Here’s a simple, high-protein, and nutrient-dense recipe for a Chicken and Avocado Salad with Olive Oil and Lemon Dressing.
This salad is perfect for bodybuilders or anyone looking for a healthy, satisfying meal that’s rich in lean protein, healthy fats, and fresh flavors.
Ingredients
For the Salad:
- 2 cooked chicken breasts (about 6-8 oz each), grilled or baked
- 1 large avocado (diced)
- 2 cups mixed greens (spinach, arugula, or romaine)
- 1/2 cucumber (sliced or diced)
- 1/4 red onion (thinly sliced)
- 1/4 cup cherry tomatoes (halved)
- Optional: 2 hard-boiled eggs (sliced, for extra protein)
For the Dressing:
- 2 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp Dijon mustard (optional, for tanginess)
- 1 clove garlic (minced)
- Salt and pepper (to taste)
Instructions
1. Prepare the Chicken:
- If you don’t have pre-cooked chicken, season 2 chicken breasts with salt, pepper, and a pinch of paprika or garlic powder. Grill or bake at 400°F (200°C) for 20-25 minutes, or until the internal temperature reaches 165°F (74°C). Let cool, then slice or dice.
2. Assemble the Salad:
- In a large bowl, combine mixed greens, diced avocado, cucumber, red onion, cherry tomatoes, and sliced chicken. Add hard-boiled eggs if using.
3. Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard (if using), minced garlic, salt, and pepper.
4. Toss and Serve:
- Drizzle the dressing over the salad and toss gently to combine. Serve immediately.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~40-45g (from chicken and optional eggs)
- Carbs: ~10-12g (mostly from veggies)
- Fats: ~25-30g (from avocado and olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Chicken breast provides lean protein for muscle repair and growth.
- Healthy Fats: Avocado and olive oil are rich in monounsaturated fats, which support heart health and hormone production.
- Low-Carb Veggies: Mixed greens, cucumber, and tomatoes add fiber, vitamins, and minerals without excess carbs.
- Quick and Easy: Perfect for meal prep or a post-workout meal.
Pro Tips
- Meal Prep: Cook multiple chicken breasts at once and store them in the fridge for quick salads throughout the week.
- Add More Protein: Top with a sprinkle of feta cheese, a handful of nuts, or a side of Greek yogurt.
- Boost Flavor: Add fresh herbs like cilantro, parsley, or basil for extra freshness.
- Customize: Swap chicken for grilled shrimp, turkey, or tofu for variety.
Enjoy this delicious, protein-packed salad to fuel your gains and keep your diet on track! 🥑🍗🥗