I used to think I needed to be a vegan to love and appreciate salads. 10 years ago I was so rigid and stubborn in “if it fits my macros” then I didn’t need to waste my time with a silly salad that doesn’t even fill me up. Boy, have I changed..
Salads are the most underrated and satiating meal when you make them enjoyable with the right textures, flavors, and macro nutrient balance. In fact, I advocate for a “Giant Salad” everyday for lunch because it’s easy to prep, take to lunch, and you can get the Recommended Dietary Allowance (RDA) of vegetables (2-3 Cups per day), in just one meal! It should go without saying that a fresh salad is packed with several beneficial nutrients like healthy fats, fiber, minerals, and vitamins that promote a healthy immune system, better energy, and better overall self-efficacy. After all, you should be proud of yourself that you’re doing what most people won’t because they’re “too (insert excuse) to eat healthy”.
Enough talk, here’s my top 3!
Salad #1 The Jennifer Aniston Salad
Revised for better macros
I edited a few things from the original recipe that were too carbohydrate heavy and added in protein for a complete meal with my favorite low calorie crunchies.
Macros:
Cals: 589 kcal
Protein: 53g
Carbs: 53g
Fats: 17g
Ingredients:
2-3 Cups Fresh Spinach Leaves
4.5 oz Grilled Boneless, Skinless Chicken Breast (weighed cooked)
¾ C Quinoa, Cooked (measure cooked)
14g Pistachios (about ⅛ C)
½ C Chopped cucumber
¼ C Diced Red Onion
1 TBS Crispy Jalapenos (Fresh Gourmet brand, found in the dressing aisle)
2 TBS Olive Oil Balsamic Vinaigrette (Bolthouse Farms brand, I like because is only 30 cals)
Optional: 2 Pinches Muddled fresh mint leaves (I know it’s boujee but it adds the best touch)
Adding a complex or “starchy” carbohydrate like the quinoa helps increase the carbohydrate content to something more satiating but is still balanced for an overall meal. Of course, adding the protein into the juices and seasonings of the salad really ties it together so you can hit your protein goal without feeling like you’re eating a bland piece of meat.
Salad #2 The Juicy Fruit Kale Salad
You will become addicted to this tasty homemade dressing!
Macros:
Cals: 309 kcal
Protein: 10g
Carbs: 61g
Fats: 17g
Ingredients:
3-4 Cups Kale, Chopped (massage raw kale with your hands to help make it softer & more palatable)
¼ C Mandarin Oranges, canned & drained
½ C Pomegranate Seeds
For the dressing:
1 TBS Raw Honey, Local
3 TBS Lemon Juice, Fresh Squeezed
1 tsp Olive Oil
1 pinch Fresh Ground Pepper
Whisk the dressing separately and pour over the salad!
This salad is satisfyingly sweet and bursting with flavor and vitamin C. I look forward to it as a snack when lunch approaches! This will truly make you love salads again.
Salad #3 Broccoli Chicken Salad w/Tangy Homemade Dressing
An unconventional salad that surprisingly makes sense.
Macros:
Cals: 380kcal
Protein: 41g
Carbs: 23g
Fat: 16g
Ingredients:
2 Cups Broccoli, Chopped & Steamed
4 oz Shredded Chicken (I like to buy it already shredded)
For the sauce:
2 TBS Greek Yogurt, plain
1 TBS Dijon Mustard (or honey mustard if you like that)
1 TBS Aioli (I like the kraft brand..it only has 80 cals)
1/2 TBS Raw Honey, Local
1 pinch Fresh Ground Pepper
Whisk the dressing separately and pour over the salad, and mix well
The Broccoli Chicken Salad is a nice shift from traditional leaf based salad to a cruciferous vegetable that could help fill any gaps in your vitamin & mineral profile. The sauce ties it together nicely with its balance in creamy texture and a tangy hint of flavor.