5 Steps To Making Salad A Meal

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


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


  1. 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


  1. 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


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