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Southwestern Chicken Salad

Make this Southwestern chicken salad by combining chicken breast, beans and corn. Drizzle with a skinny salad dressing made from Greek yogurt, salsa, lime and chili powder so you get plenty of creaminess without feeling weighed down. Make this dish ahead of time and serve chilled over a bed of fresh salad greens. It’ll surely hit the lunch spot!

Southwestern Chicken Salad

Ingredients

• 2 teaspoons olive oil
• 3/4 teaspoon salt, divided
• 3/4 teaspoon black pepper, divided
• 1 1/2 pounds (24 ounces or 680 grams) boneless, skinless chicken breast
• 1/4 cup (60 grams) plain Greek yogurt
• 2 tablespoons mayonnaise
• 1/4 cup (65 grams) salsa
• 3 tablespoons lime juice (about 1 1/2 limes, squeezed)
• 2 teaspoons chili powder
• 1 (15-ounce or 425 grams) can of black beans, drained and rinsed
• 1 cup (140 grams) corn kernels

Directions

Preheat oven to 400 degrees F (204 degrees C).

Line a baking dish with parchment paper. Lightly rub the parchment paper with oil to prevent chicken from sticking.

Pat the chicken breast dry, rub with oil, and sprinkle with 1/2 teaspoon salt and 1/2 teaspoon black pepper. Then, place the chicken breast in the baking dish. Cover the dish with parchment paper or aluminum foil, and bake for 30-40 minutes. Check that chicken is completely opaque all the way through. Set aside and wait for chicken to cool.

While chicken is cooling, make the salad dressing by combining 1/4 teaspoon salt, 1/4 teaspoon black pepper, plain Greek yogurt, mayonnaise, lime juice, salsa and chili powder in a bowl. Stir with a spoon until all ingredients are combined.

When chicken breast is cool enough to handle, slice the chicken into cubes about 1/4- to 1/2-inch in size.

To make the salad, combine black beans, corn kernels and cubed chicken. Drizzle salad dressing on top of salad and mix together until well combined. Garnish with lime wedges if desired.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/2 cups 

Per serving: Calories: 446; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 808mg; Carbohydrate: 38g; Dietary Fiber: 10g; Sugar: 5g; Protein: 38g

Nutrition Bonus: Potassium: 797mg; Iron: 19%; Vitamin A: 12%; Vitamin C: 11%; Calcium: 9%

Energizing Tips (optional)

• Serve with a slice of 100% whole grain bread (about 110 calories each) to increase calories and fiber. (Per serving: Calories: 556; Fat: 19g; Carbohydrate: 57g; Dietary Fiber: 13g; Sugar: 8g; Protein: 43g) 
• Serve with 1 ounce (about 10-15 chips) of baked tortilla chips to increase calories and crunch. (Per serving: Calories: 566; Fat: 19g; Carbohydrate: 61g; Dietary Fiber: 11g; Sugar: 5g; Protein: 40g) 
• Serve with a side of green salad (about 1 cup of lettuce each) to increase fiber. (Per serving: Calories: 456; Fat: 17g; Carbohydrate: 40g; Dietary Fiber: 11g; Sugar: 6g; Protein: 39g) 

15 Cool Pasta & Grain Salads

Pasta and grain salads make excellent sides, combining whole grains and veggies into one convenient dish! From picnics to potlucks, grain and pasta salads are always crowd favorites. Depending on how big your portions are, you can enjoy these recipes as an entrée or a side.

PASTA SALADS

1. Lemony Orzo Veggie Salad with Chicken| Cooking Light
This colorful orzo and chicken main-dish salad is packed with an assortment of chopped fresh vegetables and tossed with a tangy lemon dressing. It’s a great use for leftover or rotisserie chicken. Recipe makes 4 servings at 1¼ cups each.

Nutrition (per serving): Calories: 281; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 26mg; Sodium: 301mg; Carbohydrate: 35g; Dietary Fiber: 2g; Sugar: 4g; Protein: 16g

2. Bacon Tomato Pasta Salad| Food Fanatic
Savory bacon and tomatoes come together in this BLT-inspired orzo pasta salad. Just add crunchy cooked bacon, diced ripe tomatoes and orzo, and toss in a red wine vinaigrette—yum! Recipe makes 2 servings.

Nutrition (per serving): Calories: 240; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 16mg; Sodium: 629mg; Carbohydrate: 28g; Dietary Fiber: 2g; Sugars: 6g; Protein: 9g

3. Lemon Asparagus Pasta Salad| Peas & Crayons
Enjoy a refreshing pasta salad tossed in a tangy lemon vinaigrette! Light ingredients like asparagus, pasta, cucumbers, peppers and feta cheese debut together in this salad. Recipe makes 6 servings.

Nutrition (per serving): Calories: 287; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 11mg; Sodium: 219mg; Total Carbohydrate: 34g; Dietary Fiber: 7g; Sugars: 2g; Protein: 6g http://www.hotels-scanner.us

4. Roasted Vegetables & Goat Cheese Pasta Salad| Clean Eating
This go-to pasta salad is hearty and delicious served cold (but great warm, too). If your kitchen is getting a bit too stuffy for your liking, head outdoors and take this recipe with you: You can also make the whole thing outside on your grill! Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 191; Total Fat: 5g; Saturated Fat: 3g; Carbohydrate: 29g; Fiber: 5g; Sugars: 5g; Protein: 9g; Sodium: 163mg; Cholesterol: 8mg

QUINOA SALADS

5. Mediterranean Quinoa Salad | Hummusapien
Check out this Mediterranean quinoa salad! The meatless dish pairs fluffy quinoa with crispy vegetables like cucumber, bell peppers and cherry tomatoes. Recipe makes 5 servings.

Nutrition (per serving): Calories: 383; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 12mg; Sodium: 674mg; Carbohydrate: 43g; Dietary Fiber: 6g; Sugar: 5g; Protein: 12g

6. Apple & Quinoa Kale Salad| The Wheatless Kitchen 
This crisp, refreshing apple and quinoa kale salad is equal parts sweet and earthy. Perfect for lunch or dinner, the generous serving size will fill you up without weighing you down. Recipe makes 2 servings of 1 entree-size salad each. Since the recipe is for an entree-size salad, we suggest halving the serving size for side salads—nutrition information is for a side salad (i.e. 4 servings).

Nutrition (per serving): Calories: 270; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 181mg; Carbohydrate: 25g; Dietary Fiber: 3g; Sugar: 10g; Protein: 5g

7. Honey Lemon Quinoa Chicken Salad| The Honour System
Play with sweet and sour flavors by making this honey lemon quinoa chicken salad. Nutritious quinoa gets an exciting makeover with a recipe that delivers a mustard kick, lemon zing and peanut crunch. Recipe makes 4 servings.

Nutrition (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 60mg; Sodium: 130mg; Carbohydrate: 47g; Dietary Fiber: 5g; Sugars: 3g; Protein: 32g

8. Apricot Quinoa Summer Salad | Nutrition Stripped
This gluten-free quinoa summer salad is filled with sweet antioxidant-rich apricots and refreshingly cool cucumbers. Bursts of citrus, fresh herbs and earthiness from nutty almonds create a great balance of flavors for an amazing side dish. Recipe makes 6 servings at 1 side salad each.

Nutrition (per serving): Calories: 255; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 380mg; Total Carbohydrate: 26g; Dietary Fiber: 4g; Sugars: 5g; Protein: 7g

COUSCOUS SALADS

9. Lemon Asparagus Couscous Salad with Tomatoes| Skinnytaste
Plump pearled couscous is a great alternative when you get bored of ordinary pasta. Dress it up with plenty of fresh asparagus and tomatoes so that you don’t miss your veggie kick! Recipe makes 5 servings at 1 heaping cup each.

Nutrition (per serving): Calories: 170; Total Fat: 4g; Cholesterol: 0mg; Sodium: 10mg; Total Carbohydrate: 30g; Dietary Fiber: 5g; Sugars: 0g; Protein: 6g

10. Chilled Black Bean Couscous Salad| Kim’s Cravings
Instead of making a hot meal for meatless Monday, try this refreshing, chilled black bean couscous salad. Cooked couscous is tossed with veggies and beans and chilled in a vinaigrette sauce. You can make this ahead of time and refrigerate for the next day. Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 455; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 22mg; Sodium: 330mg; Carbohydrate: 73g; Dietary Fiber: 12g; Sugar: 4g; Protein: 19g

11. Roasted Eggplant Couscous Salad | Erren’s Kitchen
Roasted eggplant gives a smoky flavor to this Mediterranean-inspired salad. Eggplant is tricky business for picky eaters due to its bitter tinge. If you have time, try salting the eggplant and mopping off the bitter juices before roasting. Recipe makes 4 servings. Nutrition info is for preparing the salad with ¼ cup crumbled feta cheese.

Nutrition (per serving): Calories: 311; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 8mg; Sodium: 530mg; Total Carbohydrate: 15g; Dietary Fiber: 5g; Sugars: 8g; Protein: 4g

RICE SALADS

12. Brown Rice & Chickpea Salad | Cooking Light
If you have leftover brown rice, make this simple salad. Fluffy brown rice, tender chickpeas and sweet cherries are tossed in a yummy vinaigrette. Make a batch ahead of time, and you can have a convenient grain salad bowl for lunch. Recipe makes 4 servings at 1 cup each.

Nutrition (per serving): Calories: 391; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 348mg; Carbohydrate: 52g; Dietary Fiber: 5g; Sugar: 10g; Protein: 11g

13. Chicken & Brown Rice Bowl | MyFitnessPal’s Original Recipes
Pack a healthy, budget-friendly lunch using this recipe for a chicken and brown rice bowl. Grilled lean chicken is served alongside a portion of brown rice tossed with celery, onion, peas and carrots that are dressed in a lemon-mustard sauce. It’s a zingy meal filled with protein and fiber to fuel you till dinner! Recipe makes 4 servings.

Nutrition (per serving): Calories: 388; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Cholesterol: 79mg; Sodium: 363mg; Carbohydrate: 28g; Dietary Fiber: 3g; Sugar: 9g; Protein: 30g

14. Wild Rice & Edamame Salad| Chow
Take a dive on the wild side with this fast, healthy and surprisingly addictive salad. It’s a light go-to option for events like barbecues, potlucks and picnics. Recipe makes 6 servings at 1 heaping cup each.

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 540mg; Total Carbohydrate: 39g; Dietary Fiber: 8g; Sugars: 13g; Protein: 11g

15. Three Bean Wild Rice Salad | Mom On Timeout 
If you love beans, you’ll really love this three-bean wild rice salad featuring kidney, black and garbanzo beans. This is a great way to use up your haul of canned beans and meet about half your daily fiber requirements in one meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 412; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 316mg; Total Carbohydrate: 73g; Dietary Fiber: 16g; Sugars: 18g; Protein: 18g

From Dave Ruel, Author of the Anabolic Cooking Cookbook

Every serious fitness enthusiast knows that nutrition is the most important part of building an impressive, ripped, muscular physique.

Let's face it, even if you are on the best training program possible and take all the best supplements, your muscles won’t grow by themselves and the fat is not going to fall off magically. Food will make your muscles grow and burn that stubborn belly fat. Without nutritious food in the right quantities, even the most intense workout or cardio session is worthless. That’s as simple as that.

And, even though we all know this, preparing and eating meals is almost always the most overlooked and neglected area of our lives. We always go for the easy option by spending tons of money in pre-made meals, take-out food and meal replacement drinks.

However, some people still manage to be faithful to a bodybuilding or fitness specific meal plan, but they quickly face another problem:



It’s not long before we crave junk food, we start cheating and eating everything on site that is tasty. Why? Because we had nothing healthy and tasty prepared in advance. Nothing that could match the satisfaction of eating something that tastes so good that you want more…

And you’re not the one to blame… Who the hell can live exclusively on boiled chicken breasts, baked potatoes and broccoli?

I bet that you know exactly what I’m talking about, right?

Other problems people face is the misconceptions surrounding cooking, eating and preparing meals for Bodybuilding and Fitness.

Paleo Grubs

THE ONLY HEALTHY COOKBOOK YOU WILL EVER NEED…

With over 470 easy-to-prepare Paleo recipes and 10 week meal plan, you can stop stressing about your food, and start enjoying the healthy energetic body, weight loss, mental sharpness, and positive attitude you gain from eating only wholesome, natural ingredients that truly nourish.

Includes 470+ Recipes, A 10 Week Meal Plan And 2 Bonus Ebooks! 

5 Protein-Packed Breakfasts Under 500 Calories

You eat breakfast, make sure to balance your meals and snack sensibly, but you are still hit with mid-afternoon munchies or late night cravings. What gives?

The key to keeping your appetite in check throughout the day may very well start at breakfast—but it might not just be whether you eat breakfast or not, but instead how much protein you eat. Arecent study found that eating a higher protein breakfast (with around 30-35 grams of protein) reduced post-meal cravings more than just eating breakfast alone. (Plus: Eating protein at each meal throughout the day is the best way to reap its lean muscle-building benefits.) Check out these five high-protein breakfast ideas to get you started.

1. Breakfast Bento Box

Place one large hard-boiled egg, 1/4 cup almonds, 1/2 cup lowfat cottage cheese topped with 1/2 cup berries, and 4 whole-grain crackers in a bento box or other re-sealable container for a 31 gram, protein-packed breakfast that’s 454 calories.

2. Protein Parfait

Place 1 cup of plain lowfat Greek yogurt in the bottom of a glass or Mason jar. Layer with 1 cup berries, 1/4 cup walnuts, and 1/4 whole grain cereal for a 500 calorie parfait that also provides 31 grams of satisfying protein.

3. Silky Chocolate-Banana-PB Protein Smoothie

In a blender combine, 6 ounces silken tofu, 1 cup skim milk, 1 tablespoon natural peanut butter, 1/2 frozen banana, 1.5 tablespoons dry unsweetened cocoa powder, and 1 tablespoon honey. Blend until you have a smooth, delicious 452-calorie, 33-gram protein smoothie.

4. Portable Protein-Packed Breakfast Sandwich

Toast two slices of sprouted grain bread (such as Ezekiel). Top with 1 egg cooked any way you like, 2 slices warm Canadian bacon, 1 thin slice cheddar cheese, 1 large slice tomato, and 1 cup baby spinach. This tasty sandwich comes in at 415 calories and 34 grams of protein.

5. Killer Quinoa

Cook 1/2 cup quinoa in 1 cup skim milk (instead of water) according to the package directions. Top cooked quinoa with 1/3 cup lowfat Greek yogurt of your choice, 1/3 cup shelled pistachios, and 1/2 cup sliced strawberries to enjoy a filling 454 calorie breakfast with 30 grams protein.

12 Gluten-Free Weeknight Dinners–Under 400 Calories

Looking for new recipes for your gluten-free weeknight dinners? Check out our selection of gluten-free mains for those pesky evenings when you’re running low on time and ideas. We’ve got you covered from meat to fish to veggie dishes that will delight you and your family—all under 400 calories!

MEAT DISHES

1. Chicken & Brussels Sprouts with Mustard Sauce | Cooking Light
Make a complete gluten-free entree with this recipe for chicken breast and sautéed Brussels sprouts dressed with a zesty mustard sauce. This recipe is low carb, but if low carb isn’t your thing, simply add in a baked potato or roasted potatoes.

Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

2. Blackened Chicken with Beans | Cully’s Kitchen
In this simple recipe for blackened chicken, lean chicken breast is simmered in a flavorful sauce of black beans, salsa and corn. It’s high in protein and fiber, and you can cook it in 30 minutes, leaving you more time for weeknight freedom.

Nutrition (per serving): Calories: 379; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 83mg; Sodium: 853mg; Total Carbohydrate: 30g; Dietary Fiber: 8g; Sugars: 6g; Protein 48g

3. Spaghetti Squash Pad Thai | The Wheatless Kitchen
You don’t have to give up your favorite dishes due to food sensitivities! This spaghetti squash pad thai keeps all of the flavor and comfort of the traditional dish while using a gluten-free soy sauce and spaghetti squash in place of rice noodles.

Nutrition (per serving): Calories: 283; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 33mg; Sodium: 599mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 16g; Protein: 20g

4. Easy One-Pot Jambalaya | The Roasted Root
If you’re itching for some Southern charm, check out this recipe for an easy jambalaya made in one pot. It’s guaranteed to conjure up sultry nights on the bayou, and is made with chicken, andouille sausage and shrimp simmered to spicy perfection! Recipe makes 8 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 331; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 104mg; Sodium: 952mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 3g; Protein 28g

5. Easy Braised Brisket | Cooking Light
Make lip-smacking, pull-apart beef brisket with just five ingredients. This scrumptious meaty main reheats beautifully for a second meal, but chances are this dish will disappear before that happens. For a complete meal, serve with a side of veggies and your favorite gluten-free whole grain. Recipe makes 8 servings at 3 1/2 ounces of brisket and 1/3 cup sauce.

Nutrition (per serving): Calories: 244; Total Fat: 11g; Saturated Fat: 0g; Monounsaturated Fat: 5g; Cholesterol: 88mg; Sodium: 216mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 30g

6. Steak Veggie Rolls | Maebells
Steamy pan-fried steak rolls are a quick and delicious gluten-free main dish to make for dinner. These rolls feature slices of onion, peppers and green beans in a blanket of thinly sliced top round steak. Remember to use your favorite gluten-free steak marinade. Recipe makes 4 servings.

Nutrition (per serving): Calories: 330; Total Fat: 14g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 673mg; Total Carbohydrate: 13g; Dietary Fiber: 3g; Sugars: 6g; Protein 39g

FISH & SEAFOOD DISHES

7. Smoky Tilapia Tacos | Cooking Light
Inexpensive tilapia is readily available and makes an excellent debut as a gluten-free recipe for fish tacos. Broiling makes this a no-fuss fish dish that also packs plenty of fiber and protein. Recipe makes 6 servings at 2 tacos each.

Nutrition (per serving): Calories: 293; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 87mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 2g; Protein: 33g

8. Coconut Curry Shrimp & Green Beans | The Wheatless Kitchen
Want a gluten-free crunch come dinner time?  This recipe has you covered with a protein-filled, one-pan meal. Quick-cooking shrimp and vitamin-packed green beans take center stage in this easy weeknight curry.  Serve it over brown rice or quinoa, or just enjoy it as is. Pack up leftovers for a quick and healthy lunch. Recipe makes 6 servings. Nutrition information doesn’t include rice or quinoa so remember to log it separately.

Nutrition (per serving): Calories: 286; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 28mg; Total Carbohydrate: 15g; Dietary Fiber: 4g; Sugars 3g; Protein: 33g

9. Maple Glazed Grilled Salmon | Eat Spin Run Repeat
Get your gluten-free grill on with this recipe for maple glazed grilled salmon. It’s easy to put together, and cooks up in just 10 minutes. Salmon is packed with protein and omega-3 fatty acids, which reduce inflammation, and is a good source of  Vitamin D, B12, B6  and magnesium. Serve on a bed of veggies for a delicious and nutritious meal. Recipe makes 2 servings at 4 ounces of salmon each.

Nutrition (per serving): Calories: 284; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 73mg; Sodium: 244mg; Total Carbohydrate: 14g; Dietary Fiber: 0g; Sugars 12g; Protein: 28g

VEGETARIAN DISHES

10. Mediterranean Quinoa Salad | Hummusapien
This light and refreshing meatless dish pairs fluffy quinoa with crispy vegetables like cucumber, bell peppers and cherry tomatoes. Recipe makes 5 servings.

Nutrition (per serving): Calories: 383; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 12mg; Sodium: 674mg; Carbohydrate: 43g; Dietary Fiber: 6g; Sugar: 5g; Protein: 12g

11. Vegetarian Fried Rice | Calories In Calories Out Cookbook
Fried rice is universally appealing to all, and now you can make it gluten-free with this recipe. Fragrant stir-fried rice is full of healthy veggies and topped with protein from egg and fried tofu. You can also use this recipe for non-vegetarian occasions by adding strips of chicken, shrimp or beef. Remember to use gluten-free soy sauce (or tamari) and hoisin sauce. Recipe makes 6 servings.

Nutrition (per serving): Calories: 341; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 31mg; Sodium: 795mg; Carbohydrate: 55g; Dietary Fiber: 5g; Sugar: 3g; Protein: 11g

12. African Peanut Stew | Clean Eating
This recipe features a truly tantalizing combination of flavors, including warming curry powder, bright ginger and nutty peanuts. Finely chopped jalapeños give this stew a nice, mild background heat, but if you’re chile-averse, you can cut down or omit them. Recipe makes 10 servings at 1/2 cup cooked rice, 1 cup of stew and 1/2 tablespoon cilantro each.

Nutrition (per serving): Calories: 305; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 608mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 11g; Protein: 10g