Enjoy a Satisfying Salad

Forget picking at boring lettuce—whip up a healthy, crunchy, protein-packed meal to power up your lunch or dinner.

Picture It: Before you begin, imagine half your plate filled with vegetables and fruit. Divide the other half of your plate in half; picture one section filled with lean protein and the other with a whole-grain starch.

Start With: Greens. Dark, leafy ones, like romaine, provide vitamins, iron and calcium.

Pick a Protein: To stay satisfied, include a lean protein. A good is 3 ounces of chicken or tuna, or a chopped hard-boiled egg. For a great vegetarian protein source, spoon on ½ cup of beans.

Find Fats: Include a little unsaturated fat, like a drizzle of olive oil, some avocado or a few olives. That helps you absorb vitamins and build your HDL (good) cholesterol.

Go Bright: The more colors in your bowl, the more nutrients you’re getting. Go for good sources of Vitamin C, like bell peppers, kiwi and oranges.

Stay Sharp: Acid helps you absorb calcium. Include a squeeze of lemon or a dash of vinegar in your dressing.

For some salad inspiration, check out these easy-to-make options:

Cobb Salad with Cranberries

Mediterranean Chickpea Salad

Wilted Spinach Salad with Chicken and Mandarin Orange (pictured)

Fiesta Rice Salad

Shrimp Tabbouleh

Pasta Salad with Tuna, Olives and Parsley

Chicken and Apple Salad

Curried Chicken Salad