Summer is the perfect time to refresh your meals with something light, cool, and packed with nutrients. Enter the protein salad: a customizable meal that keeps you full, fueled, and feeling good. Whether you’re meal prepping for the week or tossing together a quick lunch, here’s how to build a balanced, flavorful protein salad that’s anything but boring.

Protein Salad– Serves 5

Protein Base Ingredients (choose one, ~4 oz per serving):

• 20 oz grilled chicken OR
• 20 oz canned tuna/salmon (drained) OR
• 10 hard-boiled eggs OR
• 20 oz firm tofu/tempeh, cooked OR
• 2½ cups cottage cheese or paneer cubes OR
• 5 cups cooked legumes (e.g., chickpeas, lentils, black beans)

Fruits (optional, pick one):

• 2½ cups fresh fruit (apple, mango, grapes) OR
• ¾ cup dried fruit (cranberries, raisins)

Vegetables (choose 2–3 types):

• 1 cup cherry tomatoes
• 1 cup chopped cucumber
• 1 cup bell pepper or avocado
• 1½ cups roasted veggies (e.g., sweet potato or beet)

Dressing Suggestions (use ½ cup total):

• Lemon tahini, balsamic, hummus-based, etc.