Super Salad Meal
A super salad meal is a great healthy diet habit for a healthy lunch or healthy dinner, and is a must if you want to eat your daily vegetable quota, keep your weight down, and increase your fiber.
You can easily practice the half plate rule by adding your protein source and carbohydrate source to your salad and voila, a perfect meal that takes very little time to prepare, especially if you buy your base and some of your extra veggies pre-chopped.
Salad Base + Extra Veggies + Carbohydrate + Protein Source + Dressing
|Salad Base (2cups-4cups)
||Extra Veggies (1-2 cups)
||Carbohydrate (1/2 cup)
||Protein Source 3/4 to 1 cup
||Dressing 2 T Fresh herbs
||Peas frozen are great
||Chopped roast beef
|Green Leaf Lettuce
||Chopped chicken or turkey
|Red Leaf Lettuce
||Tuna 1/2 cup or Salmon
||Olive oil and Lemon
|Mixed salad greens with arugula and Radicchio
||Red Bell Peppers
||Great Northern Beans
||Your choice lower calorie dressing/aim for low sugar
||1/4 cup chopped almonds
||TJ’s has cheap Garbanzo Beans
||1/4 cup chopped walnuts
||1/4 cup fat free feta cheese
||Green Bell Peppers
||Black eyed Peas
||Non fat cottage cheese (1/2 cup)
||1/4 cup seeds
||Chopped onions any types
||All brown rice types
||1/2 cup any type of beans
||Whole wheat couscous
||1/2 cup peas
||Chopped cooked potatoes
||Any leftover cooked grains
||1/2 cup four bean salad (Costco)
With this super salad meal chart, your salad recipe options are limitless. Get
creative! You can even skip the base layer and add extra chopped veggies
instead. In Mediterranean cultures, amazing salads play a much more
integral part of meals.
If you want to make a side salad, you can choose your base, extra veggies, and dressing and skip the carbohydrate and protein choices.
All salads are a great Lifestyle Solution
for weight control. Just be mindful not to use the extra crunchies like
croutons, bacon bits, and keep the portions correct, including your
dressing and you will be set!
Choose 5 combos that you could try rather than your boring usual go to salad and try them out!