{"id":3424,"date":"2026-01-17T17:54:00","date_gmt":"2026-01-17T22:54:00","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=3424"},"modified":"2026-02-04T16:40:56","modified_gmt":"2026-02-04T21:40:56","slug":"add-protein-to-salad","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/","title":{"rendered":"9 Ways To Pack More Protein Into Your Salad"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">We all love a giant, fresh salad\u2014especially when it’s piled high with toppings. Often, however, our favorite throw-together lunch falls short on one incredibly important macronutrient: <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\"><span style=\"font-weight: 400;\">protein<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Because people often think of salads as diet food, they may skimp on toppings, forgetting to include sources of carbohydrates and protein,” says <\/span><a href=\"http:\/\/avocadoadaynutrition.com\/\"><span style=\"font-weight: 400;\">Rachael Hartley<\/span><\/a><span style=\"font-weight: 400;\">, R.D., L.D., C.D.E. “A bowl of vegetables and dressing isn’t going to provide much energy or hold you over until your next meal.” Hence why you need protein and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\"><span style=\"font-weight: 400;\">fiber<\/span><\/a><span style=\"font-weight: 400;\">-rich carbs (like beans, fruit, or <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/b\/now-foods\"><span style=\"font-weight: 400;\">quinoa<\/span><\/a><span style=\"font-weight: 400;\">), which take longer to digest and keep you satisfied.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here’s the thing: when you nail the protein in your salad, you’re not just avoiding that 2 p.m. hunger crash\u2014you’re actually setting yourself up for steadier energy and fewer cravings throughout the day. Aim for somewhere in the 20 to 35 gram range per salad, and you’ll have yourself a meal that actually keeps you full for hours instead of leaving you rummaging through the pantry an hour later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make sure your next salad is actually worthy of being called a meal, we asked nutritionists for their go-to add-ins.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/05\/how-much-protein-do-you-need\/\" target=\"_blank\" rel=\"noopener\">How Much Protein Do You Really Need?<\/a><\/strong><br>\n<noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3466\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/beans-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"beans\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3466 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/beans-1.jpg?resize=389%2C61\" alt=\"beans\" width=\"389\" height=\"61\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 389px) 100vw, 389px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3466\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/beans-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"beans\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3466 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20389%2061%22%3E%3C%2Fsvg%3E\" alt=\"beans\" width=\"389\" height=\"61\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20389%2061%22%3E%3C%2Fsvg%3E 389w\" sizes=\"(max-width: 389px) 100vw, 389px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/beans-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/beans-1.jpg\"><\/p>\n<p><span style=\"font-weight: 400;\">With around five grams of protein and 100 calories in a half-cup (depending on the variety), beans are an awesome plant-based protein to throw into a salad, says <\/span><a href=\"http:\/\/nutritionstarringyou.com\/\"><span style=\"font-weight: 400;\">Lauren Pincus<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D.N.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Karla Moreno-Bryce, M.D.A., R.D, loves adding raw chickpeas to her salads, along with fresh fennel, spinach, and homemade vinaigrette made of <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/search?search=extra%2Bvirgin%2Bolive%2Boil\"><span style=\"font-weight: 400;\">olive oil<\/span><\/a><span style=\"font-weight: 400;\">, balsamic vinegar, lemon juice, agave, and salt and pepper. “There are so many possibilities for increasing protein content on a salad \u2013 and it doesn’t have to be meat, poultry, or fish,” she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not into raw chickpeas? <\/span><a href=\"http:\/\/www.theleangreenbean.com\/\"><span style=\"font-weight: 400;\">Lindsay Livingston<\/span><\/a><span style=\"font-weight: 400;\">, R.D., recommends falafel as another way to add beans to your salad. Falafel often incorporates spices like cumin, garlic, and coriander, kicking up the spice and flavor in any salad.<\/span><\/p>\n<h4><b>Easy Bean Options to Try<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">The best part about beans? They’re incredibly budget-friendly and last forever in your pantry. Here are some crowd favorites:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Black beans<\/b><span style=\"font-weight: 400;\"> \u2013 About 7-8 grams of protein per half cup, plus they pair beautifully with southwestern-style salads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cannellini beans<\/b><span style=\"font-weight: 400;\"> \u2013 Creamy texture that works great in Mediterranean salads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kidney beans<\/b><span style=\"font-weight: 400;\"> \u2013 Hearty and filling, perfect for taco salads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lentils<\/b><span style=\"font-weight: 400;\"> \u2013 These tiny powerhouses pack around 9 grams per half cup cooked<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pro tip: If you’re using canned beans (no judgment\u2014we all do!), just give them a quick rinse to cut down on the sodium.<\/span><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3474\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/whole-grains\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"whole-grains\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3474 alignnone\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?resize=396%2C62\" alt=\"whole-grains\" width=\"396\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 396px) 100vw, 396px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3474\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/whole-grains\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"whole-grains\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3474 alignnone lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20396%2062%22%3E%3C%2Fsvg%3E\" alt=\"whole-grains\" width=\"396\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20396%2062%22%3E%3C%2Fsvg%3E 396w\" sizes=\"(max-width: 396px) 100vw, 396px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/whole-grains-1.jpg\"><\/p>\n<p><span style=\"font-weight: 400;\">Wait, are we talking about protein or carbs here? Well, the answer is both. Since many whole grains also contain some protein, they can be a great addition to your next bowl.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try a half-cup of grains like farro, which packs 12 grams of protein and six grams of fiber, for a more filling meal. Livingston likes to add roasted veggies to her salad along with the farro, plus some nuts for crunch. She recommends mixing plain yogurt with salsa for a creamy dressing.<\/span><\/p>\n<h4><b>More Grains Worth Adding<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Quinoa deserves a special shout-out here\u2014it’s one of the few plant foods that’s a complete protein, meaning it has all nine essential amino acids your body needs. A cup of cooked quinoa gives you about 8 grams of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other grains to keep on your radar:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgur wheat<\/b><span style=\"font-weight: 400;\"> \u2013 Quick-cooking and nutty, around 6 grams per cup cooked<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barley<\/b><span style=\"font-weight: 400;\"> \u2013 Chewy and satisfying, great in fall and winter salads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sorghum<\/b><span style=\"font-weight: 400;\"> \u2013 Slightly sweet with about 10 grams per cup cooked<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The nice thing about grains is you can batch-cook them on Sunday and have enough for salads all week. They’ll keep in the fridge for about five days.<\/span><\/p>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3469\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/eggs\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"eggs\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3469 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?resize=395%2C62\" alt=\"eggs\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3469\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/eggs\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"eggs\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3469 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"eggs\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/eggs-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/eggs-1.jpg\"><\/h3>\n<p style=\"text-align: left;\">\n<\/p><p><span style=\"font-weight: 400;\">“My salad philosophy is, ‘when in doubt, add an egg,'” says <\/span><a href=\"http:\/\/jackienewgent.com\/\"><span style=\"font-weight: 400;\">Jackie Newgent<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., culinary nutritionist and author of <\/span><i><span style=\"font-weight: 400;\">The All-Natural Diabetes Cookbook<\/span><\/i><span style=\"font-weight: 400;\">. “Top salads with a fried egg or two and enjoy as an anytime breakfast-inspired dish.” (Two <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-search?query=egg%20whole%20raw\"><span style=\"font-weight: 400;\">eggs<\/span><\/a><span style=\"font-weight: 400;\"> contain about 12 grams of protein.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dress your eggy salad with this delish vinaigrette from Newgent: equal parts avocado, <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/search?search=extra%2Bvirgin%2Bolive%2Boil\"><span style=\"font-weight: 400;\">extra-virgin olive oil<\/span><\/a><span style=\"font-weight: 400;\">, and lemon juice, plus salt and pepper to taste. Blend it up for a creamy dressing for your eggs and greens.<\/span><\/p>\n<h4><b>Ways to Prep Your Eggs<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Eggs are probably the most versatile salad protein out there. Here’s how to switch things up:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hard-boiled<\/b><span style=\"font-weight: 400;\"> \u2013 The classic. Make a batch at the start of the week and you’re set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soft-boiled<\/b><span style=\"font-weight: 400;\"> \u2013 That jammy yolk makes everything better (and acts like a built-in dressing!).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poached<\/b><span style=\"font-weight: 400;\"> \u2013 Fancy brunch vibes on a Tuesday? Yes, please.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fried<\/b><span style=\"font-weight: 400;\"> \u2013 Newgent’s favorite. That runny yolk coating your greens is next-level delicious.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And here’s something cool: the fat in eggs and dressings actually helps your body absorb more nutrients from those leafy greens. So don’t be shy about that olive oil vinaigrette.<\/span><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3470\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/nuts-and-seeds-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"nuts-and-seeds\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3470 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?resize=395%2C62\" alt=\"nuts-and-seeds\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3470\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/nuts-and-seeds-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"nuts-and-seeds\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3470 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"nuts-and-seeds\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/nuts-and-seeds1-1.jpg\"><\/p>\n<p><span style=\"font-weight: 400;\">Without a solid crunch in the mix, salads can taste a little\u2026 soggy. To keep your mouth excited about every bite, swap the croutons and bacon bits for nuts and seeds, says Newgent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try two tablespoons of higher-protein options like hemp seeds (six grams of protein) or <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-search?query=pumpkin%20seeds\"><span style=\"font-weight: 400;\">pumpkin seeds<\/span><\/a><span style=\"font-weight: 400;\"> (five grams).<\/span><\/p>\n<p><b>Related: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/p\/manitoba-harvest-hemp-foods-oils-hemp-hearts-1-lb-seeds\/mb-1036\"><b>Stash a bag of Hemp Hearts at your desk and you’ll never be without a salad-topper.<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Just make sure you’re not too heavy-handed when adding these tiny toppings. Nuts can be very high in fat and calories, says Pincus. To keep your salad’s calories in reasonable range, use nuts and seeds in combo with another protein source.<\/span><\/p>\n<h4><b>Best Seeds for Protein<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Seeds are seriously underrated. Here’s a quick rundown:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hemp seeds<\/b><span style=\"font-weight: 400;\"> \u2013 6-7 grams per two tablespoons, plus they have <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\"><span style=\"font-weight: 400;\">omega-3s<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pumpkin seeds (pepitas)<\/b><span style=\"font-weight: 400;\"> \u2013 About 5 grams per two tablespoons<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chia seeds<\/b><span style=\"font-weight: 400;\"> \u2013 Around 3 grams per two tablespoons, and they bring some extra fiber, too<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sunflower seeds<\/b><span style=\"font-weight: 400;\"> \u2013 Classic crunch with about 3 grams per two tablespoons<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A little trick: toast your nuts and seeds in a dry pan for a couple minutes before adding them to your salad. The flavor boost is totally worth the extra step.<\/span><\/p>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3471\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/seafood\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"seafood\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3471 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?resize=395%2C62\" alt=\"seafood\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3471\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/seafood\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"seafood\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3471 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"seafood\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/seafood-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/seafood-1.jpg\"><\/h3>\n<p><span style=\"font-weight: 400;\">Salads are a great opportunity to incorporate seafood into your diet, especially the canned stuff, says Hartley.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">She often tosses wild salmon or tuna with olive oil, lemon juice, and herbs for a delicious salad protein add-in. Hartley also likes to top her seafood salad with hemp seeds, which contain <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\"><span style=\"font-weight: 400;\">omega-3s<\/span><\/a><span style=\"font-weight: 400;\"> in addition to extra protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pincus recommends topping your salad with three ounces of grilled salmon (20 grams of protein) or grilled <\/span><a href=\"https:\/\/fdc.nal.usda.gov\/food-search?query=calamari\"><span style=\"font-weight: 400;\">calamari<\/span><\/a><span style=\"font-weight: 400;\"> (13 grams).<\/span><\/p>\n<h4><b>Quick Seafood Ideas<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Don’t sleep on canned seafood\u2014it’s affordable, lasts forever, and makes meal prep a breeze. Some options to consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Canned salmon<\/b><span style=\"font-weight: 400;\"> \u2013 Wild-caught varieties give you about 17 grams per three ounces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Canned tuna<\/b><span style=\"font-weight: 400;\"> \u2013 A classic with around 20-22 grams per three ounces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shrimp<\/b><span style=\"font-weight: 400;\"> \u2013 Quick to cook (or buy pre-cooked!) with 20-24 grams per three ounces<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Smoked salmon<\/b><span style=\"font-weight: 400;\"> \u2013 No cooking required, and it feels fancy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you’re doing the meal prep thing, grilled salmon keeps well in the fridge for three to four days\u2014perfect for making salads ahead.<\/span><\/p>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3467\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/cheese\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"cheese\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3467 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?resize=395%2C62\" alt=\"cheese\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3467\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/cheese\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"cheese\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3467 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"cheese\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/cheese-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/cheese-1.jpg\"><\/h3>\n<p><span style=\"font-weight: 400;\">Yep, you read that right. “Cheese is my absolute favorite food, so I love including a crumble of a flavorful cheese, like blue cheese or goat cheese, to my salad for flavor and some protein,” says Hartley.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different varieties of cheese contain different amounts of protein. A quarter-cup of part-skim mozzarella contains five grams of protein, while a quarter-cup of shredded Colby cheese contains nearly seven grams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you’re going to add cheese to your salad, be mindful of creamy cheeses, which can be high in both calories and saturated fats, and skip any heavy dressing, says <\/span><a href=\"http:\/\/www.kerigansnutrition.com\/\"><span style=\"font-weight: 400;\">Keri Gans<\/span><\/a><span style=\"font-weight: 400;\">, M.S., R.D.N., C.D.N., author of <\/span><i><span style=\"font-weight: 400;\">The Small Change Diet<\/span><\/i><span style=\"font-weight: 400;\">. She recommends including only one high-fat ingredient in your salad, like avocado, cheese, or nuts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Newgent recommends rolling small balls of goat cheese and pistachios to add an easy fancy feel to your salad.<\/span><\/p>\n<h4><b>Cheese Picks by Protein<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here’s a quick guide to help you choose:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Parmesan<\/b><span style=\"font-weight: 400;\"> \u2013 One of the highest-protein cheeses at about 10 grams per ounce. A little goes a long way flavor-wise, too.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Feta<\/b><span style=\"font-weight: 400;\"> \u2013 Tangy and delicious with around 4 grams per ounce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cottage cheese<\/b><span style=\"font-weight: 400;\"> \u2013 Not traditional, but a half-cup dollop gives you about 14 grams<\/span><\/li>\n<\/ul>\n<p><b>Goat cheese<\/b><span style=\"font-weight: 400;\"> \u2013 Creamy and mild with about 5 grams per ounce<\/span><\/p>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3468\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/chicken\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"chicken\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3468 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?resize=395%2C62\" alt=\"chicken\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3468\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/chicken\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"chicken\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3468 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"chicken\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/chicken-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/chicken-1.jpg\"><\/h3>\n<p><span style=\"font-weight: 400;\">There’s a reason this one’s a classic. A three-ounce serving of chicken breast (about the size of a deck of cards) packs between 15 and 20 grams of protein, says Gans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gans loves using chicken left over from dinner in her lunch salad the next day. She piles on the raw veggies and greens, plus a quarter of an avocado and sliced tomatoes.<\/span><\/p>\n<h4><b>Making Chicken Less Boring<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Let’s be real\u2014plain grilled chicken can get old fast. Here are some ways to keep things interesting:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Marinate it<\/b><span style=\"font-weight: 400;\"> \u2013 Even 30 minutes in Italian dressing or a simple lemon-herb combo makes a difference<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Season generously<\/b><span style=\"font-weight: 400;\"> \u2013 Taco seasoning, za’atar, or everything bagel seasoning are all game-changers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Switch up the prep<\/b><span style=\"font-weight: 400;\"> \u2013 Try shredded rotisserie chicken, blackened chicken, or even leftover stir-fry chicken<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And don’t forget: that three-ounce portion gives you roughly 26-27 grams of protein. Combine it with some beans or cheese, and you’ve got a seriously protein-packed bowl.<\/span><\/p>\n<h3><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3473\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/turkey\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"turkey\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3473 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?resize=395%2C62\" alt=\"turkey\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3473\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/turkey\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"turkey\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3473 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"turkey\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/turkey-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/turkey-1.jpg\"><\/h3>\n<p style=\"text-align: left;\">\n<\/p><p style=\"text-align: left;\"><span style=\"font-weight: 400;\">We’re not telling you to roast an entire T-Giving bird just for your salad, but with seven grams of protein per ounce, turkey is a great source of protein, says Pincus. She recommends cooking lean ground turkey with a low-sodium taco spice mix. Add your taco-tastic turkey to a spring mix or standard greens along with avocado, cucumber, and tomatoes. You can also toss some black beans in there for extra carbs, fiber, and protein, she says.<\/span><\/p>\n<h4><b>Turkey Beyond the Holidays<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Turkey is leaner than beef but just as satisfying. A few ideas:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ground turkey<\/b><span style=\"font-weight: 400;\"> \u2013 Cook it up with taco seasoning, Italian herbs, or Asian-inspired flavors like ginger and soy sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Turkey breast slices<\/b><span style=\"font-weight: 400;\"> \u2013 Deli-style works in a pinch (look for lower-sodium options)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Roasted turkey<\/b><span style=\"font-weight: 400;\"> \u2013 If you do make that bird, the leftovers are salad gold for days<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Three ounces of turkey breast gives you about 19-25 grams of protein depending on the cut\u2014not bad for something most people only think about in November!<\/span><\/p>\n<h3><strong><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"3472\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/soy-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"soy\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3472 alignleft\" src=\"https:\/\/i0.wp.com\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/soy-1.jpg?resize=395%2C62\" alt=\"soy\" width=\"395\" height=\"62\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?resize=272%2C43&ssl=1 272w\" sizes=\"(max-width: 395px) 100vw, 395px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"3472\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/soy-3\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?fit=612%2C96&ssl=1\" data-orig-size=\"612,96\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"soy\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?fit=300%2C47&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?fit=612%2C96&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-3472 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E\" alt=\"soy\" width=\"395\" height=\"62\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20395%2062%22%3E%3C%2Fsvg%3E 395w\" sizes=\"(max-width: 395px) 100vw, 395px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?w=612&ssl=1 612w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?resize=300%2C47&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/02\/soy-1.jpg?resize=272%2C43&ssl=1 272w\" data-src=\"http:\/\/c34193.sgvps.net\/~mauricez\/wp-content\/uploads\/2017\/02\/soy-1.jpg\"><\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">For a filling, meat-free salad, stock your bowl with the following: two-thirds vegetables, one-third soy protein (like tofu or edamame), and a small handful of fruit (like apples or berries), recommends Melissa Prest, M.S., R.D.N., C.S.R., L.D.N. A half-cup of tofu contains 11 grams of protein, while a half-cup of edamame packs nine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prest recommends topping off your salad with two tablespoons total of nuts, seeds, crumbled cheese, or avocado.<\/span><\/p>\n<h4><b>Getting the Most from Soy<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Here’s some good news for plant-based eaters: soy is one of the few plant proteins that’s complete, meaning it has all nine essential amino acids your body needs. No combining necessary!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some soy options to try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Extra-firm tofu<\/b><span style=\"font-weight: 400;\"> \u2013 Press it, cube it, and pan-fry for crispy edges. About 10 grams per half cup.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tempeh<\/b><span style=\"font-weight: 400;\"> \u2013 Nutty and chewy with about 16-20 grams per three ounces. Try it crumbled like ground meat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Edamame<\/b><span style=\"font-weight: 400;\"> \u2013 The easiest option. Buy them frozen and shelled, then toss them straight onto your salad. A full cup gives you about 17-18 grams.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you’re following a <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/pr\/plant-based-supplements-from-the-vitamin-shoppe\"><span style=\"font-weight: 400;\">plant-based approach<\/span><\/a><span style=\"font-weight: 400;\">, mixing soy with some quinoa or beans ensures you’re getting plenty of variety in your amino acids throughout the day.<\/span><\/p>\n<h3><b>Quick Meal Prep Tips<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Now that you’ve got nine solid protein options, here’s how to make this work in real life:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Batch cook proteins on Sunday<\/b><span style=\"font-weight: 400;\"> \u2013 Grill a few chicken breasts, hard-boil a dozen eggs, cook a pot of lentils. You’ll thank yourself on Wednesday.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep canned goods stocked<\/b><span style=\"font-weight: 400;\"> \u2013 Beans, tuna, and salmon are your best friends for last-minute salads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Store dressing separately<\/b><span style=\"font-weight: 400;\"> \u2013 This keeps everything crisp until you’re ready to eat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prep veggies ahead<\/b><span style=\"font-weight: 400;\"> \u2013 Wash and chop your greens, slice cucumbers and tomatoes, and store them in containers lined with paper towels.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most prepped salad ingredients will stay fresh in the fridge for about three to five days. Just wait to add the dressing and any crunchy toppings until you’re ready to dig in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The bottom line? A salad can absolutely be a satisfying, protein-packed meal\u2014you just need to build it right. Mix and match these nine protein sources based on what you have on hand and what sounds good, and you’ll never be stuck with a sad, empty-feeling lunch again.<\/span><\/p>\n<p><strong> <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all love a giant, fresh salad\u2014especially when it’s piled high with toppings. Often, however, our favorite throw-together lunch falls short on one incredibly important macronutrient: protein. “Because people often think of salads as diet food, they may skimp on toppings, forgetting to include sources of carbohydrates and protein,” says Rachael Hartley, R.D., L.D., C.D.E.<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/add-protein-to-salad\/\">Read More <span class=\"screen-reader-text\">9 Ways To Pack More Protein Into Your Salad<\/span><\/a><\/p>\n","protected":false},"author":74,"featured_media":3490,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7],"tags":[193],"class_list":["post-3424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-protein"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Ways To Pack More Protein Into Your Salad | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"We all love a giant, fresh salad\u2014especially when it's piled high with toppings. 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