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: