✧･ﾟ: *✧･ﾟ:* salad thread *:･ﾟ✧*:･ﾟ✧



a thread for my daily salads
includes calories & macros
rts ok!

✧･ﾟ: *✧･ﾟ*:･ﾟ✧*:･ﾟ✧
First a bit about me/my daily intake:

My TDEE ranges from 1900-2400 and I aim for -1000cal deficit.

These salads may seem higher cal to some people, it’s my only meal of the day along with a protein shake (200 cal 18g protein)

+ then I usually have 200cal of fruit/snacks/soy milk bringing me to 800-1200 depending on the day!

Protein is really important for me bc I want to minimise muscle loss, water retention and swelling.

My daily recommended protein is 50-175g! You can check yours here: https://www.omnicalculator.com/health/protein 

Unfortunately protein is higher cal (50g = 200 cal). Most days I get 50-70g.

Like I said, protein is really important - it does make you feel fuller and help weight loss though!

BUT, if you’re really worried about calories, I almost always have 100g of tofu (14g protein, 180cals).

It doesn’t add much flavour/texture wise to the salad (I sometimes have it as a side) so you can take it out to remove 180cals and instantly these salads are all much lower

(Obviously this are just to share my salads and any ingredient can be subbed/removed)

If u want to know the specific ingredients weights used for a salad let me know
I usually use low fat versions if I can, and use high cal things sparingly

✧･ﾟ: *✧･ﾟ*:･ﾟ✧*:･ﾟ✧

the salad that started this thread

Iceberg, broccoli, beetroot falafel, chickpeas, hummus, craisins

57g carbs
10g fat
14g protein
400cals

Today we have:

Iceberg, smoked salmon, tofu (accidentally used satay but it worked!), cucumber, feta, quinoa, tzatziki and salt & pepper!

588cals
42g protein
27g fat (the very good kind for pretty hair)
35g carbs

Craisins + feta = match made in heaven