Satisfying Salads

Have you ever created a delicious and insta-worthy salad for lunch but then find yourself feeling hungry quickly after eating? It could simply be because it’s lacking some balance!

I’m going to show you how to make salads more filling to keep you energized and satisfied. 

Healthy chickpea salad

How do you build a satisfying salad you ask? 

The trick to preparing a satisfying salad is to include four important components:

1. A food that is high in fibre

2. A source of protein

3. A whole grain or starchy carbohydrate

4. A healthy fat

First, you want to start with the base of the salad. Choose any greens that you enjoy! These greens are not only a good source of vitamins and antioxidants, but they also contain fibre.

Examples could include:

• Spinach

• Romaine

• Kale

• Arugula

• Mixed greens/field greens

Next, add a protein food. Protein will keep you feeling satisfied for hours. Since protein slows the digestion of your meal, it will also help to balance your blood sugars. Balanced blood sugars mean stable energy levels throughout the day! Pro tip: for filling vegan salads, opt for the plant-based options at the end of the list. 

Examples:

• Hard-boiled eggs

• Canned tuna or salmon

• Chicken or turkey breast

• Lean ground meat such as beef or turkey (think: taco salad!)

Plant-based:

• Lentils, chickpeas, or black beans

• Edamame

• Tofu cubes (make a tofu power bowl!) 

Tofu power bowl

Whole grains or starches are next. These foods are crucial to include because of their fibre and carbohydrate content. They will help to make you feel full and give you the energy you need to get through until your next meal.

Examples:

• Cooked rice, quinoa, or couscous

• Cooked barley or farro

• Sweet potato cubes

Last but certainly not least are the fats. Fats contribute to satiety and help the body absorb vitamins (such as A, D, E, and K) that come from some of the other foods included in your salad.

Examples:

• Cheese such as feta or goat

• Sliced almonds or chopped walnuts

• Hemp hearts (these can also count as a source of protein)

• Avocado

• Olive oil (salad dressing made with olive oil)

Healthy balanced beet & chickpea salad

There you have it. A simple framework to make a nutritionally complete and satisfying salad for your next meal. 

Comment below which combination of foods you choose!