“Not Salad Again” – Boring Chicken Salad for Weight Loss


Chicken salad has always treated me well. During the ups and downs in my life, chicken salad has always been there for me.

(Here’s links to part 1, part 2, and part 3).

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When life is stressful…

Chicken salad remains calm.

When things are going well…

Chicken salad celebrates with me.

At times I feel like it is chicken salad and me against the world!

“Suddenly the wheels are in motion…and I, I’m ready to sail any ocean. Suddenly I don’t need the answers…cause I, I’m ready to take all my chances with yoooou.”
– Olivia Newton John & Dude With Bad 70’s Hair

Note: I always thought that the guy singing in this song was Andy Gibb, not some random guy with the butt-cut hairstyle! Okay, I looked him up and he’s sold a ton of records…I still like Andy Gibb better.

Back to chicken salad.

There are two main ways I make this. The lazy way and the more accurate way that requires cooking the chicken.

Here’s my lazy recipe (makes 3 salads):

Chicken Salad Recipe for Fat Loss
I pick up 3 bags of salad and 1 roasted chicken.

I’ll let the chicken cool off a bit when I get home and then I pick all the chicken off the bone and put into a tupperware container.

For dressing I use 1 Tbsp ranch dressing and a bunch of rice vinegar.

I’ll drink 2 protein shakes during the day and 1 salad for dinner.

…or skip the protein shakes and have yogurt and a few pieces of fruit throughout the day.

The problem with my lazy recipe?

It really hard to track calories, protein and all that when a roasted chicken is involved.

I lose weight and maintain muscle when I eat a large salad with 1/3 of a roasted chicken… but that doesn’t mean it’s ideal for you.

To get be able to track better, you need to cook chicken breasts.

A little more love is involved…

“Will a little more love bring a happy ending? Will a little more love make it right? Will a little more love make it right?”
– Australian Goddess Olivia Newton John

So here’s a chicken salad recipe for those who like to track their macros better.

I also do think the chicken breast version is better if you are following a low-fat diet plan (how I currently eat).

Typically a 2-pack of boneless skinless chicken breasts is around a pound (each chicken breast is roughly 8 ounces).

I think of 1 chicken breast as 50 grams of protein, 240 calories, and 4 grams of fat.

Every site or online tool is going to give you different macros.

Obsessive-Compulsive Chicken Salad Recipe

  • 1 broiled boneless skinless chicken breast
  • 1 bag of salad
  • 1 Tbspn naughty dressing (I like ranch)
  • Rice vinegar
  • Pepper

According to My Fitness Pal…

This salad provides 410 calories, 23 grams of carbs, and 55 grams of protein per serving.

This obviously wouldn’t be your only food for the day.

Add in small meals and snacks to hit the macros you are after.

If you want to drop weight quickly…2 protein shakes during the day and 1 chicken salad at night works really well.

Some even call it fat loss magic.

So this is my final recipe in the “bland food for fat loss” series.

I’m hopelessly devoted to helping you, but these bland recipes are probably enough for now.

*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.

Life is too short to eat bland food all the time, but bland meals used strategically can help you hit your fat loss goals.


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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