Anybody who appreciates a good salad is going to love this idea for a special muscle salad! Call it my “salad on ‘roids!” Yes, you can build muscle from a salad!

What you need to know is this muscle salad is not low in calories, fats or carbs! However, it is loaded with everything good under the sun:

  • Vitamins
  • Minerals
  • Antioxidants
  • Phytonutrients

Muscle Salad on RoidsWith a salad piled high in greatness, you body has the nutrition it needs to:

  • Maintain optimal hormonal balance
  • Function at your highest capacity
  • Keep your appetite satisfied for hours
  • Prevent unwanted cravings

Let me point out that when you are feeding your body the nutrients it really craves, then the unhealthy cravings disappear! The internal working parts that fuel your body are satisfied and don’t crave a temporary solution to feed and fuel itself.

Believe me, I used to crave sweets ALL THE TIME. But I can tell you that once I started eating a balanced diet full of healthy, organic and living foods,

I can honestly say that I haven’t had a craving in at least 5 years! Truth be told!!!

So, here is my recipe for a completely nutritious muscle salad, aka “salad on ‘roids!”

The Ultimate Muscle Salad


  • 1 cup spinach leaves (approximately)
  • 1 cup mixed leaf lettuce (approximately)
  • Carrots, shredded
  • 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
  • Dressing: A balsamic vinaigrette (preferably homemade with olive oil) or 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


So easy! Mix all the ingredients and you have got yourself one incredibly delicious and ultimate nutritious muscle salad!!  For an extra shot of antioxidants, follow with homemade green, white or oolong tea. Sweeten your cup of antioxidant goodness with Stevia or a raw honey.

Here is how this muscle salad measures up:

  • Protein: 23 g.
  • Carbs: 46 g.
  • Fiber: 12 g.
  • Fat: 45 g.
  • Calories: 640

macronutrient breakdown:

This is a seriously macronutrient salad.  It may be high in fat and high in calories, but you can always scale back the portion sizes for your own caloric goal. My maintenance caloric intake is around 3000 calories/day, but if your calorie intake is less, then scale back accordingly.

If you are worried about the fat content – DON’T!  Every last gram of the fat in this muscle salad is VERY healthy:

  • Pecans
  • Olive oil
  • Avocado
  • Egg yolk

Build MuscleAll 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!).

Concerned about the carbs? Good thing out of 46 grams of carbs there are 12 grams of fiber, which makes it a pretty good ratio. In addition, 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
  • A huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

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.

Even if you love BBQ, burgers or steak, this muscle salad packed with protein is a healthy alternative that can be served at any event: summer party, potluck or game day. This salad is made for sharing!

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by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best-selling program:  The Truth about Six-Pack Abs