Build a Better Salad

Salads make a delicious and nutritious summer meal. Keep your favorite ingredients on hand and then combine to boost protein and nutrients. Monitor fat and calories so your salad is light and nutritious.

Start with a small bed of dark leafy greens.  Top with lean protein like chicken breast, shrimp, tuna, or trimmed steak.  Jazz it up with crunchy vegetables full of nutrients, taste and fiber. Top with a smidge of your favorite yummy, yet calorie-dense, ingredient. Finally, carefully top off your creation with dressing – dip your fork first in the dressing and then the salad to flavor with a lesser amount. Get creative and explore new flavors with each salad.

 

Start with Greens Add Protein Add Crunch Tasty Extras Lightly  Dress
Spinach, ½ cup: 4 cal, 1400 IU vit A Chicken breast, skinless, 3 oz: 20 g protein, 100 cal Peppers (red, green, yellow, or orange), 2 T: 6 cal

 

Cheddar, shredded, 2 Tbsp: 55 cal Ranch, 4 T: 272 cal
Romaine, ½ cup: 4 cal, 2050 IU vit A Turkey breast, skinless, 3 oz: 26 g protein, 115 cal Cucumbers, 2 T: 2 cal

 

Parmesan, grated, 2 Tbsp: 45 cal Light Ranch, 4 T: 60 cal
Kale, ½ cup: 17 cal, 5015 IU vit A Salmon, grilled, 3 oz: 19 g protein, 175 cal Shredded carrots, 2T: 7 cal

 

Feta, crumbled, 2 Tbsp: 50 cal  
Mixed spring greens, ½ cup: 5 cal, 1125 IU vit A Whole egg, 2: 13 g protein, 160 cal Onions, 2 T: 8 cal

 

Walnuts, chopped, 1 Tbsp: 50 cal Italian, 4 T: 160 cal
Baby arugula, ½ cup: 5 cal, 500 IU vit A Egg whites, 4: 14 g protein, 65 cal Mushrooms, 2 T: 2 cal

 

Almonds, sliced, 2 Tbsp: 65 cal Light Italian, 4 T: 112 cal
Iceberg, ½ cup: 5 cal, 175 IU vit A Chunk light tuna, water-packed, 3 oz: 22 g protein, 100 cal Radish, 2 T: 3 cal

 

Sunflower seeds, 1 Tbsp: 45 cal Bleu Cheese, 4 T: 266 cal
Beet greens, ½ cup: 4 cal, 1200 IU vit A Sirloin steak, broiled, lean only, 3 oz: 26 g protein, 160 cal Broccoli, 2 T: 4 cal

 

Pumpkin seeds, 1 Tbsp: 45 cal Light Bleu Cheese, 4 T: 134 cal
Cabbage, ½ cup: 11 cal, 16.2 mg vit C Tofu, ½ cup cubes: 20 g protein, 180 cal Cauliflower, 2 T: 3 cal

 

Avocado, 1 oz: 45 cal Caesar, 4 T: 304 cal
Escarole, ½ cup: 5 cal, 550 vit A Chickpeas, 1/2 cup: 7 g protein, 133 cal (and 6 g fiber) Snap peas, 2 T: 5 cal Olives, canned in water, 10 small: 40 cal Light Caesar, 4 T: 62 calories

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