5 Steps to a Successful Salad Part 3: Choose the Protein

Easy-peasy Lemon Squeezy Marinated Chicken

In case you missed Steps 1 and 2, click here and here to get all caught up!


The grand protein controversy....
What is a protein? How much do you need? What kind? What happens if you don't get enough? Or if you get too much? How do vegans and vegetarians get protein?
These are very common questions, and there is a multitude of answers circling around in the media.

Let's simplify it. 
Generally, a serving size of protein is about the size of your palm. Roughly 4oz for animal protein, and 1/2 Cup of plant based protein. Vegan's and vegetarians should aim for 5-6 servings from this chart per day, and meat eaters should aim for 3-4 servings from this chart. You can of course mix and match from both if you wish to add a few meat-free meals to your week. In that case, double the serving size of the plant based protein. So 1 cup of beans, lentils, etc. If you are a particularly muscular individual, or very active, you might want to add an extra serving of protein per day. Really, it comes down to what works best for you. I personally do well on the higher end of protein intake, but some people do better with lower amounts.

Let's get cooking....
If you choose to eat animal protein, you really want to make sure you are getting a quality product. If you can't afford organic and free range, at least get hormone and additive free. If you need help finding a good, affordable source, feel free to contact me via email and I can help you!

If you are preparing chicken, you will want to marinate for at least 1 hour. This prevents that nasty rubbery chicken you might find on a salad in a cheap restaurant. These recipes also work well for fish, beef, and tofu.

Easy-peasy Lemon Squeezy Marinade-Increase for every lb of chicken/fish/beef/tofu.
1 Tablespoon Olive Oil, Juice from 1 Lemon, Pepper, Ginger, and just a dash of salt.

Asian-style Marinade: 
1 Tablespoon Olive Oil, 1 Tablespoon Soy Sauce, 1 Tablespoon White Rice Vinegar, 1 teaspoon of coconut or brown sugar, garlic powder (NOT salt), ginger, cumin, and 1 teaspoon of toasted sesame oil (add this during last 1-2 minutes of cooking)

Mexican-style Marinade 
1 Tablespoon Olive Oil, Juice from 2 limes, a generous amount of smoked paprika, paprika, a little cinnamon, garlic powder, 1 teaspoon of coconut or brown sugar, tiny dash of chili powder.

Instructions: 
Add ingredients from desired marinade to a large plastic bag or bowl. Cut up your selected protein into bite-size pieces, then add to bowl or bag. Marinate for a minimum of 1 hour, but can be left up to 12 hours.
Once marinade time is up, you can bake or pan cook these proteins in pretty much the same way. If you are trying to make a big batch to store in the fridge for the week, make sure you have a little extra time on your hands. You don't want to add too much to the pan, or it will just steam instead of turning a nice golden brown.

Other notes...
Pre-prepping protein does require a little extra planning, but it's worth it if you have a busy week or if you don't like to cook. Just give yourself some extra time, turn up the music, and take this extra step to ensure that you have a quick go-to option for lunch or dinner. If everything is already cooked and ready, there is really no reason not to eat at home, right? 

Next up tomorrow....Step 4: Choose your Toppings! 

I hope everyone is having a good week! 

Happy (almost) Thanksgiving!

-Amara