MUSCLE SALADS: How to build muscle by eating leafy greens
I feel like salads either fall into two categories; one being bland and original like the one you order on the side at a restaurant or two, salads that have 6-8 different components and you can’t tell one flavor from the other. However, we can find simple ways to not only create delicious, simple, nutrient dense salads but build and retain our muscle integrity at the same time. Here’s how:
Food Volume:
Salads can be large portions of food for very little calories and as “minimal” as they may seem or appear, eating multiple servings of leafy green can be challenging simply from a physical chewing aspect:
aspect:
*3 cups of Spinach: 85 Calories (6oz bag holds 2 servings
*3 cups of Arugula: 30 Calories (7oz bag holds 2.5 servings)
*3 cups of Romaine Lettuce: 26 Calories (12oz bag holds 4 servings)
*Trader Joe’s Organic Greens Nutrition Label
Utilizing leafy greens for their micronutrient profile and as a form of low calorie large volume food, we can prioritize macronutrients in a very unique way.
Protein:
Since the base of your meal is so low in calories, and will take up a giant amount of our stomach volume, we can add in an incredible amount of protein without venturing into the 600-700 calorie range most likely. Emphasizing chicken or turkey, steak and red meat can work as well, will give us a high volume of protein for minimal calories in comparison to other meal options:
*4oz of Chicken: 170 Calories (Carbohydrates: 0g, Fat: 10g, Protein 19g)
*4oz of Ground Turkey: 150 Calories (Carbohydrates: 0g, Fat: 8g, Protein 20g)
*^4oz of NY Thin Cut Steak: 144 Calories (Carbohydrates: 0g, Fat: 4g, Protein 25g)
*O Organics Brand Nutrition Labels
^Most cuts of steak will be higher in fat, this is a specific cut of steak
For those of you out there with larger calorie intakes, you can 2-2.5x your protein size and not worry about overdoing a meals-worth of calories. I personally have been eating more salads with this approach and I have a hard time eating anything in between lunch and dinner or even after dinner. If you are looking to ingest 150+ grams of protein per day, I highly suggest implementing this strategy.
Dressings:
This category can be the silent calorie killer; the majority of salad dressings can be hundreds of calories for 1-2 tablespoons, so searching for a low fat/lower calorie dressing is a must as well. I tend to lean towards olive oil/avocado oil and a balsamic glaze; not only does it give the salad a sweetness and tons of flavor but you do not need much of the glaze to dress the salad. Here are some things to look for:
- Zero Sugar
- Low Fat
- Anything under 100-150 calories / serving
Other Accoutrements:
Now we can get a little creative and add elements that make salads more flavorful and a little more exciting. Texture is a big component I look for when making a big bowl of leafy greens, so I tend to go for some nuts such as slivered almonds, pecans, or pumpkin seeds for a little crunch. Being mindful that a little bit of nuts goes a long way, however it is arguably the best topping you can add to go with your protein of choice and greens base. Fruit is also a solid choice; from diced apples, strawberries, raspberries or oranges, this option is also great for some sweetness as well as texture. From a nutrient perspective, we get a great carbohydrate source coupled with fiber too.
The point is, salads can get you JACKED! Salads can also help you control calorie intake by reducing your urge to eat additional calories through consumption of large volumes of food. Salads can provide a large helping of micronutrients while feeding your gut and microbiome to better digest and break down your food as well. Begin to implement loaded salads into your diet and I promise within a day or two you will feel a difference.
– Coach Colin