5 Steps to Making a Salad More Filling

The ultimate FIT guide to creating a filling and nourishing salad bowl

Yes, salad can be a main meal! You just have to know how to do it right. Making a balanced salad that contains plenty of complex fibre, protein and good fats is a fail proof way to an easy, healthy and sustaining meal. Here’s how:

1. Fill half your bowl with greens and dark leafy and/or non starchy vegetables (raw, steamed, baked or sautéed in coconut oil). For example:
   • Spinach, kale, lettuce, silverbeet, cabbage
   • Broccoli, zucchini, cauliflower, Brussels sprouts

2. Chose a fist size piece of high quality protein. Example options include:
   • Organic eggs
   • Organic chicken
   • Seafood
   • Tempe
   • Beans/legumes

3. Chose a wholefood carbohydrate (approx. 1-2 cups depending on activity level). Examples:
   • Quinoa
   • Brown rice
   • Millet
   • Spouted gluten-free bread
   • Baked pumpkin or sweet potato

4. Add a healthy fat source, such as:
   • 1 tablespoon coconut oil
   • ½ avocado
   • 1 tablespoon flaxseeds
   • 1 tablespoons extra virgin olive oil
   • Handful of nuts and seeds
   • 1 tablespoon tahini

5. Complement your meal with:
   • Spices
   • Herbs
   • Himalayan or sea salt
   • Pepper
   • Lemon/lime juice
   • Fermented foods (raw sauerkraut & pickles)