In this post, I’ll cover a few different recipes for healthy salads as well as my “philosophy” on how to make a healthy salad for holistic weight loss that’s actually satisfying and won’t lead to cookie cravings in the middle of the night!
Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
Salad used to be my nemesis.
Since salad was “healthy,” it was what I tried to force myself to eat every meal for lunch.
But I had 100 rules in my mind about all the things that could make a salad “bad for you” if you weren’t careful. So the more salads I had, the less I wanted them!
It wasn’t until I began making DELICIOUS salads that I realized I’d been missing out.
I used to only allow myself salads with lettuce, some vegetables and a spritz of a vinaigrette. When I allowed myself to add more variety and textures to the salads, I started to really enjoy them.
The key to salad is to make sure you have enough protein with it and make sure it’s something you enjoy.
If you need more bulk, add in brown rice, quinoa or some kind of potato side.
It’s all about feeling satisfied and balanced, so you don’t feel “crave-y” after you eat!
Experiment with these ideas to get you started and see what works for you!
5 Salads for Healthy Weight Loss
Greek Salad with Chicken:
Ingredients:
- Cherry tomatoes
- Cucumber, diced
- Red onion, thinly sliced
- Kalamata olives
- Feta cheese, crumbled
- Olive oil
- Lemon juice
- Oregano, salt, and pepper to taste
Instructions:
Combine tomatoes, cucumber, red onion, olives, and feta in a bowl. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper. Pour the dressing over the salad and toss gently. Add grilled chicken for extra protein.
Chicken Avocado Salad:
Ingredients:
- Grilled chicken breast, sliced
- Mixed salad greens
- Cherry tomatoes
- Avocado, sliced
- Red bell pepper, chopped
- Balsamic vinaigrette dressing
Instructions:
Put salad greens on a plate. Top with sliced chicken, cherry tomatoes, avocado, and red bell pepper. Drizzle with balsamic vinaigrette dressing.
Quinoa and Vegetable Salad:
Ingredients:
- Cooked quinoa
- Cherry tomatoes, halved
- Cucumber, diced
- Red bell pepper, chopped
- Black beans, drained and rinsed
- Avocado, diced
- Fresh cilantro, chopped
- Lime juice, olive oil, salt, and pepper to taste
Instructions:
In a large bowl, combine quinoa, tomatoes, cucumber, bell pepper, black beans, avocado, and cilantro. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the salad and toss gently.
Spinach and Strawberry Salad:
Ingredients:
- Baby spinach
- Strawberries, sliced
- Goat cheese, crumbled
- Walnuts, chopped
- Balsamic vinaigrette dressing
Instructions:
Toss baby spinach, sliced strawberries, goat cheese, and chopped walnuts in a bowl. Drizzle with balsamic vinaigrette dressing and toss before serving.
Tuna and Chickpea Salad:
Ingredients:
- Canned tuna, drained
- Chickpeas, drained and rinsed
- Cherry tomatoes, halved
- Cucumber, diced
- Red onion, finely chopped
- Lemon juice, olive oil, salt, and pepper to taste
Instructions:
In a bowl, combine tuna, chickpeas, tomatoes, cucumber, and red onion. Drizzle with lemon juice and olive oil. Season with salt and pepper. Toss gently to combine.
Read More:
🌷 How To Make a Healthy Omelet for Weight Loss
🌷What Is a Healthy Dessert for Weight Loss?
🌷How to Start a Healthy Weight Loss Journey
🌷 What Are Some Healthy Meals for Weight Loss?
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Schedule a 20-min CallAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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