How to Make a Nutrient / Calorie Dense Salad

As an athlete I’m always looking to get the most calories and nutrients out of every meal. Typical salad greens although high in fiber, vitamins, minerals, and phytonutrients generally don’t have enough calories to get me through the day. So here is a great way to super charge your greens.


1 head of romaine lettuce
1 hass avocado
a splash of apple cider vinegar
5 Tablespoons of Nutritional Yeast (not brewers yeast)
a generous amount of dulse flakes (to taste)
a whole bunch of raw sunflower seeds
2 Tablespoons of raw shelled hemp seeds
Braggs liquid aminos (to taste)

other suggestions:
baby spinach
red and green bell peppers
baby bella mushrooms

Cut and wash one head of romaine lettuce.







Next take one avocado and cut it in half. With a sharp knife, holding the avocado in one hand, make multiple slices through it without slicing through the skin. Be careful not to slice through and cut your hand.






Put the romaine, avocado, apple cider vinegar, and nutritional yeast in a large mixing bowl. Stir until it becomes creamy and all of the lettuce is coated.




Finally add in the dulse flakes, sunflower seeds, hemp seeds and Braggs liquid aminos. Mix it all up and enjoy!

Nutritional Info:

Romaine Lettuce – 106 calories, 21g carbs, 8g protein, 2g fat
Hass Avocado – 227 calories, 12g carbs, 3g protein, 21g fat
Apple Cider Vinegar – 0 calories, 0g carbs, og protein, og fat
Nut. Yeast – 150 calories, 12.5g carbs, 22.5g protein, 2.5g fat
Dulse Flakes – 24 calories, 3g carbs, 3g protein, 0g fat
Raw Sunflower Seeds – 190 calories, 8g carbs, 8g protein, 16g fat
Hemp Seeds – 160 calories, 7g carbs, 11g protein, 9.8g fat
Braggs Liquid Aminos – 0 calories, og carbs, og protein, 0g fat

Total: 857 calories, 63.5g carbs, 55.5g protein, 51.3g fat


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