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10 Post-Workout Salad Recipes
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Salads are one the best ways to give yourself a healthy post-workout nutrition boost. But without the right toppings, salads can quickly devolve into a boring pile of lettuce that lacks protein, carbohydrates or healthy fat. Toss roasted chickpeas, quinoa or sunflower seeds with spinach, kale or spring mix for the perfect post-workout meal.
Arugula and Ham
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1.5 cups red leaf lettuce
1/2 cup arugula
2 thin slices smoked ham
1 hard boiled egg, sliced
5 grape tomatoes, sliced in half
Drop egg in boiling water and let cook for 15 minutes. Cool with water, peel, and set aside. Toss lettuce, arugula, and grape tomatoes together. Slice egg and add to top of salad. Halve the ham slices, roll each piece and add to salad.
1/2 cup arugula
2 thin slices smoked ham
1 hard boiled egg, sliced
5 grape tomatoes, sliced in half
Drop egg in boiling water and let cook for 15 minutes. Cool with water, peel, and set aside. Toss lettuce, arugula, and grape tomatoes together. Slice egg and add to top of salad. Halve the ham slices, roll each piece and add to salad.
ProteinPlus Salad
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2 tbsp. cup black beans
1/4 cup chicken or tofu
2 tbsp. garbanzo beans
2 tbsp. edamame
1/4 cup sliced carrot
Half tomato, diced
1/4 cup sprouted broccoli
2 tbsp. sunflower seeds
2 cups spinach
1 garlic clove, diced
1 tsp. cajun seasoning
In a large skillet, heat 1 tablespoon of olive oil, heat chopped garlic, season both sides of chicken with Cajun seasoning and place in skillet. Cook 5 minutes each side—or until done—take out, drain on paper towel, discard oil and garlic, and dice chicken.
Drain black beans, garbanzo beans, and de-shell edamame.
On a bed of spinach, mix in black beans, garbanzo beans, edamame, bean sprouts, sprouted broccoli and chicken. Sprinkle sunflower seeds. Dress to taste.
1/4 cup chicken or tofu
2 tbsp. garbanzo beans
2 tbsp. edamame
1/4 cup sliced carrot
Half tomato, diced
1/4 cup sprouted broccoli
2 tbsp. sunflower seeds
2 cups spinach
1 garlic clove, diced
1 tsp. cajun seasoning
In a large skillet, heat 1 tablespoon of olive oil, heat chopped garlic, season both sides of chicken with Cajun seasoning and place in skillet. Cook 5 minutes each side—or until done—take out, drain on paper towel, discard oil and garlic, and dice chicken.
Drain black beans, garbanzo beans, and de-shell edamame.
On a bed of spinach, mix in black beans, garbanzo beans, edamame, bean sprouts, sprouted broccoli and chicken. Sprinkle sunflower seeds. Dress to taste.
Greek-Inspired Quinoa Salad
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2 cups spring mix
4 grape tomatoes sliced in half
1/2 cup cooked quinoa
1 tbsp. feta
Add 1/2 cup of quinoa to 1 cup of water or vegetable broth and let cook for 15 minutes or until done. Set aside and toss the salad ingredients together. Add cool quinoa and toss again.
4 grape tomatoes sliced in half
1/2 cup cooked quinoa
1 tbsp. feta
Add 1/2 cup of quinoa to 1 cup of water or vegetable broth and let cook for 15 minutes or until done. Set aside and toss the salad ingredients together. Add cool quinoa and toss again.
Curry Chicken Salad
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3 chicken breasts or 1/4 block of tofu
1 cup arugula
1 cup spinach
Handful of grapes
2 tbsp. sliced almonds
1 cup plain, nonfat yogurt or plain greek yogurt
2 tsp. curry seasoning
1 tsp. each salt and black pepper
1 tbsp. raisins
1 jalapeno, diced
2 tbsp. sliced carrots
Bake chicken breast 35 to 40 minutes on 400-degree Fahrenheit. As chicken bakes, prep everything else: Slice carrots, halve grapes, chop jalapeno.
In a large bowl, mix yogurt, curry seasoning, carrots, grapes, jalapeno, raisins, salt and pepper together.
Take chicken out and allow to cool, then cut into small pieces. Mix into large bowl. Refrigerate for at least an hour and best if you let it sit overnight. Mix arugula and spinach together, scoop chicken salad mix onto bed of greens, serve, and eat.
1 cup arugula
1 cup spinach
Handful of grapes
2 tbsp. sliced almonds
1 cup plain, nonfat yogurt or plain greek yogurt
2 tsp. curry seasoning
1 tsp. each salt and black pepper
1 tbsp. raisins
1 jalapeno, diced
2 tbsp. sliced carrots
Bake chicken breast 35 to 40 minutes on 400-degree Fahrenheit. As chicken bakes, prep everything else: Slice carrots, halve grapes, chop jalapeno.
In a large bowl, mix yogurt, curry seasoning, carrots, grapes, jalapeno, raisins, salt and pepper together.
Take chicken out and allow to cool, then cut into small pieces. Mix into large bowl. Refrigerate for at least an hour and best if you let it sit overnight. Mix arugula and spinach together, scoop chicken salad mix onto bed of greens, serve, and eat.
The Minimalist
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2 cups green leaf lettuce
1 tbsp. chopped red onion
4 marinated artichoke quarters, pulled apart
1/4 cup roasted chickpeas
2 tsp. shredded Parmesan
Wash half can of chickpeas and husk all of them so the clear coating is gone. Dry completely and coat with olive oil, salt, pepper and garlic powder. Bake at 400 degrees for 25 minutes, tossing every 15 minutes to ensure even cooking. Toss the veggies together, top with roasted chickpeas and Parmesan.
1 tbsp. chopped red onion
4 marinated artichoke quarters, pulled apart
1/4 cup roasted chickpeas
2 tsp. shredded Parmesan
Wash half can of chickpeas and husk all of them so the clear coating is gone. Dry completely and coat with olive oil, salt, pepper and garlic powder. Bake at 400 degrees for 25 minutes, tossing every 15 minutes to ensure even cooking. Toss the veggies together, top with roasted chickpeas and Parmesan.
Beet Salad
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1 cup arugula
1 small red beet
1 small yellow beet
1 tbsp. feta cheese
5 asparagus stalks
1 tbsp. walnuts
2 tbsp. red onion
1 tangerine
Cut asparagus into thirds. Bake at 300 degrees for 15 minutes (drizzle a little olive oil and salt to taste). Take out and place in refrigerator for 20 minutes. While cooling, dice beets and onions. Peel tangerines.
On a bed of arugula, mix in beets, onions, asparagus, tangerines. Sprinkle goat cheese and top with walnuts. Drizzle balsamic dressing and serve.
1 small red beet
1 small yellow beet
1 tbsp. feta cheese
5 asparagus stalks
1 tbsp. walnuts
2 tbsp. red onion
1 tangerine
Cut asparagus into thirds. Bake at 300 degrees for 15 minutes (drizzle a little olive oil and salt to taste). Take out and place in refrigerator for 20 minutes. While cooling, dice beets and onions. Peel tangerines.
On a bed of arugula, mix in beets, onions, asparagus, tangerines. Sprinkle goat cheese and top with walnuts. Drizzle balsamic dressing and serve.
Gourmet Tuna Salad and Greens
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4 grape tomatoes sliced in half
1/2 medium cucumber, diced
1 tbsp. chopped red onion
4 marinated artichoke quarters, pulled apart
1/4 cup sunflower seeds, split
1 can tuna (or chicken) salad
Mix one can of tuna with 2 tablespoons of Dijon mustard and 1 to 2 tablespoons of original hummus. Mix together and set aside. Toss all the ingredients together and top with a sprinkle of sunflower seeds and tuna.
1/2 medium cucumber, diced
1 tbsp. chopped red onion
4 marinated artichoke quarters, pulled apart
1/4 cup sunflower seeds, split
1 can tuna (or chicken) salad
Mix one can of tuna with 2 tablespoons of Dijon mustard and 1 to 2 tablespoons of original hummus. Mix together and set aside. Toss all the ingredients together and top with a sprinkle of sunflower seeds and tuna.
Simple Caprese
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5 whole cherry tomatoes
5 pearl mozzarella cheese balls
Handful basil
1/2 cup arugula
Halve tomatoes, chop basil. On a bed of arugula mix in tomatoes, basil and mozzarella. Drizzle balsamic dressing. Bon appetite.
5 pearl mozzarella cheese balls
Handful basil
1/2 cup arugula
Halve tomatoes, chop basil. On a bed of arugula mix in tomatoes, basil and mozzarella. Drizzle balsamic dressing. Bon appetite.
Grilled Veggie Goddess
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1 cup spring mix
1 cup red pepper and onion
2 tsp. crumbled blue cheese
Toss chopped red pepper and onion with olive oil, salt and pepper. Roast at 400 degrees for 30 minutes or until starting to brown. Let cool for 10 minutes, then toss with blue cheese and spring mix.
1 cup red pepper and onion
2 tsp. crumbled blue cheese
Toss chopped red pepper and onion with olive oil, salt and pepper. Roast at 400 degrees for 30 minutes or until starting to brown. Let cool for 10 minutes, then toss with blue cheese and spring mix.
Classic Kale Salad
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1 cup kale
1/4 cup shredded carrot
2 tbsp. celery
1/4 cucumber sliced
1 tbsp. sunflower seeds
1/2 apple, chopped
1 ounce Ahi Tuna (optional)
Sear sliced tuna—2 minutes each side. Chop celery, cucumber, apples and carrots. Mix on a bed of kale. Top with sunflower seeds and tuna.
1/4 cup shredded carrot
2 tbsp. celery
1/4 cucumber sliced
1 tbsp. sunflower seeds
1/2 apple, chopped
1 ounce Ahi Tuna (optional)
Sear sliced tuna—2 minutes each side. Chop celery, cucumber, apples and carrots. Mix on a bed of kale. Top with sunflower seeds and tuna.