Follow this simple step-by-step guide to create a healthful, balanced and delicious salad every time! Please note: People with metabolic concerns like diabetes, other medical conditions like kidney disease or who are on certain medications (such as blood thinners) should be mindful of the total nutrient content of each meal. If you are unsure, seek advice from a registered dietitian or physician.
Step 1: Choose your base
Start with a generous portion of one or more of these greens to create the foundation of your salad (about 1 to 2 cups).
- Arugula
- Bibb lettuce
- Cabbage (green, red or napa)
- Collard greens
- Endive
- Kale
- Mesclun (baby greens mix)
- Radicchio
- Red leaf lettuce
- Romaine
- Spinach
- Watercress
Step 2: Choose your non-starchy vegetables
Non-starchy vegetables are high in fiber and water, filling you up and keeping your tastebuds and appetite satisfied. Get creative and try different combinations to add a variety of flavors and textures (1/2 cup chopped = 1 serving).
- Artichoke hearts
- Asparagus
- Bean sprouts
- Beets
- Bell pepper
- Bok choy
- Broccoli
- Carrots
- Cauliflower
- Cherry (or grape) tomato
- Cucumber
- Eggplant
- Fennel
- Green beans
- Jicama
- Mushrooms
- Onion
- Radishes
- Snap peas
- Sprouts
- Water chestnuts
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Step 3: Choose your protein source
The goal is to aim for about 3 to 5 ounces of lean protein. Suggested serving sizes marked below are equivalent to 1 ounce of protein.
- Almonds (12 each)
- Beans (black, white, garbanzo or kidney) (¼ cup)
- Edamame (¼ cup)
- Chicken breast (1 ounce)
- Feta cheese (1 ounce)
- Hard-boiled egg (1 large)
- Mozzarella cheese (1 ounce)
- Salmon (1 ounce)
- Shrimp (1 ounce)
- Sliced turkey (1 ounce)
- Steak (1 ounce)
- Tempeh (1 ounce)
- Tofu (¼ cup or 2 ounces)
- Tuna (1 ounce)
- Walnuts (7 halves)
Step 4: If desired, add some carbohydrates from fruit, whole grains or starchy vegetables (about ⅓ to ½ cup)
- Apple
- Berries
- Brown rice
- Corn
- Lentils
- Mandarin oranges
- Peas
- Quinoa
- Sweet potato
- Whole wheat rotini pasta
Step 5: Choose your dressing
Deciding on the right dressing is one of the most important steps in creating your salad. Here are some simple, healthy dressing recipes:
Greek yogurt ranch dressing
Makes 8 servings | Prep: 3 min
Ingredients
- 1 cup plain low-fat Greek yogurt
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp dill
- Dash of cayenne pepper and salt
Preparation
- In a bowl, combine all ingredients.
- Whisk together until smooth.
Nutrition
(per serving: 2 Tbsp)
Calories: 23 | total fat: 1 g | saturated fat: 0 g | sodium: 18 mg | cholesterol: 4 mg | total carbs: 2 g | fiber: 0 g | sugars: 1 g | protein: 3 g | potassium: 4 mg
Balsamic dressing
Makes 8 servings | Prep: 3 min
Ingredients
- 3 Tbsp balsamic vinegar
- 1 Tbsp Dijon mustard
- 1 clove garlic, minced
- ⅓ cup olive oil
- Dash of salt and pepper
Preparation
- In a bowl, combine all ingredients.
- Whisk together until smooth.
Nutrition
(per serving: 2 Tbsp)
Calories: 84 | total fat: 9 g | saturated fat: 1 g | sodium: 47 mg | cholesterol: 0 mg | total carbs: 1 g | fiber: 0 g | sugars: 0 g | protein: 0 g | potassium: 1 mg
Avocado lime dressing
Makes 8 servings | Prep: 5 min
Ingredients
- 1 avocado, mashed
- ½ cup plain low-fat Greek yogurt
- 1 small bunch cilantro
- ¼ cup lime juice
- 4 Tbsp olive oil
- 2 cloves garlic, minced
- Dash of salt and pepper
Preparation
- Place all ingredients in food processor and pulse until smooth.
Nutrition
(per serving: 2 Tbsp)
Calories: 112 | total fat: 10 g | saturated fat: 2 g | sodium: 11 mg | cholesterol: 2 mg | total carbs: 4 g | fiber: 2 g | sugars: 1 g | protein: 2 g | potassium: 122 mg
Sesame ginger dressing
Makes 8 servings | Prep: 5 min
Ingredients
- 1 Tbsp olive oil
- 1 Tbsp sesame oil
- 1 Tbsp low-sodium soy sauce
- 1 Tbsp rice vinegar
- 1 clove garlic, minced
- ¼ Tbsp maple syrup
- 1 tsp minced ginger
Preparation
- In a bowl, combine all ingredients.
- Whisk together until smooth.
Nutrition
(per serving: 2 Tbsp)
Calories: 34 | total fat: 3 g | saturated fat: 1 g | sodium: 72 mg | cholesterol: 0 mg | total carbs: 1 g | fiber: 0 g | sugars: 0 g | protein: 0 g | potassium: 4 mg
Salads are a great way to eat a healthy lunch or dinner at home. But what about when you’re dining out? Try these dietitian-approved tips to healthfully enjoy parties and restaurants.
Published March 8, 2023
https://library.teladochealth.com/hc/en-us/articles/360051656634-How-to-Build-a-Balanced-Satisfying-Salad
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