Salads are a great way to add fiber, vitamins and minerals to your diet but sometimes it can be difficult to find new ways to add protein to salads. Sharing some easy ways to pack the protein into you salads below.
Importance of Protein
Protein is a macronutrient, meaning you need to consume it in relatively large doses on a consistent basis.
Protein has many important roles in our body –
- Needed to build our bones, muscle, skin, hair, nails and cartilage
- Used to repair and build tissue
- Helps carry oxygen throughout the body
- Makes enzymes that are responsible for digesting food and making new cells
- Plays an important role in hormone regulation
How Much Protein Do You Need?
Protein needs depend on many variables, so it’s hard to give a single number. However, in general, adults 19+ need about 0.36 grams / pound of body weight.
For example: a 35 year old weighing 160 pounds would need about 57.6 grams of protein per day.
However, those needs can increase if you –
- are recovering from surgery, infection or hospitalization
- pregnant or nursing
- participate in increased strength / endurance training
As we continue to age into our fifties, we start to lose muscle mass. Research indicates that can be due to lack of physical activity, decreased food consumption, inability to chew or prepare foods, and a decrease in our body’s ability to use protein effectively to make new muscles. More research is needed but studies suggest increasing protein needs for those 50+ or going through peri-menopause may help prevent muscle loss.
Ways to Add Protein to Salads
There are many ways to add protein to salad. These are just a few of our favorite and Mediterranean diet inspired ways to increase intake. Some aren’t enough on their own to meet protein needs, but can be combined to increase intake.
Building a Super Protein Salad
Some examples of ways to build a salad with multiple protein sources…
Smoked Salmon & Avocado Salad (35 grams protein)
- 1-2 cups leafy greens
- 3 oz smoked salmon
- 2 hardboiled eggs
- sliced red onion
- sliced tomatoes
- 1/4 cup edamame
- 1/2 avocado
Steak and Black Bean Salad with Cottage Cheese Dressing (43 grams protein)
- 1-2 cups leafy greens
- 3 oz grilled steak, sliced
- 1/2 cup black beans
- chopped fresh herbs
- sliced scallions
- chopped cucumber
- Cottage Cheese Dressing (puree 1/2 cup cottage cheese, add ranch dressing seasoning and fresh squeezed lemon)
Our Favorite Salad Recipes
Below are a few of our favorite salad recipes that you can change up ingredients easily to meet your likes or what you have on hand.
- Summer Peach Salad with Couscous and Feta
- Greek Salad with Air Fryer Salmon
- HI Protein, High Fiber Salad
- Mediterranean Diet Plant Power Protein Bowl
- Summer Salad with Dill Dressing
- Lemon Dill Salmon Salad
- Chopped Lentil Salad with Easy Vinaigrette
- Quick and Vibrant Nicoise Salad
