Eat Well Strategies How to Make a Salad a Satisfying Meal By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Barbie Cervoni MS, RD, CDCES, CDN on December 14, 2020 facebook twitter linkedin instagram Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Review Board Barbie Cervoni MS, RD, CDCES, CDN Updated on December 14, 2020 Print Vanillaechoes / Getty Images A salad is usually served at the beginning of a meal, but a salad can be a filling meal on its own if you include the right ingredients. Eating a big healthy salad can also be a great way to get more fruits and veggies that are high in vitamins, minerals, and fiber. The best part about making a big salad is that it's so easy. Just pick your favorite fresh ingredients, pile them on a plate, top with a flavorful dressing and it's ready. Build a Tasty, Meal-Sized Salad Here's how to make a big healthy salad, with ideas for great toppings. Start with a bed of leafy greens. They're low in calories and a good source of fiber. There are different varieties of greens, such as iceberg lettuce, leaf lettuce, spinach, escarole, romaine, butter lettuce, and kale. The darker greens offer more nutrients than iceberg lettuce. Add raw or cooked non-starchy vegetables. Brightly colored vegetables have flavonoids and are rich in antioxidants, filling fiber, vitamins, and minerals. Choose an array of colors and add two or three half-cup servings of each. Use leftover cooked vegetables or diced raw ones. Try peppers, green beans, carrots, eggplant, Brussels sprouts, broccoli, cauliflower, cabbage, zucchini, tomatoes, cucumbers, onions, or scallions. Try whole grains or starchy veggies. Your salad will be even more filling with a serving of cooked whole grains (such as barley or quinoa) or starchy vegetables (such as cooked butternut squash or roasted sweet potatoes). These provide fiber, complex carbohydrates, vitamins, and minerals. Including these ingredients means you won't need a side of bread with your salad. Add fruits or berries. Blueberries, raspberries, blackberries, pomegranate arils, apple slices, and raisins can add vitamins, fiber, and antioxidants to your salad. One-half cup of apple slices has 30 calories, and one-half cup of berries has about 40 calories. Add protein. A chopped or sliced hard-boiled egg is an excellent source of protein. Or try a serving of lean beef, cooked shrimp, tuna, chicken breast, strips of cheese, beans or legumes, edamame, hummus, tofu, or cottage cheese. Watch your portion size and avoid fried meats like chicken strips or battered and fried shrimp. A quarter cup of chopped chicken meat or one egg will add 75 calories. Half a can of tuna adds about 80 calories. Two ounces of cubed or shredded mozzarella or cheddar cheese may add up to 200 calories. Sprinkle on a few nuts or seeds. Walnuts, pecans, almonds, cashews, sunflower seeds, pumpkin seeds, or chia seeds add a nice crunch. Just a few will do, as a one-eighth cup of nuts adds about 90 calories. Walnuts are an excellent source of omega-3 fatty acids, and all nuts add protein and heart-healthy polyunsaturated and monounsaturated fatty acids. Finish with salad dressing. One tablespoon of regular commercial salad dressing adds 50 to 80 calories. Low-fat and reduced-calorie dressings are available, or you can top your salad with freshly squeezed lemon or lime juice. Or, make your own dressing using avocado oil, walnut oil, or extra virgin olive oil. Whatever your choice, keep your dressing portion to one to two tablespoons. The 10 Worst Salad Ingredients for Weight Loss Healthy, Low-Calorie Salad Recipe Here's a big healthy salad that has lots of vitamins, antioxidants, phytochemicals, and fiber, plus it's low in calories (about 400). And best of all, it's simply delicious: 2 cups of green leaf lettuce1/4 cup raw green beans1/4 cup snap peas1/4 cup chopped tomato1/4 cup sliced carrots1/4 cup apple slices1/4 cup blueberries1/4 cup chopped chicken breast1 chopped hard-boiled egg1 ounce of shredded mozzarella cheese1/8 cup walnut pieces Top the salad with juice squeezed from a few wedges of lemon or lime. Or, if you prefer, use a light commercial salad dressing, or a bit of oil and vinegar. Just remember, dressing and oil add extra calories. Serve your salad with a slice or two of fresh whole-grain bread and a tall glass of sparkling water with a slice of lemon or lime. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit