Five protein-packed salads for 600 calories and under

Caroline Hanna, a nutritionist and Le Cordon Bleu-trained chef, shares her tips for a wholesome, filling lunch - Paul Grover for the Telegraph

As a nutritionist, I believe protein is vital. It plays a key role in weight management, with countless scientific studies pointing to protein boosting metabolism, increasing satiety and helping to maintain muscle mass. One wide-ranging review in the Journal of Obesity and Metabolic Syndrome found that a high-protein diet aids weight loss by boosting satiety-promoting hormones and increasing energy expenditure.

While salads can be overlooked as an insubstantial meal, by adding a generous portion of protein such as chicken, eggs, fish or legumes to your salad you can switch it up into a really wholesome, filling lunch.

My favourite is tuna niçoise. The tuna, eggs and anchovies pack a substantial protein punch, plus it’s full of fibre-rich ingredients including tomatoes and salad leaves. The potatoes provide a hearty and delicious source of carbohydrates and finished off with a nice olive oil dressing full of healthy fats, it makes for a perfectly balanced meal.

How to build a protein-packed salad

As a rule of thumb, we should be eating roughly 0.8g of protein per kg of body weight per day. Think juicy cuts of chicken, delicious salmon fillets and tuna steak, versatile chickpeas and lentils, and the ever-reliable egg.

I also highlight the importance of fibre to my clients as it’s so often overlooked. While we now appreciate the importance of protein, with many of us prioritising it in our diets, we also need to eat 30g of fibre each day. It’s crucial for digestive health, plus countless studies have found it’s important for healthy weight loss and maintenance as it increases feelings of fullness.

When it comes to salad, fibre is easy as most vegetables are incredibly rich in it, especially leafy greens, carrots, avocado and beetroot. Also consider adding flavoursome beans or lentils to your salad for an extra fibre boost.

As it doesn’t contain any meat or fish, you may be surprised to see my vegetable and halloumi salad provides over 20g of protein. While I eat meat myself, I do enjoy eating plant-based and the flavoursome halloumi and fibrous wholemeal couscous in this salad both provide a good protein hit.

For those who enjoy mixing their savoury and sweet, my chicken, avocado and strawberry salad is ideal. The avocado is rich in fibre and heart-healthy fats, while the strawberries are packed with vitamin C which provides a boost to the immune system. Plus, you can’t beat juicy chicken in a salad. It’s high-protein, low in fat and calories, and rich in selenium, which supports thyroid function and the immune system.

These five protein-packed recipes demonstrate the very best that salad has to offer, whether you’re a meat eater, pescatarian or plant-based. By prioritising protein in these delicious dishes, I’ve created salads that you’ll not only enjoy eating, but that will support your weight management goals by keeping you full all afternoon.

Roast vegetable and halloumi couscous salad

Ingredients

• 1 red pepper
• 1 courgette
• 1 red onion
• 120g halloumi
• 100g wholemeal couscous (uncooked)
• 1 handful rocket leaves
• 20g basil, finely chopped

For the dressing:

• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey

Method

1. Preheat your oven to 200C (fan). Chop the vegetables into chunks, add to a baking tray and toss with half a tablespoon of olive oil. Season with a little salt and pepper, then roast for 20-25 minutes, until softened and starting to char at the edges.
2. While the vegetables roast, cook the couscous according to packet instructions.
3. Slice the halloumi, heat half a tablespoon of olive oil in a non-stick pan over a medium-high heat, then fry for one to two minutes each side until golden brown. Remove from the pan onto a separate plate.
4. Once your vegetables are cooked, allow to cool for at least 10 minutes, then assemble your salad.
5. In a large bowl, combine the couscous, roasted vegetables, rocket leaves and basil. Whisk together the remaining tablespoon of olive oil, balsamic vinegar and honey for the dressing and drizzle over the salad. Toss together thoroughly, divide between two bowls, and top each one with your halloumi.

Smoked mackerel, asparagus and potato salad

Ingredients

• 2 smoked mackerel fillets, skins removed
• 250g baby potatoes
• 200g asparagus
• Half a red onion
• 80g watercress

For the dressing:

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 10g dill, finely chopped

Method

1. Snap off the woody stems from the asparagus (gently bend each spear near its base; the woody part will naturally break off). Chop the spears into one-inch pieces.
2. Bring a pan of water to the boil, add a generous pinch of salt and boil the the baby potatoes for 12-15 minutes, until tender when pierced with a sharp knife. Add the chopped asparagus for the remaining three minutes of cooking time, then drain the potatoes and asparagus together and allow everything to cool.
3. When the potatoes and asparagus have cooled, add them to a salad bowl along with the watercress. Peel and finely dice the onion, and add to the bowl.
4. Whisk the dressing ingredients together, drizzle over the salad and toss everything together. Divide between two plates, then flake a mackerel fillet over each one. Finish with a generous crack of black pepper.

Prawn, mango and brown rice salad

Ingredients

• 200g cooked king prawns
• 100g brown rice (uncooked)
• 80g edamame beans
• 200g mango
• 150g cucumber
• 1 red pepper
• 15g coriander, finely chopped

For the dressing:

• 2 tbsp olive oil
• Juice of one lime

Method

1. Cook the brown rice according to packet instructions, drain and allow to cool.
2. Finely slice the red pepper. Chop the mango into chunks, halve the cucumber lengthways and slice into thin pieces, then add everything to a salad bowl.
3. Add the prawns, brown rice and edamame beans, and scatter over the coriander.
4. Whisk together the olive oil and lime juice, drizzle over the salad and toss everything together.

Chickpea and quinoa green salad

Ingredients

• 1 x 400g tin chickpeas (drained and rinsed)
• 90g quinoa (uncooked weight)
• 3 spring onions
• 100g sugar snap peas
• 150g petits pois
• Handful baby spinach leaves

For the dressing

• 1 tbsp olive oil
• 1 tsp honey
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 15g basil, finely chopped

Method

1. Cook the quinoa according to packet instructions and allow to cool.
2. Chop the sugar snap peas into 1cm pieces, roughly chop the baby spinach and finely slice the spring onions. Add all three to a mixing bowl along with the petits pois.
3. Tip in the chickpeas and the cooled quinoa , then whisk together the dressing ingredients, pour over the top and mix everything together. Divide between two bowls to serve.

Chicken, avocado and strawberry salad

Ingredients

• 2 cooked chicken breasts (skinless and boneless)
• 1 medium avocado
• 150g strawberries
• 40g feta
• 15g pumpkin seeds
• 60g salad leaves

For the dressing:

• 1 tbsp olive oil
• 1 tbsp balsamic vinegar

Method

1. Hull the strawberries and slice in half, then add to a salad bowl along with the salad leaves. Halve the avocado, remove the peel and the stone, then chop into rough chunks and add to the strawberries.
2. Toast the pumpkin seeds in a dry frying pan for four to five minutes until turning golden brown and fragrant, shaking as they toast. When they start to pop and jump, they are done.
3. Add the toasted pumpkin seeds to the salad bowl, then whisk the olive oil and balsamic vinegar together for the dressing. Drizzle over the salad and toss everything together, then divide between two bowls.
4. Slice the chicken breasts and add to each bowl, then finish by crumbling the feta over the top.

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