Westchester Village, New York
1051 Morris Park Ave
Bronx, NY 10461
(718) 822-6758

5 Salad Toppings to Help You Build Lean Muscle January 30, 2019

Westchester Village, Bronx
5 Salad Toppings to Help You Build Lean Muscle, Bronx, New York

If you’re focused on building lean muscle, you probably scrutinize restaurant menus closely. Italian food establishments offer diners a wide range of healthy, strengthening options, including hearty salads enriched with protein, which the body breaks down into muscle-building amino acids. Before you head out for your next meal, keep these topping suggestions in mind to build the most effective plate of greens for your diet.

The Best Salad Toppings to Eat for Muscle Growth

1. Cheese

A little bit of cheese is an excellent addition to nearly any type of Italian food, but especially a salad designed to aid in your quest to build lean muscle. According to the United States Department of Agriculture (USDA), parmesan offers approximately 38 grams of protein per 100-gram serving. Romano cheese has about 32 grams for the same serving. You only need a sprinkle to amplify your salad’s flavor!

2. Legumes

Bronx, NY Italian foodNot only do beans make salads more filling, but they also enrich your meal with a nourishing combination of protein, fiber, minerals, and vitamins. Excellent options include garbanzo beans, with 9 grams in a 3.5-ounce serving, and cannellini beans, with approximately 5 grams for the same serving. Black beans have about 6 grams per serving. Balance them with vegetables to create a satisfying meal.

3. Eggs

A single large egg contains 6 grams of protein. They’re also loaded with nourishing vitamins, including energy-boosting B12. Adding to their muscle-building prowess is the addition of 8 essential amino acids, which assist your body in muscle recovery. The beauty of the egg is that it’s essentially the “perfect” food if your goal is to achieve lean muscle mass; it supports what your body needs and provides it for a very low-calorie payoff.

4. Almonds

Amid the wonderfully gooey cheeses and rich, delicious sauces that dominate Italian foods, you’ll find that a few crunchy almonds complement those flavors beautifully. The nut contains vitamin E, which prevents post-workout damage from free radicals. Those develop naturally when you exercise and can slow the muscle recovery press. A 1-ounce serving of 23 almonds offers 6 grams of protein.

5. Chicken

You can easily add significant protein to your salad by tossing a few grilled chicken strips into the mix — a 4-ounce serving packs at least 35 grams. Since Italian food restaurants offer so many different salad bases, you can dress up any of them with your meat of choice and enjoy something fresh and unique each time.


Delicious salads that contribute to your healthy diet are the norm at Emilio’s of Morris Park! The team at the leading Italian food establishment in the Bronx understands exactly what New Yorkers expect of a meal—and that’s why they ensure fresh, satisfying ingredients every time. Complement your fresh greens with a piping hot pizza or a plate of pasta. Visit the restaurant online to view their extensive menu, or call (718) 822-6758 to place an order today. You can also download their free app for quick, effortless ordering—just text 33733.

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