Wednesday, January 20, 2010

ETL's Chicken Salad Lunch

Chicken Salad is one of my favorite lunches. It's a high protein meal with plenty of flavor and nutrition. I like to use a can of Kirkland (Costco) chicken breast meat because I like the texture and taste of their preparation. It's a hearty lunch that really fills me up.

It's real easy to prepare, takes about 5 minutes...

In a medium size mixing bowl combine and mix the following:

1 can of Kirkland Chicken Breast (7oz of meat after draining off water)
1 stalk of Celery
1 teaspoon lemon juice
1/2 teaspoon garlic powder
1 tablespoon lite mayo
1 shot of Tabasco (or to taste)

Serve with 6 Triscuits and a banana

Here are the numbers:

Calories: 494
Fat: 14g
Carbs: 47g
Protein: 50g
Sodium: 1097mg
Cholesterol: 163mg

If you want to boost the protein even more you can a chopped boiled egg white (no yolk). This would add 3.5 grams of protein and only 17 calories.

I usually have this at least once per week. I know it's simple but I find it satisfying and very tasty.




  1. I eat something very similar, but instead of a banana I cut an apple into chunks, and slice some red seedless grapes in half and add them to the chicken salad. I also add a dash of curry powder. :)

    Good meal!

  2. Looks really goods, I will have to try it, you can also substitute the mayo for yogurt. Have a great day!

  3. Light mayo. That is an intriguing idea. What brand to you use?

    You might want to check out what your basal energy expenditure/Basal Metabolic Rate (I call it the BEE) is. I am 6 feet and way 274lbs. My BEE is 2337. The professionals strongly recommend that your daily calories intake not drop below your BEE. They say that it the long run it can not only impede your progress but can have damaging effects on vital organs. Just a thought. I am going to blog on this topic next.

  4. Lite mayo is store brand at Shoprite. 50 cals per tablespoon.

    I'm trying to keep it at 2000 cals per day which is really a lot of food for me if I eat right. My BMR is 3258 right now. If I take in that many cals I won't lose weight because that is the number I burn each day.

  5. I loooooove chicken salad. How do you feel about tuna salad? Here's my recipe:

    1 can Starkist solid white tuna....120 cals
    1 hard boiled egg..................75 cals
    2 tbsp Kraft lite mayo.............90 cals
    little bit chopped onion & dill pickle..15 cals
    Total calories: 300...NOT BAD!!!!

  6. That looks delicious and I'm putting the ingredients into my shopping list now! I need some new lunch recipes to mix it up & chicken is a staple in this house.

  7. sounds good on the tuna sala Tammy. i'll give it a try but need to boost the cals so maybe two cans... pretty funny saying that :)

  8. Sounds pretty good, I will have to give it a try! Great calories but seems like a lot of salt, where is it coming from?

    FogDog Weight Loss

  9. sodium comes from the canned chicken.. i think a lot of it is drained off though so the actual number is probably a lot lower.


  10. I can't let this one go and you may want to consult Kathy the nutritionist over at MND. If I understand it correctly your BMR is the minimum number of calories that your body needs to survive. As you lose weight your BMR will go down. As mentioned before the professionals say extended periods of time below this level puts your body into starvation mode and can be detrimental. If I am wrong, I need to know. I am writing a blog entry as we speak about this.

  11. I found the reference the dietitian made about BMR over at MND. The web address is:

  12. i will check it out thanks you. I just can't see how I can eat 3258 per day and lose weight. trying to eat 2000 cals per day is challenge when you eat good foods. but i want to make sure i'm doing the right thing here.