how to turn a salad into a meal
I’m reclaiming the salad — it no longer belongs to diet culture.
Salads are great for lunch, dinner, and even breakfast (I love fried eggs with bread, labneh, and greens). But they have a bad rap. People often associate salad with being “too healthy” or “boring.” Which they can be. But it doesn’t have to be that way. You can make a better salad.
With just a handful of ingredients, you can turn a simple salad into a balanced, filling, and nourishing meal. Follow the formula below and you’ll be building salads that you thoroughly enjoy and even crave in no time.
The formula provides a quick breakdown and the images below it will give you a good understanding of what the recommendation actually looks like. You can also take a look at a handful of salad recipes on my blog.
How to Build a Balanced Salad?
Start with greens.
Your colorful, crunchy, nutrient-dense base! My favorites are little gem, arugula, and radicchio. They pair greatly with endive and fennel. You can also opt for spinach, kale, romaine, brussels sprouts, or cabbage. A blend is great too! Two cups is a great place to start.
Add starches / carbohydrates.
Try incorporating whole grains that are nutrient-dense and high in fiber. Some great options include farro, bulger, quinoa, brown rice, and buckwheat. Potatoes are great and so is fresh fruit. My favorite combo is farro and orange slices.
Add a protein.
You’ll undoubtedly get a decent amount of protein from whole grains, but you’ll also want to add a small amount of animal or plant-based protein to your plate! Some great options are beans, eggs, lentils, tuna, chicken, tofu, and shrimp. Combinations work as well.
Top it with healthy fats.
Your body needs fat — you can select healthy ones. Some great options include olives, nuts, seeds, and avocado. Fatty fish is also an excellent source of healthy fats. Additionally, you can make a quick and delicious homemade citrus vinaigrette with juice from 1/2 lemon, a drizzle of extra virgin olive oil, and a pinch or two of kosher salt.
Finish with flavor.
Fresh herbs are a great way to add variety, color, and flavor to your salads. Try mint, basil, parsley, cilantro, and chives. Microgreens are a delicious and nutritious option as well!
Putting it all Together
1 cup little gem + 1 cup arugula
¾ cup farro
3 oz rotisserie chicken
½ Tbsp sunflower seeds + ¼ avocado + homemade dressing with 1 tsp extra virgin olive oil, juice from ½ lemon, and a few pinches of kosher salt
Fresh herbs
Measurements are for a 1,600 calorie day with a 50 CHO | 20 PRO | 30 FAT breakdown.
Examples
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.