Filling Summer Salad Guide

Did you know the American Heart Association recommends consuming at least 5 servings of vegetables per day? If that sounds like a lot, don’t worry, we can help! Salads can be a perfect positive addition to your meals to help you healthier eating this summer. Grab our filling summer salad guide and turn basic side salads into exciting entrees.

Veg It Up

First, start with your base. Most salads contain a leafy green component, such as romaine, arugula, kale, or spinach. Look out for more exciting blends, such as shaved brussels sprouts, broccoli slaw, cabbage, or even microgreens. In just 2 cups of leafy greens, you’re already consuming one serving of vegetables. Pro tip: finely chop up your greens to give it that fancy restaurant feel.

Next, add as many vegetables as you please. Again, chopping is the key to a high-quality salad, in our opinion. Here are some ideas to get you started:

Raw veggies: Bell pepper, radishes, tomatoes, carrots, cucumbers, celery, broccoli, anything! Use what is available and in season. One cup of raw vegetables is equivalent to one vegetable serving.

Herbs & onions: Chives, parsley, cilantro, dill, scallions, red onion, and fresh garlic add a little extra zing—and nutrition—to your salad.

Roasted veggies: Asparagus, beets, green beans, sweet potato, and squash taste delicious when roasted, and leftovers are great to add to salads. Just half a cup of cooked vegetables equals one vegetable serving.

Veggies are the ultimate superfood because of their vibrant color and health benefits. In a salad, vegetables pack the fiber, which aids in slower digestion, keeping you feeling full longer. Fiber also helps with blood sugar regulation, digestive health, and heart health.

The Power of Protein

Next, add your protein. Whether plant-based or animal-based, proteins also add to the fullness factor of your salad. Include one or more of the following:

Lentils: Packed with protein and fiber, choose firmer lentils for adding to salads, such as French, black beluga, or brown.

Chickpeas or beans: Nothing beats the convenience of canned chickpeas or beans. Simply drain, rinse, and top your salad.

Hard-boiled eggs: Store unpeeled hard-boiled eggs in your refrigerator for up to a week.

Chicken: Whether freshly grilled, a store-bought rotisserie chicken, or last night’s leftovers, chicken works well with almost any salad.

Fatty fish: Add a dose of heart-healthy omega-3 fatty acids to your salad with grilled wild salmon or canned light tuna.

Filling Fats

Lastly, add some healthy fats. Every meal should include a little fat, and salads are no exception. Fat not only helps fill you up but also helps you absorb the beneficial vitamins in your salad. Fats are more calorie-dense, so familiarizing yourself with portion sizes can be helpful here. Aim for 2 teaspoons of oil, 1 tablespoon of dressing, ¼ of an avocado, or ¼ cup of nuts/seeds. Here are some yummy ideas to add to that salad:

Salad dressing: Extra-virgin olive oil-based dressings are a great choice because of the heart-healthy monounsaturated fat content. Pro tip: make your own dressing to save some money and avoid extra ingredients. A quick favorite – try mixing equal parts balsamic vinegar, Dijon mustard, and olive oil.

Avocado: Delicious, whether chopped on top or as part of a creamy dressing.

Nuts and seeds: Almonds, walnuts, pecans, cashews, hazelnuts, sunflower seeds, and pumpkin seeds add great texture to a salad. Toast the nuts to bring out their flavor even more.

Cheese: Flavorful cheeses such as feta, blue, and goat work well in salads; a little goes a long way to get a nice flavor boost.

Transforming a bland salad into a delicious masterpiece can be done with just those three easy components: veggie, protein, and fats. While we didn’t mention whole grains, these can also make a tasty addition to any salad. A favorite grain at Lose It! is farro or quinoa, as they pack fiber and protein. Toss any of these ideas in for a filling, healthy salad. Have fun mixing it up this summer!

Have one you want to try? Let us know in the comments.

Edited and Updated by: Anna Smith, MS, RDN, LDN