I always struggle to bulk when it's hot - it seems to ruin my appetite so it looks like it's about time to start a cut!

I've come up with two salad recipes - both under 450kcal which are low carb but taste good (was sooo tempted to put 'high in flavour' there!) and I've added the nutritional breakdown for them both:

Italian Chicken Salad

135g Roast chicken (skinless)
15g Pine nuts
1 tbspn grated parmesan
2 handfuls baby leaf spinach
1 tspn olive oil
2 tspn lemon juice

Toast the pine nuts in a pan for a couple of minutes - don't let them catch and burn. Mix the oil and lemon juice together with the parmesan and a pinch of salt and pepper. Dress the spinach, add the chicken and pine nuts.

Fat: 24.77g
Protein: 44.17g
Carbs: 5.03g
Kcal: 420.51


Tuna Salad

1 egg
1 tin/jar tuna in brine (182g), drained and flaked
100g green beans (trimmed)
1 handful baby leaf spinach
10 olives, pitted and halved
0.5 - 1 tspn dijon mustard
2 tspn red wine vinegar
15g walnut halves

Hardboil the egg (8-10 minutes depending how soft you like your yolk) - once it's done remove and place into a bowl of cold water (this stops a black ring forming around the yolk).

Mix together the mustard and vinegar to make a dressing

Boil the green beans for 4 minutes until just tender - while they're still hot, dress them with the mustard and vinegar and allow to cool.

Shell the egg and slice into quarters

Put the spinach on a plate, topped with the tuna flakes, olives, green beans, egg and walnuts scattered over.

Fat: 20.99g
Protein: 53.77g
Carbs: 10.77g
Kcal: 441.11