The Ultimate Muscle Meal... a Salad on Roids
by Mike Geary
, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-selling program: The Truth about Six-Pack Abs
Today, I just wanted to share with you my special muscle meal of the week, and it actually comes in the form of a salad.
I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man... Well, you haven't tried the ultimate "salad on roids" yet!
Keep in mind that this salad is not low in calories. It's not low in fat. It's not low in carbs.
And guess what...that's the whole point!
It's not low in anything, but it sure as hell is HIGH in everything under the sun that's good for your body... just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it's highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.
Keep in mind that last point... when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn't need to crave any more food, because it has all of the nutrients it needs.
I've experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can't say that I've had a craving in at least 5 years! No joke.
Alright, here's the recipe:
The Ultimate Muscle Salad
- approx 1 cup spinach leaves
- approx 1 cup mixed leaf lettuce
- shredded carrots
- 1/2 of a ripe avocado, diced
- 2 hard boiled eggs, diced (preferrably organic, cage free)
- 3 Tbsp chopped pecans
- 1/4 cup dried cranberries
- top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend (3/4 of total liquid should come from the vinegar) - read this article about the type of salad dressing to NEVER eat
Mix it all together and you've got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.
Alright, now let's look at the approx macronutrient breakdown:
Prot: 23 g., Carbs: 46 g., Fiber: 12 g., Fat: 45 g., Calories: 640
Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.
Also, I don't care about the high fat content of this meal... because every last gram of the fat in this meal is VERY healthy... from the pecans, the olive oil, the Udo's oil, the fresh avocado... and yes, even the fat from the egg yolks is good for you !
All of this healthy fat makes it a very hunger-satisfying meal, causing you to eat less for the remainder of the day (that's right... no cravings later that night!).
How about the carbs ? Well, out of a total of 46 grams, you've got approx 12 grams of fiber. That's a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.
Alright, so you're probably also wondering why there isn't a larger amount of protein. After all, protein is all the rage with bodybuilders, right.
Well, actually 23 grams isn't too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building & maintenance, and all of the other various functions that amino acids are needed for in the body.
Overall, with this meal, you've got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants , and other trace nutrients.
If you enjoyed this idea today, feel free to share this link to your friends, family, and coworkers that might enjoy it.
If you liked this healthy lean-body meal idea, there are 84 other healthy and quick meal ideas in my popular
Truth about Six Pack Abs
Manual. If you don't already have a copy, check out some of the Truth About Abs reader reviews
right now.
I'll be back in touch soon. In the meantime... train hard, eat smart, have fun, and enjoy life!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & Busy Man Fitness
.com
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