Getting your daily intake of veggies in is easy when you incorporate salads for lunch or dinner. Remember that a salad doesn’t have to taste boring and bland, try this simple build-your-own salad blueprint that is balanced and nutritious. Loaded with fiber, protein, and non-starchy vegetables this delicious salad combo will keep your taste buds happy and your tummy full!

BUILD-YOUR-OWN HEALTHY SALAD BLUEPRINT

GREENS: 1 to 2 cups salad (ex: lettuce, arugula, kale, mesclun or spinach mix)
     ~ 5 calories for 1 cup raw; 2 cups = ~ 10 calories

NON-STARCHY VEG: Add 1 to 2 cups non-starchy vegetables (ex: cucumber, tomatoes, carrot, mushroom, etc.)
      ~25 calories for 1 cup raw; 2 cups = ~ 50 calories

WHOLE GRAINS / STARCHY VEG / BEANS: Add in ⅓ a cup of starchy carb (ex: whole grain, beans or starchy veg: potato, yams, corn, etc.)
      ~ 80 calories for ⅓ cup whole grains, ½ cup beans, or ½ medium potato

LEAN PROTEIN: Top with 3 to 4 ounces of lean protein (ex: chicken, salmon, tuna, tofu or egg)
      ~ 45 calories for 1 ounce of lean protein; 3 ounces = ~ 135 calories

HEALTHY DRESSING: ½ tablespoon of dressing (extra virgin olive oil, balsamic vinegar, fresh lemon, crushed pepper, and a pinch of salt)
      ~ 60 calories for ½ tablespoon

Try this Simple Healthy Summer Salad!

– 2 cups of raw spinach
– 1 cup of  cherry tomatoes
– ½ cup of cucumber (with peel)
– ½ cup of sliced radishes
– ½ cup of raw carrot strips
– ½ cup of raw bell peppers
– ¼ cup of garbanzo beans (canned and drained)
– 3 ounces of light tuna, canned in water (drained)
– 1 tablespoon of dry roasted sunflower seed kernels (no salt)

Healthy Dressing:
– ½ tablespoon of extra virgin olive oil
– 1 teaspoon of balsamic vinegar
– Fresh squeeze of lime or lemon
– Fresh ground pepper with a pinch of salt

Total: 377 calories, 36 g of carb, 32 g of protein, 13 g of fat

*All nutrition information obtained from Calorie King.