A nice big salad is one of my favorite ways to break my fast. I typically fast for 16 to 18 hours most days, and a salad high in protein is one of my go-to meals.
One of the biggest mistakes people make when putting together a salad is not putting in enough protein. You must prioritize protein with your meals, mainly if you’re only eating two meals a day (2MAD) and intermittent fasting regularly.
When I’m making a salad, the first thing I like to do is cook my protein. I’m looking for at least eight ounces of high-quality complete protein, such as red meat, poultry, fish, shellfish, pork, or eggs. Every 4 ounces of animal protein is about 25 grams, so eight ounces will give you a nice 50 grams serving of protein.
Complete proteins have all nine essential amino acids (the building blocks of protein) that your body needs to get from your diet. There are essential and nonessential amino acids. Your body can make the nonessential ones, but you need to eat complete protein with the nine essential amino acids to maintain good health.
While my protein is cooking, I start preparing the salad. My favorite leafy green is arugula. I take about 75 grams of arugula as my base ingredient. Arugula is incredibly healthy and naturally high in nitrates, which convert into nitric oxide within the body. It’s excellent for blood flow and can potentially lower blood pressure.
Now I like to add some color to the salad. It’s important to eat a rainbow color of fruits and vegetables for different vitamins, minerals, and nutrients. I typically like to throw in some avocado, blueberries, strawberries, and a little sliced onion.
I always use extra-virgin olive oil (EVOO) and some balsamic vinegar. I think EVOO is one of the healthiest fat sources, loaded with antioxidants and polyphenols, plus balsamic vinegar is high in acidic acid that can help control blood sugar.
A salad is my favorite meal to break my fast with, but you have to make sure you prepare it correctly.
Best – Mike Cola Fitness Coach
