High Protein Diet Menu:
“The Anti Wussy Salad”

There is an epidemic that has overcome America and is slowly spreading to other nations. 

Diabetes? Nope, but that is certainly in the top 3.

Cancer? Good guess, but that’s not it either.

The Epidemic is:
The Pussification of America

That’s a bold statement but you heard me (read me) right. America is turning into a bunch of pussies and sissies. Too many people have the “skinny fat” syndrome of sunken chest, pot belly and no upper back muscle to speak of which lends nicely to the rounded shoulder wussy look.


So why did I chose the name “Wussy”?

Well, if I called it the “Anti Pussy Salad” it would send the completely wrong message and if I called it the “Anti Sissy Salad”, it could be abbreviated as the ASS.

Again, not the message I was going for, although it would be funny to prescribe a dose of post workout “A.S.S.”!



This Anti-Wussy Salad Will Meet You Half Way:
Deliver Ultimate Nutrition
After You Kick Your Own Ass

This recipe has become a staple of my weekly meal plan regardless of my goals of building lean muscle or rapid fat loss.I have researched the ultimate combination of ingredients to deliver a massive nutrition power punch that tastes great AND has a long list of health and recovery benefits, including optimal hormone levels ( such as Testosterone ).





Why is this Anti Wussy, high protein salad….

That’s a great question and the reality is that it can’t be the ultimate salad to everyone under all situations. The truth is that most individuals are interested in either fat loss or a body transformation which involves lean muscle gains and fat loss.

Under both of these situations, it is critical to focus on total nutrition, not just the macro-nutrients (carbs, fat and protein).

With the Ultimate high protein salad, I set out to select and combine ingredients to give a diverse and effective nutrient profile that I could also enjoy eating on a regular basis.

After all, who want to eat a healthy meal day in and day out
that tastes like rotten cardboard?!

Many popular nutrition strategies and programs advocate eating meals that contain either protein and fat or protein and carbs. Dr. John Berardi of Precision Nutrition has been advocating this simple eating strategy for the past decade and I fully recommend, practice and embrace it (except on cheat days! ).

This high protein salad is classified as a
protein + fat meal

Let’s dive in and look at the ingredients to make this muscle contracting confection!

  • 2 -3 Cups of Organic Baby Spinach
    and Spring Mix (not 100% spinach)
  • 1 Tbsp of Udo’s choice EFA oil blend
  • 1/3 – 1/2 medium avocado, chopped up
  • 1/4 Cup blackberries and/or blueberries
  • 2 Tbsp raw sesame seeds
    (make sure to read why below!)
  • 2 – 3 Tbsp diced red pepper
  • 2 – 3 Tbsp high quality balsamic vinegar
  • 4 – 8 oz fish, chicken and/or steak
    (ideally grass fed beef)



The avocado, red pepper, berries and balsamic vinegar combine to create a fantastic and unique taste that will pleasantly surprise you (or make you vomit….).

There is a method to my madness in the selection of each ingredient. Let’s run through the list and understand the benefits of each one.

Organic Baby Spinach and Spring Mix:

I prefer a mixed green variety as baby spinach is high in naturally occurring oxalates which prevent calcium absorption. The spring mix I commonly use has a combination of spinach, tango, lolla rosa, red and green romaine, red and green oak, red and green chard, mizuna, radicchio, frisee, beet greens, arugula, tat-soi, red mustard, kale and collards. Whoa!!


What is the baby spinach and
spring mix rich in?

  • Vitamin A (80%)
  • Vitamin C (30%)
  • Iron (20%)
  • Calcium (6%)
  • Fiber (4g)


By using the spring mix instead of 100% baby leaf spinach, we are leaving a good dose of Magnesium and Folate on the table.

Fear not, the we will make up for it in the other ingredients, plus the reduction of oxalate will allow the body to absorb more calcium from the sesame seeds. Say what? Yep, sesame seeds are a great source of calcium, among other things, but we’ll get to that!


 Udo’s Choice Essential Fatty Acid Blend

Essential fatty acids are critical nutrients that you must consume through food and supplements since your body is not able to manufacture them. Udo’s blend provides essential omega 3, 6 and 9 fatty acids which have a seemingly endless list of benefits including brain function, heart health, optimal hormone levels, stamina, skin health and more.

I also strongly recommend additional supplementation with a high quality fish oil with other meals as part of your complete nutrition plan.


Avocado’s are delicious and another excellent source of healthy fat. The primary fat in an avocado is mono-unsaturated fat (omega 9) and the same primary fat that is in olive oil. Mono-unsaturated fats are an excellent source of fuel for your body.


What is an Avocado rich in?
(1/2 avocado)

  • High in potassium
    (same as whole banana!)
  • Fiber (5g)
  • Mono Unsaturated Fat (11g)

In addition, avocados seem to inhibit the inflammatory compound interleukin-6 when eaten with lean meat. Cha ching!!


Sesame Seeds

Why sesame seeds? Ok, this is awesome.

Not only are sesame seeds an excellent source of calcium, they are also full of lignans which are known to bind excess estrogen.

Like all hormones, proper estrogen levels are very important for men and women but since this salad is the “anit-wussy” salad, we want to reduce estrogen levels.

Note, that if you are a female (and who says women should be wussies?!), check out this link to learn how you may want to cycle the types of seeds you use depending on the point of your menstrual cycle. Ok guys, I just felt my testosterone levels drop by typing that last sentence I will try to minimize estrogenic words.