Recipe Lab: Protein & Fiber Power Salad

This high protein and fiber salad combines black lentils, edamame, avocado, and crunchy vegetables to deliver a nutrient-dense, fiber-packed, and protein-rich meal. It’s light yet satisfying, perfect for lunch or as a base for dinner. For women in midlife, it works beautifully as a balanced everyday meal, and when paired with chicken or tofu, it becomes an excellent post-workout recovery option.

Science-Based Benefits of This Power Salad

According to science, this salad supports your body in two critical ways:

• Muscle health through protein and leucine. Lentils and edamame provide plant-based protein. Together, the recipe delivers ~18 g protein per serving with ~1.36 g leucine. Muscle protein synthesis (MPS) – the process of repairing and building muscle – requires about 2.5 g leucine per meal1. Alone, the salad is ideal for a lighter meal. Paired with chicken or extra edamame/lentils, it easily clears the MPS threshold.
• Fiber for heart, gut, and metabolic health. With ~16.5 g fiber per serving, this salad supplies around half of a woman’s daily needs2. Fiber slows blood sugar spikes, improves satiety, and supports the gut microbiome, all of which are vital during perimenopause and postmenopause.

Modifications & Clever Techniques

• Shopping tips: look for pre-cooked lentils and frozen edamame to save time. Choose a ripe but firm avocado so it holds its shape.
• Ingredient swaps: instead of lentils, try chickpeas or black beans. Swap sesame seeds for pumpkin or sunflower seeds.
• Protein boost: add 150 g chicken breast to hit the leucine target for muscle repair. If you want to keep it plant‑based, bump edamame to 300 g total or add 50–70 g extra cooked lentils per serving (total 200–280 g).
• Flavor tweaks: add fresh herbs like cilantro or parsley. A splash of balsamic vinegar can replace lemon juice for a sweeter profile.

Curious Facts

• Black lentils keep their shape better than green or red lentils, making them perfect for salads.
• Edamame beans (young soybean harvested before full maturity) are one of the few plant foods that provide all essential amino acids.
• One large avocado provides nearly 40% of your daily fiber target.