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
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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
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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
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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
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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
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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
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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
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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
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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 |
