Salads
Quick question to all of those good meal planners out there...
A little bit of background info... I'm trying very hard to get back into MFP. I'n 2008, I used MFP as a great tool to help me lose 75 pounds. I kept it off for a good while, but over the last two years, I've gained back about 45 pounds. In comparing where I was to where I currently am, I've realized that I used to religiously plan my meals, and I've completely stopped doing so. I want to get back into it. I have a wife and four children, so planning meals just for me can be annoying, but is not impossible.
To kick-start this newfound motivation, I want to start planning salads for lunch. I'd like to try a different recipe each week. I actually love veggies, though I also love salad toppings...cheeses, croutons, tortilla strips, a variety of seeds, dried fruit, bacon, dressings, etc. I'm very aware that it's way too easy to over do it if I'm not careful, but I'm big on flavor and texture, so using a few of those sparingly is an absolute must for me.
First, does anyone have any favorite salad recipes you'd like to share, that are less than 500 calories? I'm looking for bold flavors, and am hoping for some recipes that will keep my interest.
And second, do you assemble all of yours in advance, or keep the veggies stored separately and assemble daily? I appreciate all of your thoughts and ideas!
A little bit of background info... I'm trying very hard to get back into MFP. I'n 2008, I used MFP as a great tool to help me lose 75 pounds. I kept it off for a good while, but over the last two years, I've gained back about 45 pounds. In comparing where I was to where I currently am, I've realized that I used to religiously plan my meals, and I've completely stopped doing so. I want to get back into it. I have a wife and four children, so planning meals just for me can be annoying, but is not impossible.
To kick-start this newfound motivation, I want to start planning salads for lunch. I'd like to try a different recipe each week. I actually love veggies, though I also love salad toppings...cheeses, croutons, tortilla strips, a variety of seeds, dried fruit, bacon, dressings, etc. I'm very aware that it's way too easy to over do it if I'm not careful, but I'm big on flavor and texture, so using a few of those sparingly is an absolute must for me.
First, does anyone have any favorite salad recipes you'd like to share, that are less than 500 calories? I'm looking for bold flavors, and am hoping for some recipes that will keep my interest.
And second, do you assemble all of yours in advance, or keep the veggies stored separately and assemble daily? I appreciate all of your thoughts and ideas!
2
Replies
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I love a good salad, but I don't really do salad recipes all that often. I typically just throw in what I have on hand. One tip if you're going to start eating lots of salads: make your own dressing. It's fast and easy, you get to control the quality of the ingredients, and making small batches allows you to have a lot of variety.
For vinaigrettes, I do a 2:1 ratio of oil:acid. I typically use EVOO, but avocado oil is also great. For acids, you can use anything from your favorite vinegar to citrus juices. Add an emulsifier like dijon mustard if you like. Garlic paste makes a great addition, especially for basalmic vinaigrette. Season w/ salt and pepper, and if you prefer a sweeter dressing, a drizzle of honey or agave goes a long way.5 -
I do mason jar salads when packing for lunch - you can do the whole week on Sunday. It really does stay fresh if you don't mix the layers. I use 2-cup jars (pint) to keep my calories down, but if that's not enough you can up it to 3 cup (I have some spagetti sauce jars at this volume) or 4 cups (a quart).
https://hurrythefoodup.com/how-to-pack-a-salad-in-a-jar/
You could also volunteer to cook dinner if you want to decide what it is.
My husband and I are both on MFP right now, so he's lucky enough to have me do the work of logging recipes and making fairly calorie-smart meals. 7 -
Thanks a ton for the tips! The website link was super helpful!1
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I eat quite a bit of salads as well. I do not normally do anything fancy. Im actually good with lettuce, chicken, onions and seasoning. I do not like a lot of dressing so I use FF ranch most of the time. If I want to add more flavor I add ACV or balsamic vinegar. Sliced cucumbers are also good with vinegar and honey or lemon juice and seasonings.
I have recently started making coleslaw with greek yogurt, ACV, and a little stevia for for the dressing. Depending on my mood, I will add some green apple and chicken. It is quite tasty and filling.1 -
Here's a yummy salad
Arrugula
Blue cheese crumbles
Dried cranberries
Slivered almonds
Really good balsamic dressing
So good !1 -
I second mason jar salads. You can use a empty fruit cup or applesauce cup to keep wet ingredients from dry ingredients. Check out this link: soupspiceeverythingnice.blogspot.com/p/masonables.html
I am making chopped salads like this for next week: cabbage, lettuce, carrots, purple cabbage, celery, green onion, cilantro as the base. Then top Asian style with a ginger sesame dressing, almonds and baked wonton strips. Topped Mexican style with spicy ranch, pepitas and baked corn chips.
This Mark Bittman article is great too. nytimes.com/2009/07/22/dining/22mlist.html?pagewanted=all&_r=02 -
Awesome! Thanks so much! One of my current favorites is kale, cabbage, broccoli, Brussel sprouts, pumpkin seeds and dried cranberries with light poppyseed dressing. So good!!!0
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I had the best salad the other day.
3 cups Romaine
2 oz grilled boneless, skinless chicken breast
2 TBSP sliced, toasted almonds
1/4 cup sliced fresh strawberries
1/4 cup fresh blueberries
1/4 cup feta cheese
2TBSP raspberry vinaigrette
So good!5 -
Sounds amazing! I had some extra strawberries and threw them in my lunch salad today...so good!!!1
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I love salad.... Eat a huge one most nights for dinner. I like a mix of raw and roasted vegies, and like using Parmesan - a little goes a long way! I also use mashed up avo, with vinegar and herbs/spices to make a creamy dressing2
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Not a recipe per se, but try to use plenty of fresh herbs in your salads. Makes them much tastier! Also, adding some form of protein makes salad much more interesting (hard boiled egg, cheese, leftover steak or chicken, etc)4
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All the ideas are inspiring!
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There are some great ideas here! For my salads, sometimes I add banana peppers or pepperocinis for a little kick. I include my favorite vegetables (red peppers, carrots, spinach, beets, sometimes broccoli), quinoa, and whatever else I might have in the fridge. For any additional protein I might throw in either some turkey or a hard boiled egg. Sometimes instead of dressing, I would add in corn salsa, which generally gives my salad enough flavor where I don't need a dressing.1
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I love this combo:
Chicken breast (I cook it and sprinkle dry ranch seasoning on it while cooking)
Tons of thinly sliced celery
diced apple
light mayo
I will make this and it will ususally cover 2 lunches (a whole chicken breast and one apple...I always use more celery than apple) and it is delicous!
You could totally serve it over lettuce or spinach too
I've also been topping salads and soups with fried onions (the type you would put on green bean casserole), you don't need much and they add great flavor and crunch!2 -
I like making theme salads, based on the dressing I will use.
All my salads have lettuce of various types, carrots, red bell pepper, tomato and a protien, usually grilled chicken.
Paul Newman makes a great Sesame Ginger. For that I add some mandarin oranges, sesame sticks for crunch and a hard boiled egg.
Bolthouse makes a good creamy avocado. Added to my regular ingredients is some canned corn, black beans, avocado and a few crunched up blue corn chips.
To Trader Joe's Cranberry Walnut Vinaigrette, I'll add sliced beef, blue cheese crumbles, dried craisins and walnuts.
I buy dressing low enough in calories that I can use up to 2 servings of dressing and stay within my calories for lunch.
My husband says I spend more time chopping than I do eating, but I love my salads.1 -
thereshegoesagain wrote: »I like making theme salads, based on the dressing I will use.
All my salads have lettuce of various types, carrots, red bell pepper, tomato and a protien, usually grilled chicken.
Paul Newman makes a great Sesame Ginger. For that I add some mandarin oranges, sesame sticks for crunch and a hard boiled egg.
Bolthouse makes a good creamy avocado. Added to my regular ingredients is some canned corn, black beans, avocado and a few crunched up blue corn chips.
To Trader Joe's Cranberry Walnut Vinaigrette, I'll add sliced beef, blue cheese crumbles, dried craisins and walnuts.
I buy dressing low enough in calories that I can use up to 2 servings of dressing and stay within my calories for lunch.
My husband says I spend more time chopping than I do eating, but I love my salads.
This is exactly what I was looking for!!! Thanks so much!!!1 -
Oh, if I'm out of the Bolthouse avocado dressing, I will just squeeze fresh limes over the salad. It ads a bright, zesty taste that I really like with no calories.1
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I'm eating a cheeseburger salad right now..90%lean beef, laughing cow cheese wedges, jalapenos, mushroom, onion, tomato..and ketchup because cheeseburger salad. I give it 9.5/10
I eating salad constantly but too lazy to post my recipes.3 -
Fallfrenzy wrote: »There are some great ideas here! For my salads, sometimes I add banana peppers or pepperocinis for a little kick. I include my favorite vegetables (red peppers, carrots, spinach, beets, sometimes broccoli), quinoa, and whatever else I might have in the fridge. For any additional protein I might throw in either some turkey or a hard boiled egg. Sometimes instead of dressing, I would add in corn salsa, which generally gives my salad enough flavor where I don't need a dressing.
pepperoncini and banana peppers are game changers.1 -
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3rd night in a row. It's bomb.
1 -
80g roasted butternut pumpkin
60g cooked chicken breast
15g sliced red onion
20g rocket leaves
25g baby spinach
25g danish feta (Danish feta is much creamier than Greek feta and tends to dissolve a bit and create a creamy type dressing - but you could use either)
1 tbsp Newmans - Roasted Garlic Balsamic Vinaigrette (Or any balsamic type dressing you have access to).
1 egg, boiled and diced
278 cal
Carbs 16
Fat 11
Protein 22
You're welcome.1 -
3rd night in a row. It's bomb.
I'm definitely having it this week. 100%, set in stone. 0 -
EbonyDahlia wrote: »80g roasted butternut pumpkin
60g cooked chicken breast
15g sliced red onion
20g rocket leaves
25g baby spinach
25g danish feta (Danish feta is much creamier than Greek feta and tends to dissolve a bit and create a creamy type dressing - but you could use either)
1 tbsp Newmans - Roasted Garlic Balsamic Vinaigrette (Or any balsamic type dressing you have access to).
1 egg, boiled and diced
278 cal
Carbs 16
Fat 11
Protein 22
You're welcome.
Do you cut up the roasted pumpkin into chunks? Sounds extremely good...0 -
Hi! I made a lively salad the other day, it had rocket, baby leaves, avocado and grapes cut in tiny squares with a sweet onion dressing.2
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Hi! I made a lively salad the other day, it had rocket, baby leaves, avocado and grapes cut in tiny squares with a sweet onion dressing.Hi! I made a lively salad the other day, it had rocket, baby leaves, avocado and grapes cut in tiny squares with a sweet onion dressing.
Ooohhhh...grapes and sweet onion dressing!!! Yum!!!0 -
I don't do salad "recipes" -- pretty much every salad I eat is different.
But I had a tasty one yesterday: arugula (90 g), blackberries (96 g), kiwifruit (68 g), a mild cheese with walnuts (15 g), tarragon-infused olive oil (14 oz.), tarragon-infused vinegar (no I don't weigh, measure, or log my vinegar usually), salt, and pepper. Very yummy, and only 288 calories (you could obviously make it larger or add some lean protein and still come in under 500 cals, but I had a large lunch plus more calories snacking as my work "afternoon" went well into the evening, so I was mostly looking to get some fresh produce and hit my fiber goal)
Also, I recently invented the "breakfast salad for dinner": arugula (31 g -- so really just a small bed of greens, but you could do more) topped with half an avocado (53 g), 2 large eggs fried in vegetable oil (11 g), scrapple* (just under 4 oz. -- say 109 g), olive oil (5 g -- you don't need a lot with the yolk, the fat from the meat, and the avocado), juice of 1 lemon (that's something else I usually don't bother weighing or measuring, but I do log it), salt and pepper. It was delicious, but sadly my version was 635 calories -- to get it under 100 calories you'd have to cut back on the amount of meat and/or use a leaner breakfast meat (e.g., ham, Canadian bacon), or only have 1 egg and cut back the meat just a little.
*If you've never heard of it, scrapple is a breakfast meat mostly found in the mid-Atlantic region of the U.S. Recipes vary, but originally it was a way to make sure nothing went to waste when you butchered a pigIt's made from pork. They'd boil the scrap bits of meat and fat with the liver and heart (all ground or finely chopped) and corn meal and seasoning, let it cool into slabs roughly the consistency of pate. When it's cold, you can slice it and pan fry it, so it gets nice and crispy. If it's not available to you, or you'd just prefer something else, because you're a chicken who's afraid of organ meat who just doesn't know what you're missing , feel free to substitute ham, bacon, sausage, etc. 1 -
lynn_glenmont wrote: »I don't do salad "recipes" -- pretty much every salad I eat is different.
But I had a tasty one yesterday: arugula (90 g), blackberries (96 g), kiwifruit (68 g), a mild cheese with walnuts (15 g), tarragon-infused olive oil (14 oz.), tarragon-infused vinegar (no I don't weigh, measure, or log my vinegar usually), salt, and pepper. Very yummy, and only 288 calories (you could obviously make it larger or add some lean protein and still come in under 500 cals, but I had a large lunch plus more calories snacking as my work "afternoon" went well into the evening, so I was mostly looking to get some fresh produce and hit my fiber goal)
Also, I recently invented the "breakfast salad for dinner": arugula (31 g -- so really just a small bed of greens, but you could do more) topped with half an avocado (53 g), 2 large eggs fried in vegetable oil (11 g), scrapple* (just under 4 oz. -- say 109 g), olive oil (5 g -- you don't need a lot with the yolk, the fat from the meat, and the avocado), juice of 1 lemon (that's something else I usually don't bother weighing or measuring, but I do log it), salt and pepper. It was delicious, but sadly my version was 635 calories -- to get it under 100 calories you'd have to cut back on the amount of meat and/or use a leaner breakfast meat (e.g., ham, Canadian bacon), or only have 1 egg and cut back the meat just a little.
*If you've never heard of it, scrapple is a breakfast meat mostly found in the mid-Atlantic region of the U.S. Recipes vary, but originally it was a way to make sure nothing went to waste when you butchered a pigIt's made from pork. They'd boil the scrap bits of meat and fat with the liver and heart (all ground or finely chopped) and corn meal and seasoning, let it cool into slabs roughly the consistency of pate. When it's cold, you can slice it and pan fry it, so it gets nice and crispy. If it's not available to you, or you'd just prefer something else, because you're a chicken who's afraid of organ meat who just doesn't know what you're missing , feel free to substitute ham, bacon, sausage, etc.
Thanks for the ideas! Alas, though scrapple is readily available and well known where I live, I must admit that I am most definitely a chicken that's afraid of organ meat. LOL! I'm thinking a few strips of pan-fried bacon will be a nice replacement. 0 -
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JennyHsavage wrote: »Sardine, spinach, beetroot, tomato and mixed beans
Nice!0
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