Build a Better Salad
Lunch is something that I like to be able to throw together quickly. I want it to be filling and I want it to be flavorful. Salads often get a bad reputation, as most people stick to the simple iceberg or romaine lettuce, tomatoes, carrots (maybe) and ranch.
Salads are so much more! For me, they're more of a "garbage disposal" for various foods that I have in my fridge.
In order for my salads to be satisfying, I always have a protein, healthy fat, veggies (not just lettuce) and a complex carbohydrate. The carb i will either add to my salad (example: beans, quinoa, brown rice) or I'll have a sweet potato on the side.
View my recent lunches at the bottom for combination inspiration!
Use this template to help you build the perfect, satisfying, nutrient-dense salad!
SALAD BASE (mix and match)
- mixed greens
- arugula
- kale/baby kale
- power blend
- shredded collard greens
- romaine
- cabbage
PROTEIN (3 to 6 ounces) V= vegetarian protein source
- chicken (roasted, ground, deli sliced)
- beef (steak, ground, roast beef)
- turkey (roasted, ground, deli sliced)
- shrimp
- salmon
- scallops
- tofu
- eggs (2)- V
- edamame- V
- cottage cheese-V (don't discount this on a salad--it's filling AND taste's good)
Here are some of my recent lunches to give you inspiration.
- beans- V
HEALTHY FAT (1/2 to 1 ounce)
- avocado (my FAVORITE)
- cheese (goat, feta, cheddar, etc)
- nuts/seeds (sunflower seeds, walnuts, pine nuts, almonds, pepitas, hemp hearts, etc)
- oil (olive, avocado, walnut, flax, hemp, etc)
VEGGIES (go crazy)
- Standards: lettuce, tomato, cucumber, carrots
- Green veggies: broccoli, asparagus, cilantro, parsley, roasted zucchini, green pepper
- Purples and red veggies: beets, purple cauliflower, roasted eggplant, radishes
- White veggies: cauliflower, mushrooms, roasted turnips or rutabaga
COMPLEX CARB (1/2 cup)
- Rice (black, brown, wild, basmati, jasmine, red)
- Quinoa
- Beans
- potato (purple, red, sweet, regular---i like them all roasted)
- fruit! (strawberries, apples, figs, pears, blueberries, oranges)
FLAVOR ENHANCERS- I'm not much of a dressing person. I never have been. However, I definitely like to jazz up my salads with the following:
- Vinegar (Balsamic, Red Wine, Apple Cider, White Balsamic)
- Coconut Aminos
- Salsa (red or salsa verde)
- Nutritional Yeast (great source of protein and B-Vitamins in addition to adding flavor)
- olives, capers, garlic
- fresh squeezed citrus (lemon, lime, orange)
Here are some of my recent salads. Each one is very different AND used leftovers of what I had at home. Salad's don't have to be boring!
Base: mixed greens + cabbage
Protein: ground turkey
Veggies: sauteed yellow squash
Healthy fat: avocado
Complex carb: brown rice tortilla (not pictured)
Flavor: coconut aminos + curry seasoning
Base: mixed greens
Protein: scallops
Veggies: golden beets (the flavor without the mess!)
Healthy fat: goat cheese + a little avocado oil
Complex carb: Okinawan purple sweet potato (not pictured)
Flavor: sea salt
Base: mixed greens + cabbage slaw
Protein: roasted turkey
Veggies: mushrooms
Healthy fat: avocado
Complex carb: brown rice tortilla (on the bottom)
Flavor: salsa verde + nutritional yeast
Base: mixed greens + kale
Protein: ground turkey meatballs (i crumbled them)
Veggies: beets
Healthy fat: olive oil
Complex carb: Okinawan purple sweet potato (isn't it lovely?!)
Flavor: balsamic vinegar + sea salt
