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Salad Ideas for Bodybuilding

You want to have a great physique. You want to eat foods which will not make you fat, but they will help you to gain your dream of bodybuilding diet. Usually, spring is the best time for salads, because everything is green. But, this does not mean that you cannot enjoy in nutritious salads through the year. You can live on fresh fruits and vegetables alone, but a fit diet is not complete without protein. Enjoy in your day with these powerful salads.

Bodybuilding Salad Ideas:

You can add salads in your bodybuilding diet, so you will improve your physique. Here are some of the best salads for your bodybuilding body:

  • Arugula chicken salad:

Arugula is not just a fancy lettuce. It is flavorful and nutritious vegetables, and it has a long list of health benefits. It is rich in calories, folic acid, Vitamin A, Vitamin C and Vitamin K and minerals like copper and iron. It has peppery flavor which gives it a unique twist. From this salad, you will get 616 calories, 15 grams carbs, 74 grams protein and 29 grams fat.

You will need 35 minutes to make it, and it is for one serving. For this salad, you will need the next ingredients: 2 tablespoons sunflower seeds, 8 oz chicken breast cut into cubes, 1 cup raw arugula, ½ cup chopped red cabbage, 10 chopped baby carrots and 1 tablespoon olive oil.

You should pan fry the cubed chicken in a non – stick pan with olive oil. You should set it aside and allow it to cool. You should chop the red cabbage and baby carrots. You should add arugula, carrots and cabbage to a large salad bowl. You should top the salad with sunflower seeds and cooled chicken. You should add it to your favorite dressing and enjoy in it.

  • Sweet peach and chicken salad:

Chicken salad is not a new combination, but you do not often see it paired with peaches. This is a fresh and summer salad, which has antioxidant – packed greens with red onion, parsley and tarragon. You can enjoy in it any time of the year. From this salad, you will get 1117 calories, 101 grams carbs, 88 grams protein and 41 grams fat. You will need 25 minutes to make it, and it is for 4 servings.

You will need the next ingredients for this salad: 2 tablespoons leaves tarragon, 1 tablespoon flat – leaf parsley, ½ cup sliced red onion, 6 oz chicken breast, 2 cup mixed salad greens, 4 cup spinach and 4 small peaches. Also, you will need dressing ingredients, like 1 salt and pepper to taste, 4 tablespoon white vinegar and 2 tablespoons olive oil.

You should mix the olive oil, white wine vinegar, salt and pepper in a small bowl and set it aside. You should toss the spinach and greens in a large bowl and then add the parsley, tarragon, onion and chicken. You should add the fresh sliced peaches and drizzle the dressing on the top.

  • Sardine pasta salad:
Bodybuilding Salad Ideas
Sardine pasta salad

You should toss together the ingredients for this salad on your Sunday afternoon, and you will be set for a week’s worth of lunches that are much more inspiring than turkey and cheese sandwiches. From this salad, you will get 435 calories, 28 grams carbs, 28 grams protein and 24 grams fat. You will need 25 minutes to make it, and it is for 5 servings.

You will need the next ingredients: ¼ teaspoon ground black pepper, ¼ teaspoon crushed red pepper flakes, ½ teaspoon table salt, 1 tablespoon leaves thyme, ½ lemon yields lemon juice, 2 teaspoons lemon zest, 3 tablespoon olive oil, 1/3 cup chopped walnuts, ¾ cup flat – leaf parsley, 2 sliced carrots, 1 cup red pepper, roasted, thinly sliced; 2 cup cherry tomatoes, 16 oz sardines canned in oil and 1½ cup penne whole – grain pasta.

You should cook pasta in a large pot of salted boiling water and cook it to al dente according to package directions. You should drain pasta and return to pan. You should add walnuts, parsley, carrots, roasted red pepper, tomatoes and sardines. You should whisk together olive oil, black pepper, red chili flakes, salt, lemon juice and lemon zest. You should add dressing to the pasta and toss it to coat.

  • Taco salad:

You should not steer clear of big bad ground beef. You should choose a lean variety and start experimenting. From this salad, you will get 267 calories, 21 grams carbs, 25 grams protein and 9 grams fat. You will need 25 minutes for making it, and it is for 6 servings.

For this salad, you will need the next ingredients: 2 whole – wheat tortilla, ½ cup salsa, ½ cup nonfat plain Greek yogurt, 1 cup shredded low – fat cheddar cheese, 2 sliced tomatoes, 1 head romaine lettuce, 1 cup water, 1 diced onion and 1 lb lean ground beef. You should brown the meat and onions in a skillet. You should stir in the seasoning mix with water and bring it to boil. You should cover it and simmer over medium heat for 3 minutes.

You should bake tortillas for three to five minutes, or until they are golden brown. In a large bowl, you should combine the lettuce and tomato. You should top the lettuce with meat, then layer the salad with cheese and small pieces of barked tortillas. You should drizzle the salad with Catalina dressing and serve it with Greek yogurt and salsa. If you do not like Greek yogurt, then you can choose cottage cheese or sour cream. Then, serve it and enjoy in it. The ¼ cup Catalina dressing is an optional ingredient.

  • Tuna apple salad:

Many people do not think that tuna and Apple can go together, but the taste of them is great. This salad is versatile, so you can eat it as salad, or you can add to a sandwich or make a lettuce wrap. From this salad, you will need 392 calories, 26 grams fat, 65 gram protein and 3 gram fat. You will need 15 minutes to make it, and it is for one serving.

For this recipe, you will need the next ingredients: 3 tablespoons fat – free mayonnaise, ¼ tablespoon garlic powder, ½ tablespoon sweet relish, 2 can tuna, canned in water and 2 tablespoons stalk celery, finely diced. You should drain the water from cans, and you should put tuna in a bowl. You should finely chop celery and apple and add it to tuna. You should stir in sweet relish, garlic powder and mayo.

  • Spinach almond salad:

Spinach and almonds are one of the best combinations. It has great taste, and it is rich in nutrients. From this salad, you will get 331 calories, 11 grams carbs, 25 grams protein and 21 gram fat. For this salad, you will need the next ingredients: fresh basil leaves, 1 tablespoon silvered almonds, 3 hard – boiled eggs, 1 diced tomato, ½ cup broccoli and 1½ cup baby spinach.

You should add spinach to a large salad bowl. You should chop tomatoes, broccoli and hard – boiled eggs and add them to the salad bowl. You should sprinkle with silvered almonds and fresh basil leaves. You should top with your favorite dressing, or try half a squeezed lemon and olive oil.

  • Three bean salad:

This is a low – fat, high – fiber and high – protein salad recipe. From this salad, you will get 111 calories, 18 grams carbs, 4 grams protein and 2 grams fat. You will need 15 minutes to make it, and it is for 8 servings. You will need the next ingredients for this recipe: 4 tablespoons white vinegar, 1 tablespoons finely chopped shallot, 1 14 oz can kidney beans canned, 1 15 oz can cannelloni beans, 1 teaspoon Dijon mustard, 1 tablespoon extra virgin olive oil and 3 cups of green beans.

You will need 15 minutes to make it, and it is for 8 servings. You should steam or cook the green beans in a pot of boiling water for three to four minutes, until it is tender – crisp. You should drain and plunge beans into cold water to stop cooking and retain color. You should combine the cooked green beans with cannelloni beans, kidney beans and shallots in a large bowl. You should whisk vinegar, oil and mustard and drizzle over the bean mixture. You should serve it chilled or at room temperature.

  • Filed of greens:

This is a delicious veal and green salad. You will get 321 calories, 7 grams carbs, 37 grams protein and 16 gram fats. You will need 20 minutes, and it is for 1 serving. You will need the next ingredients for these salads: one tablespoon macadamia oil, 1 tablespoon balsamic vinegar, 3 cup shredded romaine lettuce, 1 tablespoon chopped chives, 1 teaspoon table salt and 6 oz veal. You should heat ghee in a skillet to coat the pain.

You should insert veal and season with salt and chives. You should brown the meat and flip a few times (this is cooking pretty quick) on medium heat for about 10 minutes. You should toss romaine with oil and vinegar and serve it immediately.

Neem Mayur
Neem Mayur
Mayur Neem, a certified dietician having more than 5 years of experience in the field of diet practice. He is working as a diet expert and offering services to body builders, sports persons, celebrities, etc. He is lover of natural remedies and loves to spend most of his free time in his organic farm and offers expert advice on organic farming to local farmers. He is available through [email protected]


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