How to Build Healthy and Satisfying Salads

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Salads are one of those meals that have gotten a bad reputation as being a “diet” food – aka food that is low calorie, doesn’t taste great, and isn’t very filling. I am here to stop that way of thinking!

I love salads because they’re generally easy to make, they allow me to get creative with all sorts of fun flavors, and they have the ability to be super nutritious and satisfying when done right. 

Below is my formula for making nutritious + satisfying salads!


Step one: Choose a Base

Arugula

Romaine

Kale

Spinach

Spring mix

Shredded brussels

Butter lettuce

Shredded cabbage


Step two: Choose your veggies (2-4)

Cucumber

Tomato

Onion

Bell pepper

Broccoli

Carrots

Artichokes

Beets

Radish

Roasted cauliflower


Step three: Choose a carbohydrate

Roasted sweet potato

Roasted butternut squash

Brown rice

Quinoa

Chickpeas or lentils


Step four: Choose a protein

Boiled eggs

Chicken or turkey

Lean beef

Salmon

Shrimp

Jalapeno cilantro turkey meatballs

Tempeh or tofu


Step five: Add a fat

Sliced avocado

Cashews

Walnuts

Sunflower or pumpkin seeds

Olives

Crumbled goat cheese

Crumbled feta

Step 6: Dress it up!


Olive oil + balsamic vinegar

Pesto

Tahini + lemon + honey

Jalapeno Cilantro Lime dressing

Spicy Peanut Sauce

Mustard Balsamic Dressing


Optional Flavor Boosters

Fresh herbs like cilantro, basil, parsley, mint, dill

Fruit like citrus slices, apple, pears, peaches, berries, pomegranate seeds


What are some of your favorite salad toppings? Let me know in the comments below!

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