Ingredients:
- Mixed greens (like spinach, arugula, and romaine) – a generous portion
- Grilled chicken breast – 150 to 200 grams, sliced or cubed
- Cherry tomatoes – a handful, halved
- Cucumber – half, sliced
- Red bell pepper – half, sliced
- Carrot – 1 medium, shredded
- Red onion – a few thin slices
- Toasted almond slivers or walnuts – a sprinkle for crunch
- Avocado – half, sliced
- Feta cheese or goat cheese – a small amount for added flavor
- Optional: A few slices of fresh fruit like apple or strawberries for a sweet touch
Dressing:
- Olive oil – 1 tablespoon
- Balsamic vinegar or apple cider vinegar – 2 tablespoons
- Mustard – a teaspoon
- Garlic – 1 clove, minced
- Salt and pepper – to taste
Instructions:
- Prepare the Greens: Wash and dry your mixed greens and place them as the base of your salad.
- Add the Protein: Top with grilled chicken. This will provide a good source of lean protein, which is key for fullness and muscle maintenance.
- Layer the Vegetables and Fruits: Add cherry tomatoes, cucumber, bell pepper, carrot, onion, and optional fruit. These are low in calories but high in fiber and vitamins.
- Include Healthy Fats: Add slices of avocado and a sprinkle of nuts. These healthy fats are essential for nutrient absorption and provide satiety.
- Add a Touch of Cheese: Sprinkle a small amount of feta or goat cheese for flavor.
- Prepare the Dressing: Whisk together olive oil, vinegar, mustard, garlic, salt, and pepper. Drizzle over the salad just before serving.
- Combine and Enjoy: Toss the salad gently to mix the ingredients and dressing.
This salad is not only nutritious and low in calories, but also rich in fiber, vitamins, and minerals. It’s filling and can be a great part of a balanced diet for weight management. Remember, portion control is key, even with healthy foods.
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