1. Chickpeas
Chickpeas are one of the simplest sources of protein that can be added to a salad, according to Manaker, who says that this is true whether the chickpeas are roasted or taken directly from the can (after being drained, of course). Consume This, and Not That! In point of fact, the protein level of your salad can be increased by roughly 6 grams if you add a quarter cup of chickpeas to it.
“These little garbanzos can add some serious satisfaction to your salad,” says Manaker, who also notes that they are packed with protein derived from plants, fiber, and antioxidants.
2. Quinoa
Quinoa has an obvious capacity to satisfy hunger because to its high protein content (each cup contains more than 8 grams of protein). In addition, this quantity of quinoa contains more than 5 grams of dietary fiber, which not only contributes to the health of your digestion but also helps you feel fuller for a longer period of time. Because of this, when it comes to this particular superfood, Manaker encourages keeping an open mind about the varied and extensive range of health benefits that this particular carbohydrate can give.
“Don’t think of quinoa as just a carb source,” is some advice offered by Manaker. “Even though quinoa is most commonly served as a ‘carb,’ it actually contains a type of plant-based protein that can help make your salad a little bit more likely to cling to your ribs.”
3. Salmon
“Why don’t you try topping your salad with the salmon instead of serving it with rice and a side vegetable?” “It might turn out better!” Manaker proposes.
Salmon is an excellent source of protein for those who consume meat. Salmon, in contrast to other popular salad meats such as chicken or beef, boosts the protein value of your dish by providing as much as 37 grams of protein per 5-ounce fillet while adding very little additional saturated fat. Other popular salad meats include chicken and beef. According to Manaker, this delicious fish is also abundant in micronutrients, which previous research has shown have the potential to improve the health of both the brain and the heart.
According to Manaker, “salmon is one of the best sources of omega-3 fatty acids,” which are thought to assist promote the health of the heart. In addition to this, it is an excellent source of protein that can enhance the flavor of any salad.
4. Hard-boiled eggs
According to Manaker, “Hard-boiled eggs add high-quality protein to a salad in addition to a slew of key nutrients like choline, iodine, and vitamin B12.”
One large egg contains only 77 calories, making it a satiating yet low-calorie option for topping a salad. In addition, eggs are an excellent source of lean protein.
They can be sliced, chopped, or combined with a little mayonnaise to make a traditional egg salad, which is delicious! Manaker proposes.
5. Walnuts
If you want to satiate your hunger with a salad that also has a little bit of a crunch to it, you should omit the croutons and replace them with walnuts instead. More than four grams of satiety-inducing protein can be found in the conventional serving size of one ounce of walnuts. In addition to the substantial amount of protein that is present in your salad, Manaker notes that the flavor and nutritional value of the dish can be enhanced by the addition of these tree nuts.
“As the only nut that is an excellent source of ALA omega-3 fatty acids, it is easy to see that these nutritional powerhouses are so much more than just plant-based protein,” explains Manaker. “It is easy to see that these nutritional powerhouses are so much more than just plant-based protein.” The combination of protein, fiber, and healthy fats found in nuts helps to increase satiety, and the flavor that nuts bring to a salad may instantly take it to the next level.
6. Pistachios
According to Manaker, “one serving of pistachios has as much protein as an egg” (about 6 grams of protein), and “one serving of pistachios has as much fiber as a half cup of broccoli” (approximately 3 grams of fiber). Pistachios are a wonderful source of copper and also provide a high amount of protein and fiber. Pistachios also contain vitamin B6, phosphorus, and thiamin. After they have been hulled, they can be used to provide a healthy dose of antioxidants and nutrients to a salad.
“Bonus?” The story of Manaker continues. Pistachios are a source of complete protein that come from the plant kingdom.
No matter how old you are when you start incorporating plant-based foods into your regular eating routine, there is a possibility that you will lower your risk for heart attacks and other health problems that are related to your cardiovascular system. This is the finding of research conducted by the American Heart Association.
7. Anchovies
Whether you like them or not, adding anchovies to your salad is a quick and easy method to increase the amount of protein in it. Each 2-ounce can of anchovies contains 13 grams of protein.
“Anchovies are a great protein to add to your salad—especially if you haven’t made it to the grocery store and some are stocked up in your pantry,” says Manaker. “Especially if you haven’t made it to the grocery store and have some stocked up in your pantry.” Anchovies are the ideal complement to a traditional Caesar salad, and they also contribute significantly to the salad’s nutritional value. They are loaded with the omega-3 fatty acid DHA (hello, support for healthy heart function! ), as well as vitamin B12 and selenium.
“Bonus? When you buy them in a can, they have already been cooked; therefore, all that is required of you is to drain and serve them,” she continues.
8. Lean beef
According to Manaker, adding lean slices of beef to salads is a great way to increase the amount of high-quality protein, iron, zinc, and other important elements. When coupled with vegetables and healthy fats, a salad that is beneficial for you and satisfying can be created by selecting lean cuts of meat and adhering to the recommended portion size of three to four ounces.
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