
Chef Salad
This Chef Salad delivers 34g protein and 682 calories per serving, making it a substantial lunch that supports both muscle gain and sustained energy between sessions. Quick-prep 4 servings on the stovetop to build a rotation that fights meal prep monotony while maintaining macro consistency.
Ingredients
- •Lettuce, Romaine
- •Turkey, Bone-In Pieces(120g)
- •Ham Or Canadian Bacon(120g)
- •Cheese, Provolone(120g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Egg, Whole, Large
- •Tomato, Cherry
- •Cucumber(240g)
- •Avocado(300g)
- •Croutons, Plain(360g)
- •Ranch Dressing, Buttermilk, Regular
Instructions
- 1Bring a large pot of salted water to a boil over high heat, then add the turkey pieces and reduce heat to medium. Simmer for 12–15 minutes until the internal temperature reaches 165°F and the meat is no longer pink. Remove the turkey with a slotted spoon, let cool for 5 minutes, then shred or chop into bite-sized pieces.
- 2While the turkey cooks, place the large eggs in a separate pot of cold water, bring to a boil over high heat, then remove from heat, cover, and let sit for 10–12 minutes until hard-boiled. Transfer to an ice bath, cool completely, then peel and chop into quarters.
- 3Chop the romaine lettuce into bite-sized pieces, dice the cucumber, halve the cherry tomatoes, and slice the avocado. Cube the provolone cheese into ½-inch pieces. Have the ham or Canadian bacon ready (slice or cube if needed).
- 4Divide the chopped romaine lettuce evenly among 4 airtight containers or meal-prep bowls, using approximately 2 cups per container as the base layer.
- 5Top each container with equal portions of the shredded turkey, ham or Canadian bacon, provolone cheese, chopped hard-boiled eggs, cucumber, cherry tomatoes, and avocado slices, arranging in separate sections for visual appeal.
- 6Seal the containers and refrigerate for up to 4 days. Just before eating, add croutons to the top, drizzle with buttermilk ranch dressing to taste, and toss gently to combine.
Nutrition — Per Serving
682
calories
34g
protein
27g
fat
- Carbohydrates
- 76g
- Saturated fat
- 8.8g
- Sodium
- 1191 mg
- Dietary fiber
- 9.9g
4 servings per batch · ~315g each
Macro data sourced from USDA FoodData Central
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How much protein does Chef Salad have per serving?
Each serving contains 34g of protein and 682 calories with 27g fat and 76g carbs. The macro profile is well-balanced between protein and carbs, supporting both training and recovery.
How long does Chef Salad take to make?
Marked as quick prep and yields 4 servings, so you can have four lunches or dinners assembled efficiently. The stovetop preparation means components can be cooked in parallel for faster overall completion.
Is Chef Salad good for muscle gain?
At 34g protein and 682 calories per serving, this recipe provides solid protein intake for muscle-building phases while the carbs support workout performance. It's a full-meal option rather than a side.



