I have a thing for gigantic green salads. Especially for lunch. To me, it’s the perfect mid-day meal because itĀ fills me up and gives me energy–but doesn’t make me sleepy like some lunches do (I’m looking at you, bread and pasta).Ā The key to a healthy and satisfyingĀ main dish green salad is a mix of ingredients that are nourishing and offerĀ staying power–plus great flavor, texture, and color too. Another key: Prepping these ingredients at the beginning of the week so you’re all ready to go!
Here’s the formula I use for building my salads:
Greens:Ā
AnyĀ favorite salad greens will do, likeĀ mixed greens, kale, romaine, or baby spinach. GotĀ some cabbage or Brussels sprouts in your veggie drawer? Thinly slice them and mix intoĀ your greens.
Protein Source:
This is a key. Without protein, your salad won’t hold you for very long. TryĀ foods like leftover roasted chicken, a chopped hard-boiled egg, orĀ cooked lentils or beans.
Filling Grain:
I am hooked on using quinoa and farro in myĀ salads right now. If you don’t want to use grains, roasted butternut squash or sweet potatoĀ also add filling, fiber-rich carbs.
Veggies:Ā
Use whatever you have on hand, whether it’s fresh chopped veggies or leftovers from the night before.
Fruit:
I love the sweetness and color that fruit adds to salads. (Avocados are fruits too!)
Nuts and Seeds:
These provide greatĀ crunch, plus extra protein, fiber and healthy fats.
(I also usually add some soft cheese like goat or feta if I’ve got some because I will use any excuse I have to consume soft cheese. But it’s definitely not necessary!)
Using this formula, you can make all kinds of great combos:
Need ideas for dressings? Make a batch of one of these to keep in your fridge:
- 4 Homemade Vinaigrette Dressings: Easy Lemon Vinaigrette, Creamy Apple Vinaigrette, Everyone Loves This Vinaigrette, and Shallot Vinaigrette
- Lightened-Up Homemade Caesar
 |  |
What are YOUR favorite salad combos?
[Tweet “Use This Formula To Build A Healthy Salad:”]
Great ideas! I love the idea of prepping salads for a week, but how do I keep the lettuce/mixed greens fresh? Can I wash on Sunday & expect that they’ll still be okay to use on Friday? What’s the best way to store lettuce/mixed greens from a farmer’s market or garden? We’d love to eat more salads, but I just don’t have time to wash/prep every day. Thank you!
Hi Amy–I wash and chop my lettuce, then put it in a gallon-size ziplock bag along with a dry paper towel to absorb excess moisture. It lasts many days that way.
I love your visualisations of food/recipes/tips, they are very helpful – so thank you! I especially loved the pictures of how many fruits/veggies kids must eat every day. There are so many guidelines available but it’s sometimes hard to translate them into actual meals. I still can’t get my 16-month-old to eat the recommended amounts of vegetables every day, but most days are pretty good I think š
Thanks Ria!
Great post! Where can I find the recipes for the pictured salads as well?
Hi Susan–the salads pictured are just using the formula with different ingredients. For instance, the one in the center is just greens, roasted butternut squash, walnuts, and dried cranberries. The one on the bottom left is greens, tuna, apples, blue cheese, and sunflower seeds.
bravo Sally! I know many people who want to glam up their salads beyond just greens, carrots, cukes, and tomatoes. This is a great article to help them see it doesn’t have to be complicated if you just stock up on some simple items. We can all discover the salad we love! (Butternut and cranberries!! I will be trying that!)
Thanks Courtney! š