Make Better Healthy Salads | 4 Simple Principles To Level Up Your Salad

When you think of salads in the dieting industry what do you think of?

Lettuce, tomato, cucumbers… maybe even some thinly cut carrots? Then, drenched in dressing.

Not only do these salads have very little volume to them (meaning, you’ll be hungry in about 30 minutes), but you’re sacrificing so many important components to a balanced meal to try to be “healthy”.

Don’t you ever wonder why you need to drench your greens in dressing for it to feel appetizing?

As a side salad, it may get the pass - but if it’s the main meal, I’m sorry to break it to you but your salad sucks. I’m sorry if you feel attacked right now - but I’m here to help you level up your salad game for good!

Four Basic Principles For A Better Salad

Building a healthy salad that is packed with nutrients and volume does not have to be complicated or super fancy. All you have to do is follow these 4 Simple Steps:

1. Pick Your Base Greens

2. Add Protein + Complex Carb

3. Build A Rainbow Of Veg

4. Make A Simple Vinaigrette

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Pick Your Base Greens

What greens will you use as your base layer? While most people use lettuce, there are an array of other greens that also make for fun and delicious salad bases, like spinach, kale, arugula, shredded brussels sprouts, mustard greens, zoodles (zucchini noodles), and the list goes on.

If you’re not sure where to start, you can always pick up a pre-packaged salad base from your local grocery store to experiment with flavors you like before making your own.

Add Protein + Complex Carbs

When making a balanced salad, it’s important to consider adding a source of protein and a source of complex carbs. Protein helps aid with muscle recovery (to support those hardcore workouts in the gym) and Complex Carbs help give your body a quick source of ATP (your body’s energy currency).

Examples of Protein:

• Grilled Chicken

• Beef Strips

• Boiled Eggs

• Fish (Salmon or Tuna)

• Shrimp (or other shell fish)

• Tofu

• Tempeh

• Edamame

• Chickpeas

• Black Beans or Kidney Beans

Examples Of Complex Carbs:

• Sweet Potato

• Chickpeas

• Black Beans and/or Kidney Beans

• Quinoa

• Brown Rice and/or Wild Rice

• Potato Wedges

• Roasted Squash

• Peas or Corn

• Whole Wheat Pasta

• Whole Wheat Croutons

Build A Rainbow Of Veggies

I’m sorry to be the bearer of bad news but the saying “eat your greens” is a very limiting mantra.

To get a variety of vitamins and minerals through your diet, it’s important to eat a variety of colorful fruits and vegetables.

That being said, on top of your greens, also eat your reds, purples, oranges/yellows, and whites.

[Source: Precision Nutrition]

Make A Simple Vinaigrette

Even though your dressing used to be the star of the show in your old salads, they really should be used to compliment and bring together all of your ingredients, instead of stealing the spotlight.

I always love recommending vinaigrette dressings to clients because they are simple to make and help them get some additional healthy fats into their diet without all of the additives from store-bought dressings. Here’s my simple equation to making salad dressings:

Healthy Fat + Acid + Seasonings

Two of my favorite recipes are Apple Cider Vinaigrette and Classic Balsamic Vinaigrette.

Apple Cider Vinaigrette

• 1 tbsp Extra Virgin Olive Oil (Healthy Fat)

• 1 tbsp Apple Cider Vinegar (Acid)

• 1 Crushed Clove of Garlic (Seasoning)

Classic Balsamic Vinaigrette

• 1 tbsp Extra Virgin Olive Oil (Healthy Fat)

• 1 tbsp Balsamic Vinegar (Acid)

• Sprinkle of Ground Pepper (Seasoning)

*Let dressing marinade in fridge for at least 30 minutes to bring out flavors.

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