We've all been there—staring down at a sad desk lunch of limp salad greens, knowing you won’t really be satisfied. But salads don’t have to be bland or leave you hungry an hour later. With the right formula and a dash of your own creativity, you can transform your salads into delicious, nourishing, and filling meals.
Your Guide to Building Nourishing Salads
Salads have always been the healthy eater’s staple meal. They are naturally nutritious and can be low in calories, making them a go-to option for anyone trying to lose weight or maintain their current weight. When built right, salads can be packed with nutrients, fiber, protein, and healthy fats—all of which keep you fuller longer.
Here’s our cheat sheet for designing the perfect salad:
- Generous base of salad greens, such as spinach, kale, lettuce, arugula, or Swiss chard. The darker the green, the more nutrients it has.
- Non-starchy vegetables, such as cucumber, tomatoes, bell peppers, and carrots. The more colorful, the better!
- Lean proteins, such as chicken breast, tofu, or hard-boiled eggs
- Healthy fats, such as avocado, feta cheese, or nuts/seeds.
- Salad dressing, and skip the sugar-packed bottled ones if you can. Instead, make your own with simple ingredients like olive oil, vinegar, lemon juice, and herbs.
- Whole grains, such as quinoa, sweet potatoes, or even a small piece of whole-grain bread on the side. It may seem counterintuitive, but these complex carbohydrates can help keep you feeling fuller for longer.
Finally, if you’re looking for a sweet twist, consider adding water-dense fruits, such as watermelon, berries, and apples, or a fruit-based dressing, such as a raspberry or citrus vinaigrette. Keep reading for salad recipes with fruits (and more)!
Follow the Formula: 5 Salad Recipes to Try
Need some salad inspiration? Try one of these salad ingredient combinations that transform a bowl of greens into a nourishing meal:
- Plant-Based Power Bowl
- Green: Kale
- Vegetable: Roasted red peppers
- Protein: Roasted tofu
- Fat: Pumpkin seeds
- Plant-Based Power Bowl
- Dressing: Tahini dressing—mix tahini (sesame paste), lemon juice, garlic, and salt
- Complex Carb: Sweet potatoes
- Pears and Pomegranates Autumn-Inspired Salad
- Green: Mixed greens
- Fruit: Sliced pears, pomegranate seeds
- Protein: Toasted walnuts or almonds
- Fat: Goat cheese or blue cheese
- Dressing: Honey Dijon dressing—mix olive oil, Dijon mustard, honey, and apple cider vinegar)
- Complex Carb: Whole-grain bread (on the side)
- Blueberry Quinoa Bowl
- Green: Baby spinach
- Fruit: Blueberries
- Protein: Sliced almonds
- Fat: Goat cheese or feta
- Dressing: Lemon vinaigrette
- Complex Carb: Cooked quinoa (cooled)
- Italian Hoagie Salad (inspired by the much-loved deli sandwich, but healthier)
- Green: Romaine and iceberg lettuces
- Vegetables: Cucumber, red onion, banana peppers, cherry tomatoes
- Protein: Chopped deli meats (turkey, ham, salami)
- Fat: Provolone cheese and black olives
- Dressing: Homemade Italian dressing—mix olive oil, red wine vinegar, Dijon mustard, dried oregano, garlic powder, salt, and pepper
- Complex Carb: Croutons or bread crumbs
- My Big (Healthy) Fat Greek Salad
- Green: Spinach
- Vegetables: Cucumbers, cherry tomatoes
- Protein: Chickpeas (try these roasted chickpeas)
- Fat: Feta cheese, Kalamata olives
- Dressing: Red wine vinaigrette
- Complex Carb: Quinoa
A Salad to Look Forward To
To avoid the “sad salad” fate, it’s time to elevate your salad beyond just greens. The goal is to create a balanced meal that satisfies your hunger. And the best part? No more disappointing lunches—only vibrant, delicious, and nourishing meals that you’ll actually look forward to eating!
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