 Credit: Style My Soul, www.stylemysoul.com | Celebrating Protein in Meals Busy professionals often struggle to find quick, nutritious meals that fit their hectic schedules, so we’ve gathered five protein-packed, low-maintenance salad recommendations from dietitians and health experts. From a pre-prepared quinoa chicken option to a simple mix of avocado and beans, these suggestions are designed to keep you fueled without slowing you down.
Opt for Pre-Prepared Quinoa Chicken I recommend a quinoa and chicken salad, utilizing pre-prepared ingredients for a low-maintenance, yet nutritious meal. Opting for pre-cooked or frozen quinoa and a basic rotisserie chicken, free from food additives like maltodextrin, saves significant prep time and caters to gut sensitivities. Adding pre-chopped leafy greens and shredded carrots enhances the salad with minimal effort. A simple dressing of olive oil and lemon juice brings out the flavors without adding too many steps or gut-irritating ingredients. This meal, easy to prepare in advance and perfect for storage, offers busy professionals a quick, nutritious option without compromising on dietary needs. - Danielle Gaffen, Registered Dietitian Nutritionist (RDN), Eat Well Crohn’s Colitis Choose Nutrient-Dense, Easy Ingredients To keep things low-maintenance, focus on nutritional density while saving time on preparation. Many recipes can accomplish this. The beauty of salads is that you can adjust ingredients to fit your palate by using the same skeleton ingredient list and measurements; just substitute what you like for what you don’t like. Ingredients within recipes to look for include eggs, canned chickpeas or beans, tuna or chicken (whether canned or packaged), extra-firm tofu, pumpkin seeds, flax seeds, nuts, cheese, instant quinoa (like the microwavable kind), or edamame/soybeans. All of these are great protein sources that don’t require much preparation at all before mixing into the vegetable base of your salad. - Jay Patruno, Registered Dietitian, NourishRX Prepare a Quick Mozzarella Tomato Salad Try a mozzarella, tomato, basil, and chicory salad with an extra-virgin olive oil and balsamic dressing. This salad probably takes around 5 minutes to prepare, is inexpensive, and is rich in protein, fiber, and fat to keep you feeling fuller for longer and avoid energy crashes throughout the day when you need to stay focused. Here’s how to do it: 1. Slice or tear your mozzarella ball however you like (the whole thing!). 2. Finely slice your tomatoes and tear off a handful of basil leaves. 3. Either pull off the chicory leaves or chop them however you want to. 4. Mix together in a bowl. 5. Mix together two tablespoons of extra-virgin olive oil with a pinch of balsamic with a fork or spoon. 6. Pour over the dressing and season with salt and pepper. This is so easy to prepare, delicious, and nutrient-dense. It’s one of my go-to’s on busy days — I always keep mozzarella in the fridge because it lasts a long time! - Rosie Carr RD, Head of Health Coaching — Registered Dietitian, Second Nature Assemble a Simple Chicken Avocado Salad For a high-protein meal that is simple to prepare, I recommend a chicken avocado salad. Begin with a base of leafy greens such as spinach or arugula; add cooked, shredded chicken — rotisserie is a great time-saver — then include slices of avocado for healthy fats. Toss in cherry tomatoes and cucumber for freshness. Dress the salad with a blend of olive oil, stone-ground mustard, and lemon juice, seasoned with salt and pepper. This salad combines quick preparation with a burst of flavor and essential nutrients, making it an ideal choice for health-conscious individuals on the go! - David Hill, MD, Plastic Surgeon and Medical Director, Fulcrum Aesthetics & Surgery Mix an Avocado Bean Salad I highly recommend the Avocado Bean Salad. This salad is a powerhouse of protein and fiber, combining black beans and avocado for a satisfying meal. It’s incredibly simple to put together: mix canned black beans (rinsed and drained) with diced avocado, red bell pepper, and corn. For extra freshness, add chopped cilantro and a dressing of lime juice, olive oil, and a pinch of cumin. Like the Quinoa Chickpea Salad, the Avocado Bean Salad can be made in a large batch and stored in the fridge, ensuring you have a quick, nutritious option ready whenever you are. It’s a great blend of taste and health, perfectly suited for those with a busy schedule. - Rehana Aslam, Content Specialist, Magic Scoop
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