Updated: Dec 13, 2020
Learn the secret to building a filling salad!
EAT HEALTHY BUT FEEL FULL!!!
"Can we have the best of both worlds? Absolutely!"
Heres the secret: Make sure your salad has (1) protein, (2) carbs and (3) FAT! Yes, you heard right!
Protein gives us energy and helps us stay full. I’ve listed some below.
-shrimp, grilled chicken, salmon, light tuna (water packed), hard boiled egg,
beans (black beans, chickpeas, kidney beans), etc.
Carbs have a bad rap, but they do also give us energy. However, there is a difference between good carbs and bad carbs. Bad carbs include any sort of breads. If you absolutely can’t give up bread, choose Ezekiel bread (found at Trader Joes).
But there are plenty of good carbs to choose from. You can use good carbs as the base of your salad and to add flavor.
Base of your salad: Arugula, mixed greens/ spring mix, baby spinach, romaine
Veggies: peppers, red onion, cucumbers, tomatoes, scallions, radishes, celery, mushrooms, broccoli, cauliflower, artichoke hearts, green beans, etc.
3. Healthy Fats
Healthy fats include: avocado, almonds (in moderation), olives, sunflower or pumpkin sees.
You can think of your healthy fats as your dressing!
Dressings include olive oil, balsamic, red/white wine vinegar, lemon, lime, sea salt, pepper as well as herbs and spices such as oregano, parsley, garlic, thyme, rosemary, dill, mint, basil, etc.
Where Do I Begin?
1. Choose your base (good carbs)
2. Pile on the veggies (also good carbs)
3. Pick a protein or even two! (protein)
4. Add some extras (healthy fats)
5. Lightly Dress your salad (healthy fats)
Not Ready to Build Your Own Yet?
Below, I’ll link 3 salads to get your started. Notice, each have some protein, carbs and fat. Also notice, some of them have similar ingredients, which makes it easier to shop!
Depending on which size containers you choose, modify the amounts to what works for you. I use specific measurements when cooking the protein and assembling the dressings. However, I rarely measure the carbs. I just add what fits in my containers.