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In this blog post, I’m going to share with you how I construct a high protein, low carb meal in the form of a salad. Salads are and easy way to create a meal and honestly a great way to get in some serious calories! Yep they are not just for low calorie weight loss plans. Personally I aim for 800-1,000 Calories per salad.

Creating a healthy meal full of nutritious proteins and low in carbs isn’t rocket science. So, here is my effort to share this information with you in a way that makes sense and touches on all the nutrients we are paying attention to in order to stay healthy and thrive.

The hope is that you’ll get an idea of just how easy it is to create a high protein, low carb meal.


The Salad

In the photos, I’m showing that I’m measuring everything out on scales but this is just for reference. Once you do this a time or two, you will get a feel for how much of each ingredient you need to reach the protein and carb goals you have set.

I’m beginning with 3 oz of greens as the base of my salad.

Then I weigh out 6.9 oz of Albacore Tuna (I used Sweet Creek Foods Oregon Gourmet Albacore Tuna with no salt).

Then I go ahead and add some delicious castelvetrano olives (about 0.5 oz), kalamata olives (about 0.5 oz), and a few fresh baby roma tomatoes (about 1 oz).

I decided to top it all off with 1 oz of parmesan cheese which I shredded up and added to the salad.

As for dressing, I made my own homemade caesar salad dressing. It separates itself out rather quickly but inside is about 2 Tablespoons of olive oil and the remaining Tablespoon is a combination of lemon juice, lemon rind, a little bit of anchovies and garlic.


The Macros/Nutrients

Now, let’s calculate how many calories I am getting from this simple little salad.

As you can see here, I am getting the majority of my calories from the tuna, parmesan, and the olive oil. Now, let’s take a look at the sort of proteins I am getting here as well as the overall layout of proteins, carbs and fats in this meal.

I did not need his amount of fish to reach my anabolic threshold but it was easier to eat the whole jar rather than have a small amount leftover.

Note how low calorie lettuce and tomatoes are. These are vehicles for flavor, added color and texture too, but don’t have much nutritional value.

The last image shows the percent of my target calories and macros that this one meal provides for me. This is based on a 3,500 calorie target. This represents a target I would try to hit for an active day with the intent to add to my lean mass. If I was hoping to burn fat, I’d want to create a caloric deficit instead.

As you can see, this simple salad that took me about 3 minutes to make satisfies a good chunk of my daily targets without taking much time or thought. A simple, low carb, high protein meal for the busy person. Anyone can do it! Don’t let the overwhelm of the nutrition world get to you.

Focus on one simple healthy meal after another and you will get in the groove in no time.

If you have questions about this meal or calculating your macro needs, take a look at some of my other blog posts or feel free to reach out!


-Dr. Jerome Craig


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