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A Wholesome High-Protein Meal-Prep Salad Recipe

In today’s fast-paced world, preparing healthy meals ahead of time not only saves you stress during the week but also ensures that you remain nourished and energised. Salads often get a bad rap for being bland or unsatisfying; however, a well-crafted salad can indeed be a powerhouse of flavour and nutrition. In this article, we’ll delve into a delicious and healthy high-protein meal-prep salad recipe that is perfect for those busy weekdays.

Why a High-Protein Salad?

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and supporting immune function. Incorporating high-protein ingredients into your meals can help you feel fuller for longer, making it easier to maintain a healthy diet and control cravings. This salad not only packs a protein punch but is also colourful, flavourful, and easy to prepare.

Ingredients

For this high-protein meal-prep salad, you’ll need:

For the salad:

• 100g quinoa (or couscous, if preferred)
• 200g cooked chicken breast, diced (you can substitute with canned chickpeas for a vegetarian option)
• 1 can (400g) black beans, rinsed and drained
• 150g cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 red bell pepper, diced
• 100g corn (canned or frozen, defrosted)
• 50g feta cheese, crumbled (optional)
• 50g spinach or mixed salad greens

For the dressing:

• 3 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper, to taste
• Fresh herbs (optional: parsley, coriander, or basil)

Method

1. Prepare the Quinoa:
Start by rinsing the quinoa under cold water to remove its natural bitter coating. In a saucepan, combine the quinoa with double the amount of water (200ml) and a pinch of salt. Bring to a boil, then reduce the heat and let it simmer for about 15 minutes until the liquid has been absorbed. Once done, fluff it with a fork and set aside to cool.

2. Cook the Chicken:
If you’re using raw chicken, season it with salt, pepper, and your favourite herbs. Grill or sauté until fully cooked and golden brown (about 6-7 minutes on each side). Let it cool before cutting it into bite-sized pieces.

3. Assemble the Salad:
In a large mixing bowl, combine the cooled quinoa, cooked chicken, black beans, cherry tomatoes, cucumber, bell pepper, corn, and spinach. If desired, sprinkle the crumbled feta cheese over the top.

4. Make the Dressing:
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey or maple syrup, salt, and pepper until well combined. Adjust the seasoning as needed.

5. Combine and Portion:
Pour the dressing over the salad and gently toss to combine. Divide the salad into meal-prep containers, and drizzle a little extra dressing on top if desired. This recipe makes 4 servings, perfect for a week of healthy lunches.

Storage Tips

This salad keeps well in the fridge for up to 4 days. To maintain freshness, store the dressing separately and add it just before eating. This ensures your greens stay crisp and vibrant.

Customisation Options

Feel free to customise the salad based on your preferences! Add ingredients like roasted sweet potatoes, avocado, nuts, seeds, or different proteins such as boiled eggs or grilled tofu. The possibilities are endless!

Conclusion

This high-protein meal-prep salad is not only nutritious but also incredibly versatile and easy to prepare. It’s a great way to ensure you’re eating healthily while helping you save time during the week. So why not give it a go? Your taste buds and your body will thank you!

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