Written by Meghan Bauman, Nutrition Counselor at Camp Shane


Do you ever tell yourself things like, “I’m going to be good today and have a healthy salad for lunch” but then find yourself hungry and searching for a snack a couple of hours later? Preparing a salad is a great way to keep yourself on track with your weight loss journey, and are a great way to get a wide variety of different nutrients in one sitting. However, with the wrong ingredients, you could be making yourself a snack instead of a meal.

Try following these steps to build yourself a hearty, healthy and filling salad next time you make lunch.

1. Start with At Least 2 Cups of Greens

    • Arugula
    • Baby spinach
    • Butter lettuce
    • Chard
    • Kale
    • Mixed greens
    • Arugula
    • Romaine

2. Add 2-3 oz of Protein

    • Grilled Chicken
    • Turkey
    • Ham
    • Boiled Eggs
    • Steak
    • Shrimp

3. Add At Least Two Vegetables:

(the more colorful your plate, the better!)

    • Bell Peppers
    • Cucumbers
    • Broccoli or Cauliflower
    • Carrots
    • Tomato

4. Add Smart Carbs:

(don’t be afraid of carbs, but skip the processed junk and opt for ½ cup of whole grains)

    • Beans
    • Quinoa or Other Whole Grains
    • Sweet Potatoes
    • Fruit (Berries, Grapes, Chopped Apples)

5. Add Toppings for Extra Flavor & Texture:

(This is where healthy fats come in, the serving size for your toppings should be between 2 tablespoons and ¼ cup)

    • Avocado
    • Hummus
    • Cheese
    • Nuts
    • Seeds

6. Add Dressing, and Mix it Up!

    • For Homemade Dressing – this can be as easy as combining a little oil, vinegar, citrus, and seasonings, or you can use your favorite recipe!
    • For Store Bought Dressing – look for products that have shorter ingredient lists, try not to exceed more than 2 tablespoons

Tip: Dip your fork into the dressing before each bite instead of pouring the dressing on top of your salad! This will help you control how much dressing you actually need for your salad.

Some of Our Favorite Salads:

Strawberry Chicken Salad:

2 cups Spring Mix

2 oz. Grilled Chicken

1 Tbsp. Sunflower Seeds

¼ cup Strawberries

1 Tbsp. Dried Cranberries

¼ cup Cucumber

1 Tbsp. Feta Cheese (crumbled)

1-2 Tbsp. Balsamic Vinaigrette

Shrimp and Avocado Salad:

2 cups spinach

2 oz. cup Grilled Shrimp

¼ Avocado

¼ cup Cucumber

¼ cup Cherry Tomatoes

1 Tbsp. Feta Cheese (crumbled)

1-2 Tbsp. Balsamic Vinaigrette