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Healthy Protein Salad Recipe | Great for Weight Loss & Gym Nutrition

High Protein Salad Recipe — Perfect for Weight Loss & Gym Diet

Homemade Healthy Salad Recipe

Hello friends!
Today I’m going to show you how to make a delicious high-protein salad that’s great for weight loss and also perfect for anyone who goes to the gym and wants a protein boost. Let’s get started!

Ingredients

  • 50 g white chickpeas (chana)

  • 50 g whole green gram (moong dal)

  • 50 g kidney beans (rajma)

  • 1 cucumber

  • 100 g paneer (Indian cottage cheese)

  • 70 g roasted peanuts

  • 1 onion

  • 1 tomato

  • ½ red & yellow bell pepper (capsicum)

  • Lettuce leaves

  • 1 tsp salt

  • ½ tsp crushed black pepper

  • Juice of 2 lemons

  • ½ tsp black salt

  • 1 tsp chopped green chillies

  • 2 tbsp olive oil

Method

  1. Soak the legumes
    Take the chickpeas, kidney beans, and whole moong dal—50 grams each—and rinse them well in water. You can also add black chickpeas (kala chana) if you like. After washing, soak them in water for at least 6–8 hours, or overnight.                            

  2. Boil the legumes
    After soaking, the legumes will swell up. To boil them, add them into a pressure cooker with water. Cook on high heat and let it whistle once. Turn off the flame but don’t release the steam immediately. This makes the legumes soft but not mushy. Once done, strain the water and let them cool. You can even store them in the fridge and use them the next day.                                                          

  3. Prepare the vegetables
    Wash the cucumber well and dice it into small cubes (you can keep the peel for extra fiber). Chop the onion and tomato roughly into small chunks. Remove the seeds from the tomato while chopping.

  4. Chop the bell peppers & lettuce
    Take half a red and half a yellow bell pepper. Remove the seeds and chop them into small cubes. Also, chop some fresh lettuce leaves. Bell peppers and lettuce add crunch and fiber, which helps digestion—especially important when you’re consuming high-protein meals.                         

    How to make healthy Salad at home?

  5. Prepare paneer and peanuts
    Cut the paneer into small cubes and rinse it lightly. Take around 70–80 grams of roasted peanuts (you can dry roast them at home if needed).

  6. Mix everything together
    In a large bowl, combine the boiled legumes, chopped cucumber, onion, tomato, bell peppers, lettuce, paneer cubes, and roasted peanuts.                                           

  7. Prepare the dressing
    In a small bowl, mix the juice of 2 lemons, ½ tsp black pepper, ½ tsp salt, ½ tsp black salt, and 2 tablespoons of olive oil. Stir it well. Tip: Always add the dressing just before serving to keep the salad fresh and crunchy.

  8. Assemble & serve
    Pour the dressing over the salad. Add 1 tsp chopped green chillies for a spicy kick (optional). Mix everything gently but thoroughly.

And that’s it! Your tasty, high-protein salad is ready to enjoy. You can use this as a filling lunch or a post-workout meal. If you want, adjust salt, lemon, or spices to your taste after tasting.

Healthy Salad

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See you in the next blog—thank you!

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