Healthy
Creative Salads

cartoon salad
Creative salads are a great way to fit all the food groups in one bowl.

Use my simple "salad formula" and the chart below to create an endless number of salad recipes. Use my suggestions if you don't want to make up your own!

Skip right to the examples of creative salads.

Choose from a selection of FREE meal planners to help organize and plan your meals in advance.

Salad Formula

  • 1-2 types of lettuce/salad greens +
  • 1-3 additional veggies (to save time, use precut or jarred vegetables, or veggies that don't require chopping...cherry tomatoes, baby corn, artichoke hearts. etc.)+
  • 1 fruit* +
  • 1-2 protein sources** +
  • 1 healthy fat

Creative Salads Notes:

  • *Fruits: chop, shred, or thinly slice apples and pears
  • **Protein Sources:
    • Chicken: use (leftover) grilled or prepared rotisserie chicken to speed preparation
    • Fish: use (leftover) poached or grilled salmon, canned salmon, grilled or canned tuna, defrosted precooked frozen shrimp
    • Cheese: use nonfat or lowfat varieties

Quick Menu Suggestions

Type of Lettuce

Pick 1-2

from list

Additional Veggies

Pick 1-3

 from list

Fruit

Suggestions

Pick 1-2

 from list

Protein Sources

Pick 1-2 from list

Healthy Fat

Pick 1 from list

"Mellow Greens:"

baby spinach

bibb lettuce

Boston lettuce

red leaf lettuce

romaine

spring mix

 

"Stronger Greens:"

arugula

Belgian endive

cabbage:green,red

radicchio

watercress

beets

carrots: shredded or sliced

cherry tomatoes

cucumbers

edamame

mushrooms: portabello, shiitake, button, etc.

peppers: green, red, yellow, orange

radishes

red onion

scallions

snow peas

Don't Forget About Jarred Veggies:

artichoke hearts

baby corn

roasted red peppers

apple slices

blackberries

blueberries

dried fruit: (cherries, cranberries, dates, figs,  raisins, etc.)

grapefruit slices

grapes: red or green

 mandarin oranges

orange segments

peach slices

pear slices

pineapple

pomegranite seeds

raspberries

strawberries

 

beans: garbanzo, black beans, white beans, kidney beans,etc.

cheddar cheese

chicken

goat cheese

gouda cheese

hard boiled eggs

mozzarella cheese

salmon

tuna

sardines

 

almonds

olives

avocado

pecans

pine nuts

pistachios

pumpkin seeds

sunflower seeds

walnuts

 

Dress Creative Salads With:

Zero Fat/Low Calorie

  • salsa
  • lemon juice
  • lime juice
  • balsamic vinegar
  • red wine vinegar
  • rice wine vinegar

Healthy Oils:(These have the advantage over bottled dressings in that they have no sugar, no added chemicals, and no added salt. Use sparingly because they are still 100% fat:

  • extra virgin olive oil
  • flaxseed oil
  • organic sesame oil
  • organic walnut oil
  • organic pumpkin oil

Bottled Dressings
Choose nonfat or lowfat. Beware these may be filled with added salt and sugar.

Creative Salads

mixed salad greens
roasted red bell pepper (jarred)
orange slices
(leftover) poached salmon (or canned salmon)
avocado
Dressing: balsamic vinegar

baby spinach
beets
sliced strawberries
(leftover) grilled chicken
goat cheese
walnuts
Dressing: balsamic vinegar and sprinkling of olive oil

mixed salad greens
snow peas
shredded carrots
edamame
pineapple chunks
chickpeas
slivered almonds
Dressing: sesame oil

spring mix lettuce
red onions, sliced
red pear, thinly sliced
sliced red grapes
lowfat Gouda cheese, shredded
pumpkin seeds
Dressing: lowfat balsamic vinaigrette



watercress
red cabbage, shredded
scallions
currants
grilled chicken
pine nuts
Dressing: lowfat balsamic vinaigrette

romaine lettuce
red and green bell pepper slices
mango, cubed
black beans
lowfat cheddar cheese, shredded
avocado or guacamole
Dressing: salsa
(Optional: top with crushed baked corn tortilla chips)

butter lettuce
cherry tomatoes
cucumber
grapefruit segments
garbanzo beans
pinenuts
Dressing: lowfat raspberry vinaigrette

baby spinach
mushrooms
red onions
sliced strawberries
hard boiled egg/hard boiled egg whites
Dressing: lemon juice, olive oil and crushed garlic

romaine lettuce
tomato
cucumber
figs, fresh or dried
(leftover) grilled chicken
reduced fat feta cheese
olives
Dressing: olive oil and lemon juice

red or green cabbage, shredded
carrots, shredded
pineapple chunks
garbanzo beans
sesame seeds
Dressing: sesame oil
Optional: chopped ginger

More of my professional advice you may find helpful:

Quick Meals

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Your Personal Nutrition Guide Home Page

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