These power salads will hold down any man’s table.
Devin Alexander 1 / 6
Unless it’s plated next to a 12-ounce steak, most men wouldn’t categorize salad as a muscle-building meal. You might consider it as a side, at best—but even then you’re probably still opting for the fries, because sometimes ordering a salad is even harder than eating one.
Well, we’re not here to sell you on iceberg lettuce and croutons—or vegetarianism, for that matter. On the contrary, we wouldn’t have even run this story had it not featured at least one recipe containing bacon (that one, by the way—the Chopped Spinach Cobb Salad—packs a whopping 60 grams of protein). These are muscle meals, built around salmon, beef, chicken, and shrimp. And with fewer calories and carbs than a sandwich, you don’t have to worry when you dish up seconds.
INGREDIENTS 3 cups romaine lettuce 6 oz grilled chicken breast 1 red bell pepper, cored and seeded 1 green bell pepper, cored and seeded 1⁄2 medium cucumber 2 stalks celery, ends trimmed 6 Kalamata olives, pitted 2 tbsp bottled reduced-fat greek or mediterranean dressing 3 tbsp reduced-fat feta cheese
DIRECTIONS 1) Chop lettuce, chicken, peppers, cucumber, celery, and olives. add to large bowl. Just before serving, add dressing and toss using salad tongs, two forks, or two wooden spoons. Top with feta.
INGREDIENTS 5 cups chopped baby spinach* 6 oz lean grilled turkey breast (or turkey deli meat), chopped 1 tbsp real bacon bits 2 tbsp reduced-fat crumbled blue cheese 2 hard-boiled egg whites, chopped 1 small tomato, cored and chopped 4 black olives, chopped 2 tbsp reduced-fat blue cheese dressing *If you can’t fInd baby spinach, use regular spInach wIth the stems removed.
DIRECTIONS 1) Put all ingredients except dressing in a large bowl. Just before eating salad, add dressing and toss using salad tongs, two forks, or two wooden spoons.
INGREDIENTS 3 cups napa cabbage, finely sliced 1 cup red cabbage, finely sliced 2 green onions (green and white parts), ends trimmed, finely chopped 1⁄2 cup mung bean sprouts 3 tbsp reduced-fat thai, peanut, or ginger salad dressing 6 oz medium or large grilled or steamed shrimp (steamed, or “cooked,” shrimp can be found at the seafood counter or in the freezer section of most grocery stores) 1 tbsp dry-roasted peanuts
DIRECTIONS 1) Mix cabbages, onions, and sprouts in a large bowl. Just before serving, add dressing and toss using salad tongs, two forks, or two wooden spoons. Top with shrimp and peanuts. Serve immediately.
INGREDIENTS 1 tbsp salt-free mexican or southwest seasoning, or to taste 6 oz 96% lean ground beef 3 cups kale leaves, finely slivered 1⁄4 cup canned no-salt-added black beans, rinsed and drained 3 tbsp fresh or no-salt-added canned corn, rinsed and drained 1⁄2 green bell pepper, cut into bite-size pieces 1⁄4 small avocado (optional) 1/3 cup fresh pico de gallo, or salsa, drained 2 tbsp reduced-fat southwest or ranch salad dressing 1 oz low-fat cheddar cheese 6 baked tortilla chips, broken
DIRECTIONS 1) Mix seasoning with beef. Toss kale, beans, corn, bell pepper, and avocado in a bowl. 2) Place a frying pan over medium heat and “crumble” the beef into it. Cook until no longer pink, about 5 minutes. 3) Add pico de gallo and dressing to the veggie bowl and toss. Top with cheddar, chips, and beef. Serve immediately.
INGREDIENTS 6 sun-dried tomatoes (be sure not to buy sun-dried tomatoes packed in oil) 4 cups arugula 1 cup asparagus pieces 1 oz low-fat mozzarella cheese, cubed 1 roasted red pepper, cut into bite-size strips (roast it yourself or find it in a jar near the pickles in most grocery stores) 2 tbsp reduced-fat roasted red pepper, balsamic, or Italian dressing 6 oz grilled salmon (either fresh or pre-prepared)
DIRECTIONS 1) Rehydrate sun-dried tomatoes, if necessary, by placing them in a small soup pan and covering with water. Place pan over high heat. Boil until soft, approximately 6 minutes. Drain and run tomatoes under cold water. 2) Meanwhile, mix the arugula, asparagus, mozzarella, and roasted red pepper in a large bowl. Chop the sun-dried tomatoes and add them. 3) Just before serving, add dressing and toss using salad tongs, two forks, or two wooden spoons. Top with salmon. Serve immediately.