This salad is high in protein, low in carbohydrates, and suitable for weight loss, muscle gain, or a balanced high-protein diet. It combines grilled chicken, eggs, fresh vegetables, and a simple homemade dressing.

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Servings

2 large servings

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Ingredients

Protein

• 2 boneless skinless chicken breasts (about 350–400 g total)
• 4 large eggs

Vegetables

• 2 cups romaine lettuce, chopped
• 1 cup spinach
• 1 cucumber, sliced
• 1 tomato, chopped
• 1/2 red onion, thinly sliced
• 1/2 bell pepper, sliced
• 1/2 avocado, sliced (optional)

Chicken Marinade

• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 teaspoon dried oregano
• 1 teaspoon lemon juice

Dressing

• 2 tablespoons olive oil
• 1 tablespoon lemon juice or vinegar
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

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Instructions

1. Boil the eggs

1. Place eggs in a saucepan and cover with water.
2. Bring to a boil over medium-high heat.
3. Once boiling, cook for 9–10 minutes.
4. Transfer eggs to cold water and let cool.
5. Peel and slice in halves or quarters.

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2. Marinate the chicken

1. In a bowl, combine:
   • olive oil
   • garlic powder
   • paprika
   • salt
   • pepper
   • oregano
   • lemon juice
2. Coat chicken breasts evenly.
3. Let marinate for at least 15–20 minutes.

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3. Grill the chicken

Pan Method

1. Heat a grill pan or skillet over medium-high heat.
2. Cook chicken for about 5–7 minutes per side.
3. Ensure internal temperature reaches 75°C (165°F).
4. Let chicken rest for 5 minutes before slicing.

Outdoor Grill Method

1. Preheat grill to medium-high heat.
2. Grill chicken for 5–6 minutes per side.
3. Rest before slicing.

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4. Prepare the vegetables

1. Wash and dry all vegetables thoroughly.
2. Chop lettuce and spinach.
3. Slice cucumber, onion, bell pepper, and tomato.
4. Arrange vegetables in a large salad bowl.

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5. Make the dressing

1. In a small bowl, whisk together:
   • olive oil
   • lemon juice or vinegar
   • Dijon mustard
   • salt
   • pepper

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6. Assemble the salad

1. Add sliced grilled chicken on top of vegetables.
2. Place boiled eggs around the salad.
3. Add avocado if using.
4. Drizzle dressing over the salad just before serving.

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Approximate Nutrition (Per Serving)

With avocado

• Calories: 450–550
• Protein: 45–55 g
• Carbohydrates: 8–12 g
• Fat: 25–30 g

Without avocado

• Calories: 350–450
• Protein: 45–55 g
• Carbohydrates: 5–8 g
• Fat: 15–20 g

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Meal Prep Tips

• Store dressing separately to keep vegetables fresh.
• Chicken can be grilled in advance for 3–4 days.
• Boiled eggs stay fresh refrigerated for up to 1 week.
• Use airtight containers for meal prep.

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Optional Additions

• Feta cheese
• Olives
• Roasted seeds
• Cottage cheese
• Grilled mushrooms
• Chili flakes for heat

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High-Protein Variations

Extra Lean Version

• Use chicken breast only
• Skip avocado and extra oil
• Use Greek yogurt dressing

Muscle Gain Version

• Add extra chicken
• Add cheese and nuts
• Serve with quinoa or roasted potatoes