PF
Colorful fresh garden salad with cherry tomatoes being served outdoors on a sunny day.
Stovetop~40 minComplexity

Harvest Salad

This Harvest Salad delivers 39g protein and 678 calories per serving—a vegetable-forward option with substantial protein density. Quick prep yields 4 servings for flexible meal-prep storage. Build this when you need high protein with micronutrient volume for recovery and sustained energy between training sessions.

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Ingredients

4 servings
  • Squash, Butternut(680g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • Bacon, Center-Cut Pork
  • Egg, Whole, Large
  • Chicken Breast, Boneless Skinless(340g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Lettuce, Romaine(1920g)
  • Apple
  • Avocado
  • Cranberries(120g)
  • Cheese, Goat(120g)
  • Pumpkin Seeds, Roasted, Salted(80g)
  • Olive oil(60g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Vinegar, Apple Cider(30g)
  • Maple syrup(30g)
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Garlic(60g)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Instructions

  1. 1Preheat oven to 400°F. Toss the butternut squash cubes with olive oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for 15–20 minutes over medium-high rack heat, stirring halfway through, until tender and lightly caramelized. Set aside.
  2. 2Arrange the bacon slices in a single layer on a second baking sheet and place on the lower rack. Bake for 12–20 minutes until crispy and browned. Transfer to a paper towel-lined plate, pat dry, dice, and set aside.
  3. 3Bring a small pot of water to a boil over high heat. Gently lower the eggs into the water with a slotted spoon and cook for 9 minutes at a gentle rolling boil. Prepare an ice bath while eggs cook. Transfer eggs to ice water, crack shells gently, peel under cool running water, slice, and set aside.
  4. 4Cook the chicken breast on the stovetop over medium-high heat for 6–8 minutes per side, until internal temperature reaches 165°F and the meat is opaque throughout. Slice or shred and set aside.
  5. 5Whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, minced fresh garlic, salt, and pepper in a small bowl until emulsified.
  6. 6Place the romaine lettuce in a large mixing bowl. Add the butternut squash, bacon, chicken, hard-boiled eggs, and diced apple.
  7. 7Drizzle the dressing over the salad and toss gently to coat. Scatter the avocado slices, cranberries, goat cheese crumbles, and pumpkin seeds over the top.
  8. 8Divide the finished salad evenly into 4 serving containers or plates and refrigerate until ready to eat.

Nutrition — Per Serving

678

calories

39g

protein

39g

fat

Carbohydrates
52g
Saturated fat
9.4g
Sodium
292 mg
Dietary fiber
16.2g

4 servings per batch · ~865g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Harvest Salad have per serving?

Each serving contains 39g of protein and 678 calories, with 39g fat and 52g carbs. This is a balanced macro option with substantial calories and protein in one serving.

How long does Harvest Salad take to prep?

This recipe qualifies as quick prep and creates 4 servings in a single session. You'll have four ready-to-eat salad portions from one batch preparation.

Is Harvest Salad good for muscle gain?

At 39g protein and 678 calories per serving, this salad supports muscle-building phases with significant carbohydrate content (52g) for glycogen restoration. The fat content (39g) contributes to hormonal health during high-protein training blocks.

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