Salad 101

How to Make a Salad

That is filling, satisfying + calorie conscious

Having a salad for lunch or dinner is a great tool for ingesting lots of vitamins + nutrients, tons of fibre, and plenty of FEEL GOOD ingredients. But you can accidentally make a salad that leaves you unsatisfied and hungry soon after. A dinner salad lacking in protein or fat means you’ll probably be reaching for a snack soon after. On the opposite side, a salad with too much fat or dressing can be sabotaging your weight loss goals.

So if the goal is staying full and satisfied but also being calorie conscious, there might just be a magic formula to help you nail it every time!

Having a formula to follow takes the guessing work out of things and just makes life easier. We have enough to think about as it is!! This formula works great for any meal - not just salads. Rather than leafy greens, just make the base on your plate be veggies - like steamed broccoli, or fried brussels sprouts . . . it doesn’t matter!

Starting with 2 cups of veggies is pretty straight forward - eat what you love, eat what’s in the fridge. You do you. For protein, we all have different needs, goals and preferences. Your activity level, age, and gender all play apart, so again, you do what works for YOU.

FATS! Oh baby, do I love this category. Healthy fats like nuts, seeds, avocados and fish are good for our brains, our skin, and so much more. Fats really make me FEEL GOOD, and I love love love their taste and texture. But, if loosing or maintaining your current weight happens to be a personal goal, just be mindful that even healthy fats are also calorie dense. Perhaps sticking to 2-3 TBSP would be the perfect fit if you trying to loose weight.

Salad Dressing can really make or break a salad. Whether it is home made or store bought, aim for quality ingredients. If I topped my salad with more fats, I would typically choose a lighter, vinaigrette style dressing. If, on the other hand I just added only a few Tbsp of fats I would opt for a creamy dressing - My favourite store bought dressing is YESHI - I am obsessed with every flavour! (not an ad, just my fav!)

Remember, you can go to town and eat lots of veggies, but if you don’t include some protein and fat you are more likely going to find yourself feeling unsatisfied later.

Hope y’all Enjoy!

XO, Andrea