No B.S. Salad.

Serves 1 · Prep: 10 min

Build Your Meal

Non-Starchy Veggies
2–3 cups leafy greens (butter lettuce, romaine, arugula, spinach, kale, mixed greens)
Plus any of: cucumber, cherry tomatoes, bell peppers, red onion, broccoli, hearts of palm, artichoke hearts, pickled veggies

Quality Protein, choose one
6–8 oz chicken breast, rotisserie chicken, salmon, shrimp, steak, ground beef or turkey, or tuna in water
3–4 boiled eggs
1.5 cups shelled edamame
6–8 oz tofu or tempeh
Or mix and match

Healthy Fats, choose two
½ small avocado
2 Tbsp nuts or seeds
2 Tbsp cheese (feta, parmesan, goat, blue)
8 small or 4 large olives
1 serving simple dressing (1 Tbsp olive oil + lemon juice or vinegar + sea salt, pepper, herbs) OR 2 Tbsp store-bought with no seed oils or added sugar

Complex Carbs (Optional), choose one
½–1 cup starchy veggies (sweet potato), grains (quinoa, buckwheat, rice), or beans (chickpeas, black beans, lentils)
1 small apple or ½–1 cup berries
1–2 small slices GF sourdough or Ezekiel bread

Skipping the Complex Carb?
1 serving low-carb wrap or bread (Hero, Royo, Egglife, Crepini) OR add 1 extra serving Healthy Fats

Make It

Fill your bowl with greens and any other Non-Starchy Veggies. Add your Quality Protein, then your two Healthy Fats. Add your Complex Carb if having one. Dress it last and toss.

Make It Your Own

Six ways to build it, same formula every time.

Greek
Cucumber, tomato, red onion, parsley. Grilled chicken, tuna, or boiled eggs. Feta and olives. Classic Vinaigrette. Optional carb: chickpeas.

Mediterranean Chop
Cucumber, tomato, red onion, parsley, mint. Grilled chicken, shrimp, or salmon. Avocado, sumac or za'atar. Tahini Dressing.

Asian
Napa cabbage, shredded carrots, cucumber, scallions, cilantro, sesame seeds. Grilled chicken, shrimp, tofu, or edamame. Asian Sesame Dressing. Optional carb: rice noodles.

Classic Caesar
Romaine or little gem. Grilled chicken, shrimp, or salmon. Shaved parmesan. Healthy Caesar Dressing. Optional carb: chickpeas.

Cobb
Mixed greens, cherry tomatoes, red onion. Grilled chicken, boiled egg, bacon. Avocado and blue cheese. Healthy Ranch Dressing.

Mexican-Inspired
Romaine, cherry tomatoes, red onion, cilantro, jalapeño. Seared steak or ground beef. Avocado or guacamole, pumpkin seeds, lime, cumin. Homemade Chimichurri. Optional carb: black beans.

Notes

• Cook double at dinner and use the leftovers in tomorrow's salad.

• Store-bought dressings are where sugar and seed oils hide. Check the label using the 3-Step Scan.

• More dressings: Easy Lemon Olive Oil and Green Goddess.

• For the protein, see how to cook chicken breast, rotisserie chicken, salmon, shrimp, or steak.