Substantive Salads: What I Add to Satisfy & Fuel

Aren’t you hungry only eating salads for lunch? is a question I’ve received more than once.

The answer is: no. Not at all. Actually, I often feel more fueled eating my salads than I do, say, a piece of chicken for a dinner. Salads are beautiful because there is so much you can add to really hit all the micro-and-macro nutrients to really satisfy all that your body needs and craves.

With that said, I’m not a greens only type of gal (because, yes, you will feel deprived by only eating greens). I add healthy fats, proteins (usually plant-based), fiber, and other zest to really amp up my midday meal, when our metabolism is at its highest.

Below is an outline, and some examples, of what I add to my salad. Feel free to pick more than one per category, as I usually do.

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PICK A BASE —

This is your greens. My favorite base is usually a combination of kale and arugula, but I also like organic romaine from time to time.

ADD PROTEIN —

• Chickpeas

• Lentils

• Strained beans — white, black, or kidney

• Hard boiled egg, sliced

• Grilled chicken, sliced

ADD FIBER —

• Chopped flax crackers (I love Flackers)

• Fibrous veggies: broccoli, cauliflower, carrots, beets

• Flax or chia seeds

• Sprouted oats

ADD FAT —

• Sliced avocado

• Chopped nuts — almonds, pistachios, pine nuts, or walnuts

• Dollop of hummus

• Extra virgin olive oil

• Low-sugar dressing made with quality ingredients

• Drizzled tahini

EXTRA ZEST —

• Peperoncini

• Kimchi or sauerkraut

• Green onion, chopped

• Cilantro, chopped

• Pomegranate seeds

• Dijon mustard (love it mixed with lemon juice and EVOO)

• Lemon zest or squeezed lemon juice