Get ready to add some protein-packed nutrition to your life with these tasty salads...

Whether you’re on a quest for some satisfying meals to munch on during a hot summer’s day or you’re simply looking for some light-lunch inspiration that’s packed with protein, you've come to the right place. Yepp. It’s time to say hello to a world of vibrant flavours and muscle-fuelling goodness because our team of Head Chefs at No1 Fitness Retreats and No1 Food Prep have been busy scouring the culinary landscape to bring you a collection of protein-packed salad recipes that will leave you feeling energised, satisfied and ready to conquer the day.

From unbelievable veggie combinations to meat-infused creations, these salads are a feast for both your eyes, your muscles and your fitness goals. Whether you're a meat lover, a plant-based enthusiast, or somewhere in between, these recipes are not only delicious and nutritious, but they will also satisfy your cravings and nourish your body, giving you everything you need to repair your muscles, burn that belly fat and support your active lifestyle.

Now get ready to dive into a world of flavourful greens, hearty grains, and mouthwatering toppings that will redefine what it means to eat your greens with a protein-powered twist.

make you fall in love with salads all over again.

Roasted Sweet Potato and Chickpea Salad

This dynamic duo brings a range of benefits to the table. Sweet potatoes are a nutritional powerhouse, loaded with fibre, vitamins, and antioxidants to keep you feeling energised and support a strong immune system. Meanwhile, chickpeas deliver plant-based protein and fibre, keeping you full and satisfied. Together, these ingredients create a satisfying and nutrient-packed salad that's as delicious as it is good for you.

Ingredients:

• 2 medium sweet potatoes, peeled and cut into bite-sized cubes

• 1 can (15 ounces) chickpeas, drained and rinsed

• 1 tablespoon olive oil

• 1 teaspoon paprika

• ½ teaspoon cumin

• Salt and pepper to taste

• 4 cups mixed salad greens

• ¼ cup red onion, thinly sliced

• ¼ cup crumbled feta cheese (optional)

• ¼ cup chopped fresh coriander or parsley

• For the dressing:

  • 3 tablespoons olive oil

  • 2 tablespoons lemon juice

  • 1 tablespoon honey or maple syrup

  • 1 teaspoon Dijon mustard

Instructions:

1. Preheat the oven to 425°F (220°C).

2. In a large mixing bowl, combine the sweet potato cubes, chickpeas, olive oil, paprika, cumin, salt, and pepper. Toss until the sweet potatoes and chickpeas are evenly coated with the spices and oil.

3. Spread the sweet potato and chickpea mixture in a single layer on a baking sheet.

4. Roast in the preheated oven for about 25-30 minutes or until the sweet potatoes are tender and slightly crispy, stirring once halfway through.

5. While the sweet potatoes and chickpeas are roasting, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, honey or maple syrup, and Dijon mustard until well combined. Set aside.

6. Once the sweet potatoes and chickpeas are done, remove them from the oven and let them cool slightly.

7. In a large salad bowl, combine the mixed salad greens, red onion, roasted sweet potatoes, and chickpeas.

8. Drizzle the dressing over the salad and toss gently to coat all the ingredients.

9. Sprinkle with crumbled feta cheese (if using) and chopped coriander or parsley.

10. Serve the roasted sweet potato and chickpea salad as a delicious and satisfying main course or as a hearty side dish.

11. Enjoy the wonderful combination of flavours and textures in this nutritious and flavorful salad!

Protein per serving: 25g

Asian Slaw and Steak Salad

This vibrant dish not only satisfies your taste buds but also brings a host of benefits. Packed with crisp veggies and tangy dressing, the Asian slaw delivers a refreshing crunch that's downright addictive. Combined with tender, juicy steak, this salad brings a punch of protein to fuel your body. The unique blend of Asian-inspired flavours adds a zesty kick that'll leave you craving more.

Ingredients: For the Asian Slaw:

• 4 cups shredded cabbage (green or Napa cabbage)

• 1 cup shredded carrots

• 1 cup thinly sliced bell peppers (any colour)

• 1 cup thinly sliced cucumber

• ¼ cup chopped green onions

• ¼ cup chopped fresh coriander

• ¼ cup chopped peanuts or sesame seeds (optional, for garnish)

• For the dressing:

  • 3 tablespoons rice vinegar

  • 2 tablespoons soy sauce

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon sesame oil

  • 1 teaspoon grated ginger

  • 1 clove garlic, minced

For the Steak Salad:

• 1 pound steak (e.g., flank steak, sirloin, or skirt steak)

• Salt and pepper to taste

• 8 cups mixed salad greens

• 1 cup cherry tomatoes, halved

• ½ cup thinly sliced red onion

• ¼ cup chopped fresh coriander

• For the dressing:

  • 3 tablespoons lime juice

  • 2 tablespoons soy sauce

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon vegetable oil

  • 1 teaspoon grated ginger

  • 1 clove garlic, minced

Instructions:

1. Preheat the grill or grill pan over medium-high heat.

2. Season the steak with salt and pepper on both sides.

3. Grill the steak for about 4-5 minutes per side for medium-rare or until it reaches your desired level of doneness. Remove from the grill and let it rest for a few minutes before slicing.

4. While the steak is resting, prepare the Asian slaw. In a large bowl, combine the shredded cabbage, shredded carrots, sliced bell peppers, sliced cucumber, chopped green onions, and chopped coriander.

5. In a separate small bowl, whisk together the rice vinegar, soy sauce, honey or maple syrup, sesame oil, grated ginger, and minced garlic to make the dressing for the slaw.

6. Pour the dressing over the slaw and toss well to coat all the vegetables. Set aside.

7. In another large salad bowl, combine the mixed salad greens, cherry tomatoes, thinly sliced red onion, and chopped coriander for the steak salad.

8. In a small bowl, whisk together the lime juice, soy sauce, honey or maple syrup, vegetable oil, grated ginger, and minced garlic to make the dressing for the steak salad.

9. Thinly slice the rested grilled steak and add it to the salad bowl.

10. Pour the dressing over the salad and steak, and toss gently to combine all the ingredients.

11. To serve, divide the Asian slaw onto individual plates or bowls and top it with the steak salad mixture.

12. Garnish with chopped peanuts or sesame seeds (if desired) on the Asian slaw.

13. Enjoy this vibrant and flavorful Asian slaw and steak salad as a satisfying and nutritious meal!

Protein per serving: 34g

Greek Yoghurt and Chicken Salad

Packed with protein-rich chicken and creamy Greek yoghurt, this salad is a powerhouse of nutrition. The chicken offers lean protein to support muscle growth and repair, while Greek yoghurt brings a tangy twist and a dose of gut-friendly probiotics. Together, they make a satisfying and wholesome combination that keeps you full and fuels your body.

Ingredients:

• 2 cups cooked chicken breast, shredded or diced

• 1 cup Greek yoghurt

• ½ cup diced cucumber

• ½ cup diced cherry tomatoes

• ¼ cup diced red onion

• ¼ cup chopped fresh dill

• 2 tablespoons lemon juice

• 1 tablespoon extra-virgin olive oil

• 1 clove garlic, minced

• Salt and pepper to taste

• Optional toppings: crumbled feta cheese, Kalamata olives

Instructions:

1. In a large bowl, combine the cooked chicken breast, Greek yoghurt, diced cucumber, diced cherry tomatoes, diced red onion, and chopped fresh dill.

2. In a small bowl, whisk together the lemon juice, extra-virgin olive oil, minced garlic, salt, and pepper to make the dressing.

3. Pour the dressing over the chicken and yoghurt mixture in the large bowl.

4. Toss everything together until the ingredients are well coated in the dressing.

5. Taste and adjust the seasoning if needed.

6. Optional: Add crumbled feta cheese and Kalamata olives on top for extra flavour and a touch of Mediterranean goodness.

7. Let the Greek yoghurt and chicken salad sit in the refrigerator for at least 30 minutes to allow the flavours to meld together.

8. Serve the salad chilled as a light and protein-packed meal on its own or as a filling for sandwiches or wraps.

9. Enjoy this refreshing and nutritious Greek yoghurt and chicken salad that's packed with Greek flavours!

Protein per serving: 43g

Blueberry, Corn + Chicken Salad

This vibrant dish is bursting with benefits that will rev up your energy levels. Loaded with juicy blueberries, this salad brings a burst of antioxidants that fight off free radicals and keep you feeling fresh. The sweet corn adds a satisfying crunch and a boost of dietary fibre to keep you fueled and satisfied. And let's not forget about the protein-packed chicken that fuels your muscles and supports a strong, active lifestyle.

Ingredients:

• 2 cups cooked chicken breast, shredded or diced

• 1 cup fresh or frozen blueberries

• 1 cup cooked corn kernels (fresh or canned)

• 1 cup mixed salad greens

• ½ cup diced cucumber

• ¼ cup diced red onion

• ¼ cup chopped fresh coriander or basil

• 2 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon honey or maple syrup

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked chicken breast, blueberries, cooked corn kernels, mixed salad greens, diced cucumber, diced red onion, and chopped fresh coriander or basil.

2. In a separate small bowl, whisk together the lemon juice, extra-virgin olive oil, honey or maple syrup, salt, and pepper to make the dressing.

3. Pour the dressing over the salad ingredients in the large bowl.

4. Toss everything together until the ingredients are well coated in the dressing.

5. Taste and adjust the seasoning if needed.

6. Let the blueberry, corn, and chicken salad sit in the refrigerator for at least 15 minutes to allow the flavours to meld together.

7. Serve the salad chilled as a refreshing and nutritious meal on its own or as a filling for wraps or sandwiches.

8. Enjoy the delightful combination of flavours and textures in this blueberry, corn, and chicken salad that's bursting with freshness!

Protein per serving: 26g

Three Bean Salad

This colourful medley of beans is a nutritional super salad that will leave you feeling fantastic. Packed with protein, fibre, and an array of vitamins and minerals, this salad fuels your body and satisfies your taste buds. The combination of kidney beans, chickpeas, and green beans creates a satisfying texture and a burst of flavours. Whether you're seeking a quick lunch or a side dish that steals the show, this Three Bean Salad delivers a punch of nourishment that keeps you feeling vibrant and alive.

Ingredients:

• 1 can (15 ounces) kidney beans, drained and rinsed

• 1 can (15 ounces) garbanzo beans (chickpeas), drained and rinsed

• 1 can (15 ounces) black beans, drained and rinsed

• 1 cup diced bell peppers (any colour)

• ½ cup diced red onion

• ½ cup chopped fresh parsley or coriander

• ¼ cup apple cider vinegar

• 2 tablespoons olive oil

• 1 tablespoon honey or maple syrup

• 1 clove garlic, minced

• 1 teaspoon Dijon mustard

• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine the kidney beans, garbanzo beans, black beans, diced bell peppers, diced red onion, and chopped fresh parsley or coriander.

2. In a separate small bowl, whisk together the apple cider vinegar, olive oil, honey or maple syrup, minced garlic, Dijon mustard, salt, and pepper to make the dressing.

3. Pour the dressing over the bean mixture in the large bowl.

4. Toss everything together until the beans and vegetables are well coated in the dressing.

5. Taste and adjust the seasoning if needed.

6. Let the three bean salad sit in the refrigerator for at least 30 minutes to allow the flavours to meld together.

7. Serve the salad chilled as a nutritious and protein-packed side dish or as a light and refreshing meal on its own.

8. Enjoy the delicious combination of beans and fresh vegetables in this vibrant and satisfying three bean salad!

 Protein per serving: 56g

Lentil and Tuna Salad

This delicious duo brings a host of benefits to the table. Lentils are a plant-based protein energy ball, packed with fibre and essential nutrients to fuel your body. Meanwhile, tuna adds a dose of lean protein and omega-3 fatty acids, supporting brain health and reducing inflammation. Together, they create a satisfying and nutritious salad that keeps you feeling full and energised.

Ingredients:

• 1 cup cooked lentils (green or brown)

• 1 can (5 ounces) tuna in water, drained

• ½ cup diced cucumber

• ½ cup diced cherry tomatoes

• ¼ cup diced red onion

• ¼ cup chopped fresh parsley or coriander

• 2 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked lentils, drained tuna, diced cucumber, diced cherry tomatoes, diced red onion, and chopped fresh parsley or coriander.

2. In a separate small bowl, whisk together the lemon juice, extra-virgin olive oil, minced garlic, salt, and pepper to make the dressing.

3. Pour the dressing over the salad ingredients in the large bowl.

4. Toss everything together until the ingredients are well coated in the dressing.

5. Taste and adjust the seasoning if needed.

6. Let the lentil and tuna salad sit in the refrigerator for at least 15 minutes to allow the flavours to meld together.

7. Serve the salad chilled as a protein-packed meal or as a filling for sandwiches or wraps.

8. Enjoy the nutritious combination of lentils and tuna in this flavorful and satisfying salad!

Protein per serving: 29g

Pear Salad with Walnuts, Avocado and Chicken

Get ready for a big old burst of energy and goodness. The juicy pears bring a refreshing sweetness, while walnuts add a satisfying crunch and a dose of healthy fats. Avocado brings its creamy texture and an abundance of vitamins and minerals, while the protein-packed chicken fuels your muscles and keeps you going strong. With every bite, you'll feel a surge of vitality and a zest for life.

Ingredients:

• 2 cups mixed salad greens

• 1 ripe pear, sliced

• ½ avocado, sliced

• ½ cup grilled chicken breast, sliced

• ¼ cup chopped walnuts

• 2 tablespoons crumbled feta cheese (optional)

• For the dressing:

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon honey or maple syrup

  • Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine the mixed salad greens, sliced pear, sliced avocado, grilled chicken breast, chopped walnuts, and crumbled feta cheese (if using).

2. In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, honey or maple syrup, salt, and pepper to make the dressing.

3. Pour the dressing over the salad ingredients in the large bowl.

4. Toss everything together until the ingredients are well coated in the dressing.

5. Taste and adjust the seasoning if needed.

6. Serve the pear salad with walnuts, avocado, and grilled chicken as a refreshing and satisfying meal.

7. Enjoy the delightful combination of flavours and textures in this salad, packed with the sweetness of pears, creaminess of avocado, crunch of walnuts, and protein from grilled chicken!

Protein per serving: 31g

Kale and Quinoa Power Salad

This bowl of goodness is a true game-changer. Kale, the king of greens, brings a burst of vitamins, minerals, and antioxidants that leave you feeling invigorated. Quinoa, the mighty grain, delivers a punch of plant-based protein and fibre that keeps you satisfied and energised throughout the day. With every bite, you'll feel the bounce in your step and a surge of nourishment that fuels your body and mind.

Ingredients:

• 2 cups kale leaves, chopped

• 1 cup cooked quinoa

• 1 cup diced cucumber

• 1 cup diced bell peppers (any colour)

• ½ cup grated carrots

• ¼ cup sliced almonds or sunflower seeds

• ¼ cup dried cranberries or raisins

• 2 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine the chopped kale leaves, cooked quinoa, diced cucumber, diced bell peppers, grated carrots, sliced almonds or sunflower seeds, and dried cranberries or raisins.

2. In a separate small bowl, whisk together the lemon juice, extra-virgin olive oil, minced garlic, salt, and pepper to make the dressing.

3. Pour the dressing over the salad ingredients in the large bowl.

4. Using clean hands, gently massage the kale leaves for a few minutes to soften them and allow them to absorb the flavours of the dressing.

5. Toss everything together until all the ingredients are well coated in the dressing.

6. Taste and adjust the seasoning if needed.

7. Let the kale and quinoa power salad sit in the refrigerator for at least 15 minutes to allow the flavours to meld together.

8. Serve the salad chilled as a nutritious and energising meal on its own or as a side dish.

9. Enjoy the powerhouse combination of kale, quinoa, and a variety of vegetables and toppings in this flavorful and nutrient-packed salad!

Protein per serving: 25g

Prawn + Black Bean Salad

This lively combination is a true delight for your taste buds and your well-being. The succulent prawns bring a burst of lean protein and a taste of the ocean, while the black beans add a playful dose of fibre and essential nutrients.

Ingredients:

• 1 pound prawns, peeled and deveined

• 1 can (15 ounces) black beans, drained and rinsed

• 1 cup cherry tomatoes, halved

• 1/2 cup diced red bell pepper

• 1/4 cup diced red onion

• 1/4 cup chopped fresh coriander

• 2 tablespoons lime juice

• 2 tablespoons extra-virgin olive oil

• 1 clove garlic, minced

• 1 teaspoon ground cumin

• Salt and pepper to taste

Instructions:

1. In a large skillet, heat a bit of olive oil over medium heat. Add the prawns and cook until they turn pink and are cooked through, usually about 2-3 minutes per side. Remove from heat and let them cool.

2. In a large mixing bowl, combine the cooked prawns, black beans, cherry tomatoes, diced red bell pepper, diced red onion, and chopped fresh coriander.

3. In a small bowl, whisk together the lime juice, extra-virgin olive oil, minced garlic, ground cumin, salt, and pepper to make the dressing.

4. Pour the dressing over the salad ingredients in the large bowl.

5. Toss everything together until the ingredients are well coated in the dressing.

6. Taste and adjust the seasoning if needed.

7. Let the prawn and black bean salad sit in the refrigerator for at least 15 minutes to allow the flavours to meld together.

8. Serve the salad chilled as a refreshing and protein-rich meal or as a filling for tacos or wraps.

9. Enjoy the combination of juicy prawns, hearty black beans, and fresh vegetables in this delicious and satisfying salad!

Protein per serving: 39g

Spicy Roasted Tofu and Portobello Mushroom Salad

This tantalising creation is definitely one to try. The roasted tofu brings a satisfying protein punch, while portobello mushrooms add a meaty texture and a depth of flavour that'll leave you craving more. With a spicy kick that ignites your taste buds, this salad is an adventure in every bite.

Ingredients:

• 8 ounces extra-firm tofu, drained and cubed

• 2 large Portobello mushrooms, sliced

• 4 cups mixed salad greens

• 1 cup cherry tomatoes, halved

• 1/2 cup sliced red onion

• 1/4 cup chopped fresh coriander

• 2 tablespoons soy sauce

• 2 tablespoons sriracha sauce (adjust to taste)

• 2 tablespoons lime juice

• 2 tablespoons extra-virgin olive oil

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a bowl, combine the cubed tofu, sliced Portobello mushrooms, soy sauce, sriracha sauce, lime juice, minced garlic, salt, and pepper. Toss gently to coat the tofu and mushrooms evenly.

3. Spread the tofu and mushroom mixture in a single layer on the prepared baking sheet.

4. Roast in the preheated oven for about 25-30 minutes, or until the tofu and mushrooms are golden brown and slightly crispy.

5. While the tofu and mushrooms are roasting, prepare the salad. In a large bowl, combine the mixed salad greens, cherry tomatoes, sliced red onion, and chopped fresh coriander.

6. In a small bowl, whisk together the lime juice, extra-virgin olive oil, salt, and pepper to make the dressing.

7. Remove the roasted tofu and mushrooms from the oven and let them cool for a few minutes.

8. Add the roasted tofu and mushrooms to the salad mixture in the large bowl.

9. Pour the dressing over the salad ingredients.

10. Toss everything together until all the ingredients are well coated in the dressing.

11. Taste and adjust the seasoning if needed.

12. Serve the spicy roasted tofu and Portobello mushroom salad as a flavourful and protein-rich meal.

13. Enjoy the combination of spicy tofu, meaty Portobello mushrooms, and fresh vegetables in this delicious and satisfying salad!

Protein per serving: 36g

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