Salad Ideas

Salad with Chicken, Goat Cheese, Balsamic Dressing and Cucumbers

Photo Credit: Jenny 

My biggest pet peeve is when people say that they are being healthy by eating a salad, but their salad actually is packed with ranch or blue cheese dressing, pecans, cheese and bacon. That is not healthy and is probably more calories than eating a cheese burger.

Here are some of my favorite salad choices without adding too many carbohydrates. You can mix and assemble these however you want.

Dressing: Remember that it is reasonable to ask restaurants for dressing on the side so you can control how much dressing you eat. They could dump on anywhere from 1/8 to 1/2 cup of dressing.

• Red Wine Vinagrette
• Lemon Juice
• Lime Juice
• Low Fat Dressings
• Ginger 
• Garlic 
• Cilantro

Greens: Do not choose iceberg. Iceberg lettuce has no nutrition in it!

• Kale
• Spinach
• Romaine Lettuce
• Chard 
• Cabbage 
• Sprouts 
• Watercress 

Grains and Starchy Veggies: These give you a good burst of energy

• Sweet Potato 
• Quinoa 
• Winter Squash 
• Whole Grain Pasta 
• Barley 

Protein: These give you longer and sustained energy 

• Eggs
• Tuna
• Salmon
• Chicken
• Beef
• Shrimp 
• Tofu 
• Tempeh 
• Seitan 
• Turkey
• Chickpeas 

Beans or Lentils: Beans and lentils provide a healthy source of protein

• Kidney Beans 
• Navy Beans 
• Split Peas 
• Lima Beans 
• Soybeans 
• Lentils

Healthy Fats: These provide long lasting energy! 

• Chia Seeds 
• Nuts 
• Sunflower Seeds 
• Soy Nuts 

Extra Veggies: These are great choices to fill you up

• Broccoli 
• Cucumbers
• Asparagus 
• Carrots
• Mushrooms 
• Cauliflower 
• Beans 
• Peas 
• Onions 
• Corn 
• Tomatoes 
• Peppers 
• Zucchini