This is the salad from our “High-Protein Salads That Actually Fill You Up” pin: grilled chicken, egg, feta, and avocado over romaine, with a light lemon dressing.
It is a big bowl. On low-appetite days, eat half and keep the rest, undressed, for later.
Makes: 2 servings, 1 large bowl each · Time: about 30 minutes · Protein: about 45 g per serving
Ingredients
- 10 oz (280 g) boneless, skinless chicken breast
- 1 teaspoon olive oil (for the chicken)
- 2 large eggs
- 4 cups chopped romaine (about 190 g)
- 1 small cucumber (about 150 g), sliced
- 1 cup cherry tomatoes (149 g), halved
- 1/2 avocado (about 70 g), sliced
- 2 oz (56 g) crumbled feta
- Dressing: 1 tablespoon olive oil
- Dressing: 2 tablespoons lemon juice
- Dressing: 1 teaspoon yellow mustard, plus salt and pepper to taste
Steps
- Season the chicken with salt and pepper and rub it with 1 teaspoon of oil. Cook it in a grill pan or skillet over medium-high heat for 5 to 7 minutes per side, until it reaches 165°F (74°C) inside. Rest it for 5 minutes, then slice.
- While the chicken cooks, boil the eggs for 10 minutes, cool them in cold water, peel, and quarter.
- Whisk the dressing: olive oil, lemon juice, mustard, salt, and pepper.
- Divide the romaine, cucumber, and tomatoes between two bowls. Top with chicken, egg, avocado, and feta.
- Drizzle with dressing just before eating.
Nutrition per serving
About 45 g protein, 500 calories, 29 g fat, 14 g carbohydrate, 6 g fiber, and 430 mg sodium per serving (1 of 2).
We calculated these numbers from USDA FoodData Central values (SR Legacy) for each ingredient at the weight shown. Herbs, spices, and added salt are not counted, so sodium does not include salt you add. Brands differ, so check your labels if you track closely.
Where the numbers come from (USDA food and NDB number, grams counted, protein):
| USDA food | Grams | Protein |
|---|---|---|
| Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (05062) | 280 | 63.0 g |
| Oil, olive, salad or cooking (04053) | 4.5 | 0.0 g |
| Egg, whole, raw, fresh (01123) | 100 | 12.6 g |
| Lettuce, cos or romaine, raw (11251) | 190 | 2.3 g |
| Cucumber, with peel, raw (11205) | 150 | 1.0 g |
| Tomatoes, red, ripe, raw, year round average (11529) | 149 | 1.3 g |
| Avocados, raw, California (09038) | 70 | 1.4 g |
| Cheese, feta (01019) | 56 | 8.0 g |
| Oil, olive, salad or cooking (04053) | 13.5 | 0.0 g |
| Lemon juice, raw (09152) | 30 | 0.1 g |
| Mustard, prepared, yellow (02046) | 5 | 0.2 g |
Tips for GLP-1 days
- Meal prep: store the chicken, eggs, and chopped vegetables in separate containers and dress each bowl when you eat it. Add avocado on the day.
- Lighter bowl: skip the avocado to save about 60 calories per serving.
- Storage: cooked chicken and hard-boiled eggs keep 3 to 4 days in the fridge.
For more low-volume meals, see our 7-day high-protein meal plan and the best foods for queasy days. These recipes are general food information, not medical advice. If you cannot keep fluids down, call your prescriber.
