Salad high protein

1. Greek Chickpea Protein Salad

Calories: ~340 | Protein: ~18g

Ingredients:

• Chickpeas (boiled, drained) – 100g (164 cal, 8.9g protein)

• Greek yogurt (unsweetened, low-fat) – 100g (59 cal, 10g protein)

• Cucumber – 100g (12 cal, 0.6g protein)

• Cherry tomatoes – 100g (18 cal, 0.9g protein)

• Feta cheese – 20g (52 cal, 3.5g protein)

• Fresh parsley – 5g (2 cal, 0.2g protein)

• Lemon juice – 1 tbsp (4 cal)

• Salt & pepper to taste

Method:

1. In a bowl, combine chickpeas, cucumber, and tomatoes.

2. Add Greek yogurt, lemon juice, and parsley; toss well.

3. Crumble feta on top, season with salt & pepper, and serve chilled.

2. High-Protein Cottage Cheese & Quinoa Salad

Calories: ~345 | Protein: ~19g

Ingredients:

• Low-fat paneer/cottage cheese – 80g (152 cal, 14g protein)

• Cooked quinoa – 50g (71 cal, 2.5g protein)

• Baby spinach – 50g (12 cal, 1.5g protein)

• Bell peppers (mixed) – 100g (31 cal, 1g protein)

• Cherry tomatoes – 50g (9 cal, 0.5g protein)

• Olive oil – 1 tsp (40 cal)

• Lemon juice – 1 tbsp (4 cal)

• Salt, pepper, chili flakes to taste

Method:

1. Lightly pan-fry cottage cheese cubes in a non-stick pan (no extra oil).

2. In a large bowl, mix quinoa, spinach, peppers, and tomatoes.

3. Add cottage cheese, drizzle with olive oil & lemon juice, season, and toss well.

3. Lentil & Edamame Protein Salad

Calories: ~350 | Protein: ~20g

Ingredients:

• Boiled green lentils – 100g (116 cal, 9g protein)

• Shelled edamame – 80g (94 cal, 9g protein)

• Chopped cucumber – 80g (10 cal, 0.5g protein)

• Chopped red onion – 30g (12 cal, 0.3g protein)

• Cherry tomatoes – 80g (14 cal, 0.7g protein)

• Fresh coriander – 5g (2 cal)

• Apple cider vinegar – 1 tbsp (3 cal)

• Mustard – 1 tsp (5 cal)

• Salt & pepper to taste

Method:

1. Mix lentils, edamame, cucumber, onion, and tomatoes in a bowl.

2. Whisk vinegar, mustard, salt, and pepper to make the dressing.

3. Pour over the salad, mix well, and garnish with coriander.