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Taco Tuesday! Build your own Taco Salad

Aug 16, 2022
It’s Taco Tuesday, it’s Taco Tuesday, na na na na na na na naaaaa...
We love a yummy Taco Salad on Tuesdays! Why? Because it’s easy, light, and on these hot days it's a nice cool dinner.
Here’s a simple hack so you don’t turn up the heat in the kitchen ~ pick up a cooked roasted chicken from the grocery store, and shred or chop it up (sans skin) for your salad.
When we’re working on weight loss (we prefer ‘fat’ loss), or training your body to crave healthy alternatives, this is a great Tuesday staple because you can change the ingredients to make it different each week. Something to consider though, the type of protein you choose does make a difference. If you’re following a macro system here is the difference between protein and protein alternatives:
Chicken breast cooked, 1 cup -  221 calories |  4.8g fat  | 41.5G protein 
White fish cooked in dry heat (ex. halibut), 1 cup - 111 calories| 1.6g fat | 22.5g protein
Extra Lean Ground Beef cooked, 1 cup -  360 Calories | 8g fat  | 42g protein 
Tofu, 1 cup -  180 Calories | 8g carb | 8g fat | 24g protein
Choose your protein, and cook using taco seasoning. We recommend making your own taco seasoning to manage the amount of salt.
See our recipe below!

Taco Seasoning Recipe
1 tbsp chili powder
1-1/2 tsp ground cumin
1 tsp salt
1 tsp ground black pepper
1/2 tsp ground paprika or smoked paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp red pepper flakes
1/4 tsp dried oregano
Mix together in a bowl, and add any protein to the desired amount. Store remaining in an air-tight container.

Taco Salad Recipe
Choose your protein, cook until almost done then add desired amount of taco seasoning (1 to 2 tbsp) and approximately 1/3 cup of water. Continue cooking until it’s a thick saucy texture.
Salad Ingredients (choose your own taco salad adventure!):
Romaine lettuce
Sweet Peppers and/or Green Pepper
Grilled Corn
Black beans
Cheddar cheese, shredded
Green onion
Jalapeños, chopped
Sour cream
Refried Black Beans
Squeeze line on top and toss as you eat to mix in all the flavours!

 See macros for Taco Salad Recipe Below!

Macros are based on the numeric value beside the item, but choose your own serving and ingredients based on your goals

Salad Ingredients

Romaine lettuce (3 cups)

Tomatoes (5 cherry tomatoes) 

Cucumber (1 cup) 

Sweet Peppers and/or Green Pepper (3 mini) 

Grilled Corn (0.67 cup) 

Black beans (0.25 cups)

Cheddar cheese, shredded (1 oz) 

Green onion (.25 cup) 

Jalapeños, chopped (15 grams) 

Radishes (1 cup)

Jicama (1 cup ) 


Salad before protein - 424 calories | 57g carbs | 12 grams fat | 19 grams protein 



Sour cream: 1 tbsp

24 calories | 0.6 carbs | 2.9g fat | 0.3g protein 


Guacamole: 2oz 

100 calories | 2g carbs | 9g fat  | 1g protein 


Refried Black Beans: 1/4 cup 

58 calories | 6.8g carbs | 1.3g fat | 3.2g protein 


Salsa: 1/4 cup 

20 calories | 2g carbs | 0g fat  | 2g protein 


Eating doesn’t have to be boring. You just have to get creative! We love being able to provide you with new options to spice up your plate. 
Looking for more great healthy alternative recipes?
Stay tuned to our Instagram page! We post up weekly recipes!

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