Chicken, egg and green bean salad

This salad brings together two complete proteins — chicken and eggs — over a base of green beans and cherry tomatoes, for 35 g of protein and only 321 kcal per serving. It is the ideal cutting combination: maximum protein and big plate volume, at a very low calorie density that keeps hunger at bay.

The green beans and tomatoes provide the essentials: water, fibre and micronutrients for almost no calories. That is what lets you fill a big plate and feel full while staying in a deficit.

In a 'healthy' salad, the trap is almost always the dressing: one spoon of oil is already 90 to 100 kcal. Here the seasoning stays light (oil, balsamic vinegar, mustard) and measured, which keeps the dish at 321 kcal. For an even stricter version, replace part of the oil with vinegar, mustard and herbs.

To turn this salad into a fuller meal (balance or bulking), add carbs: a portion of quinoa, chickpeas or potatoes. You keep the protein density and raise the energy without changing the dish's character.

This salad lends itself well to a packed lunch. Boil the green beans then refresh them in cold water so they keep their colour and crunch. The hard-boiled eggs (9 minutes) and grilled chicken can be prepped ahead and keep for 2 to 3 days in the fridge.

Meal-prep tip: keep the dressing separate and add it only at eating time, otherwise the vegetables release water and go soft. That way your salad stays fresh and crunchy even when made the day before.

Bringing chicken and eggs together on one plate is not only about the amount of protein: it is also about quality. Both are complete proteins, with all the essential amino acids and a high leucine content — the amino acid that triggers muscle protein synthesis. Two sources rather than one also diversify the micronutrients.

Eggs additionally provide choline and vitamins (A, D, B12) concentrated in the yolk, while the chicken supplies a big dose of very lean protein. The result: a dish that protects muscle when cutting while covering needs the chicken alone would not. That is the whole point of combining sources rather than relying on a single one.

The first mistake is overcooking the chicken: dry in the pan, it turns stringy and loses its tenderness. Count 4 to 5 minutes per side over medium-high heat for a thin breast, and let it rest two minutes before slicing so it keeps its juices. The second trap is overcooked eggs, with a greenish yolk and a chalky texture — stick to exactly 9 minutes, not one more, then plunge them into cold water to stop the cooking dead.

Another common misstep is dressing the salad well before serving, which makes it weep water and drowns the beans' crunch. Pour it on at the last moment, in a thin stream, and toss just before eating. Finally, drain the green beans thoroughly after their ice bath: too wet, they dilute the dressing and leave the plate bland instead of sharp.