Some Tasty Chicken
Add all the ingredients together in a large salad bowl and then mix the contents well to ensure an even distribution.
An important point to keep in mind when preparing a summer salad like this one is that you must ensure that you have enough carbohydrates in the meal.
I've had several clients in the past that have tried to lose body fat too quickly and as such have had a small salad with very little carbohydrates and overall calories in it. As a result, 30-60 minutes after the meal they felt hungry again when in fact, the meal should be able to satisfy your hunger for around 2-3 hours.
The main reason why this occurred is because the vegetables that are included in salads are 'low-density' carbohydrates, which means they contain very little carbohydrate per serve. That is why I recommend having at least one source of 'medium-density' carbohydrate in the salad.
Shortly after having a mid-morning meal your blood sugar level starts to fall. Then, if you have your lunch meal with very little carbohydrate in it, your blood sugar level will continue to fall resulting in severe hunger a short time later.
In the example above I have suggested 1 cup of seedless grapes. Although, any other medium-density carbohydrate would be fine, i.e. 1/2 cup of sweet corn, 1/2 cup of steamed pumpkin or potato (diced), 1/2 sliced mango, etc.
Another mistake some people make when preparing a salad is to limit their fat intake too much. Unfortunately, as a society, we have been brain-washed into believing that all fat is bad and should be eliminated from our diet as much as possible. This is a big mistake. Sure, excessive amounts of fat are bad but controlled amounts of fat is actually beneficial for your body.
That is why I recommend having olives, olive oil, sun-dried tomatoes, cheese, nuts and seeds in the salad. Fat also has a powerful satiating (appetite-suppressing) effect and improves the taste of the salad dramatically. It takes what could be quite a bland salad and turns it into a mouth-watering, tasty, healthy treat!
As a general rule, these salad recipes don't take long to prepare at all. The 'family size' recipe might take 15-20 minutes at the very most to prepare because it contains 15 ingredients.
The 'single-serve' chicken salad recipe on the other hand usually only take 5 minutes and it is designed specifically for people who are pushed for time. It is simply a modified version of the family-size chicken salad recipe with a few ingredient removed to reduce the preparation time. This is a really easy chicken salad recipe.
100-150 grams cooked and diced chicken breast (this will need to be prepared in advance and is about the size of a deck of cards)
50g English Spinach or chopped lettuce
4-5 punnet of cherry or grape tomatoes (sliced)
1 Lebanese cucumber (sliced length-wise and then sliced cross-wise)
2 sun-dried tomato slices (chopped)
3 green olives (sliced length-wise)
2 tablespoons of cashew nuts
1 tablespoon of sunflower seeds
1 tablespoon of pumpkin seeds
1/2 cup of seedless grapes
Both of these chicken salad recipes are ideal summer salads and can be used on a regular basis in order to assist your weight-loss efforts as well as improve your health dramatically.
With either of these chicken salad recipes it is okay to substitute certain ingredients with alternatives that have a similar macronutrient profile. For example, you may not like cashew nuts so you may want to use almonds instead.
In order to substitute foods successfully it is best to select food from similar sections of the macronutrient information that is featured on pages 135-139 of my book, Look Good, Feel Great!
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