pine nuts.

Makes 4 servings

Per serving:
• 498 calories • 28 g protein
• 25 g carbs • 30 g fat


5. Brussels, Bacon, Burst Tomato & Feta Salad

Ingredients

• 3 tbsp olive oil
• 2 cups grape tomatoes
• 2 cups Brussels sprouts leaves
• ¼ cup Craisins, soaked in hot water and drained
• ¼ cup white balsamic vinegar
• 1 tsp Kosher salt
• 1 tbsp Dijon mustard
• ¼ cup red onion, julienned
• ⅓ cup 80/20 blended oil/grape-seed oil
• 1 cup Feta cheese, crumbled
• 1 cup bacon, julienned

Directions

1. Bring oil to a simmer in a pan over medium-high heat, then add tomatoes, tossing and cooking until skin bursts. Once burst, remove from heat and hold for salad.
2. Next, bring 6 cups salted water to a boil, then add leaves and stir, cooking for 1-2 minutes. Once cooked, remove from water and allow to air cool.
3. In a food processor combine Craisins, vinegar, salt, mustard, and onion, then puree. Slowly add oil. Once blended, taste and season, then remove.
4. To finish salad, mix all ingredients in large bowl, add ½ cup dressing and toss well to coat salad. Plate, top with Feta and bacon, and serve immediately.

Makes 4 servings

Per serving:
• 481 calories • 11 g protein
• 24 g carbs • 39 g fat