Salad Guide

Making A Well
Balanced Salad

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A quick and healthy meal option is a salad. You won’t need much cooking expertise to throw a delicious salad together. Plus, if you’re short on time, many salad greens come pre-washed, chopped, and ready to go at the grocery store.

Here’s a quick and easy way to build a salad bowl for yourself:

Step 1:

Select your salad greens.

You can choose a single leafy green as a base, but mixing your greens can give your salad a boost in flavor, texture, and nutrients. Mix and match your own, or buy pre-mixed salad greens at the store. Some typical salad greens include:

  • Kale

  • Spinach

  • Romaine Lettuce

  • Arugula

Step 2:

Select a carbohydrate source.

Adding a source of carbohydrates helps to keep you satisfied and provide longer-lasting energy levels. Some carbohydrate options are:

  • Grains (Quinoa, Brown Rice, Barley, Farro, etc.)

  • Root Vegetables (Potatoes, Sweet Potatoes, Butternut Squash, Beets, etc.)

  • Fresh Fruits (Apples, Berries, Mandarin Oranges, Mango, etc.)

Step 3:

Add a protein source.

  • Beans (Black Beans, Chickpeas, Edamame, etc.)

  • Plant-based Protein Options (Tofu, Mushrooms, Tempeh, Seitan, Quinoa, etc.)

  • Seafood (Shrimp, Tuna, Crab Meat. etc.)

  • Meat (Chicken, Steak, Pork, etc.)

Step 4:

Add toppings for texture and taste.

Mixing your bowl with a variety of textures, flavors, and colors is a great way to make a salad a satisfying and delicious meal option.

  • For color – Add in colorful produce like red tomatoes, orange carrots, red & yellow peppers, and purple cabbage or beets.

  • For crunch - Include nuts (almonds, walnuts, etc.), crisp fruits like apples and pears, and homemade croutons.

  • For a burst of flavor - Try dried fruit, fresh fruits, and cheeses, and vary the combinations.

Step 5:

Dress your salad.

Bottled, store-bought dressings may be convenient, but they tend to be packed with preservatives, sugar, and oil, thereby derailing even the healthiest salads. Instead, opt to make your dressings at home, which is not only easy to do but also fun.

Learn how to make a healthy, homemade dressing

Even though you’re eating a salad, it can be easy to break your calorie budget with your toppings and flavor boosters. Check your plan to see the serving size you’ll need for your calorie goal.

Still need some help and guidance on making a delicious salad? Here are some helpful resources:

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