Learn how to put together protein salads that are worth a meal –

To have lunch salad it doesn’t have to be torture. It is possible, yes, to take the last bite and get up from the table feeling quenched – and remain hungry for a few hours. We consulted nutritionist Maria Fernanda Cortez, from São Paulo, and she signs the idea below: “This type of preparation can not only serve as a meal, it should! But as it is a complete dish, consuming salads with proteins as a little snack and having lunch or dinner afterwards will unbalance the daily menu.”

The secret is in the way you build the dish. To get the hang of the assembly, think that you need to have four food groups on your plate: carbohydrate, protein, fat and micronutrients.

Read also: 18 protein recipes with quinoa to include in the menu

For the carbohydrate group, reserve 30% of the entire serving. They should be those with a low glycemic index, which will give you energy in a healthy way, rather than quickly turning to sugar in the body. Example: quinoabrown rice, roasted pumpkin, sweet potatocassava or even whole-wheat pasta (check the label to see if the first item on the list is whole-wheat flour!) for those who don’t have restrictions on gluten.

Protein should also make up another 30%. This group, along with the fat category, will promote the feeling of satiety. in case you are vegetarian or vegan, bet on the substance coming from vegetables: chickpeas, lentils, peas, adzuki beans. If not, you can include shredded chicken, egg and cheese (parmesan, half-cured, white or ricotta).

The fat dose can be a little lower (20% is fine). As this fraction is also linked to satiety, it is important to place good fatss in the organism – bacon fried in vegetable oil is left out! Go for extra virgin olive oil, oilseeds and choose between a little chia or flaxseed.

You must be wondering: “What about the leaves?”. Make a mix between dark and light – they make the list as foods that offer micronutrients (fiber, magnesium, calcium, iron…). Vegetables, sesame and sunflower and pumpkin seeds are also included in the category.

DON’T FALL INTO A TRAP

A common mistake when assembling your salad is slipping it in the sauce. O shoyu industrialized, with the excess of sodium, stimulates thirst and makes you drink more fluids during the meal. That is: belly full for a moment, but then hunger strikes again. In addition to it, sauces that take a lot of margarine or cream are heavy and do not add nutrients to the dish.

Also read: 6 steps to prepare your fitness lunch box without wasting too much time

Another super common trap is to sprinkle the meal with salted granola. Stop already! Or else, pay attention to the composition of the product. Corn flakes and rice – which are used in foods of this type – are refined carbohydrates and will, once again, give you a false feeling of satiety.

Below, see three recipes for protein salads, suggested by nutritionist Maria Fernanda Cortez.

1. Chicken salad with pesto sauce

Ingredients

2 leaves red lettuce 2 leaves iceberg lettuce 2 leaves romaine lettuce 5 cherry tomatoes 2 tablespoons cooked quinoa 3 tablespoons shredded chicken 3 black olives

Sauce*:

3 tablespoons extra virgin olive oil 20 fresh basil leaves 1/2 lemon, squeezed 4 walnuts, chopped

* Beat everything in the processor or blender.

2. Vegan protein salad

Ingredients

8 cress sprigs 6 arugula leaves 7 spinach leaves 3 tablespoons roasted pumpkin 3 tablespoons cooked chickpeas 2 tablespoons grated beetroot 1 tablespoon roasted pumpkin seeds 1 tablespoon of flax seeds

Sauce:

3 tablespoons coconut soy sauce 1 tablespoon extra virgin olive oil 1 tablespoon sesame oil

3. Vegetarian salad with mustard and honey sauce

Ingredients

3 leaves of red lettuce 2 leaves of iceberg lettuce 4 leaves of arugula 2 leaves of red cabbage, chopped 3 tablespoons of grated carrots 2 tablespoons of cooked Moroccan couscous 4 quail eggs 2 tablespoons of chia seeds 1 spoon Brazil nut soup

Sauce

3 tablespoons extra virgin olive oil 3 tablespoons dijon mustard 1 tablespoon grain mustard 2 tablespoons honey