In our practice, we often hear clients say “salads leave me hungry” or “salads don’t feel me up.”  And more often than not these statements are true.  Salads will not fill you up unless they’re balanced with a protein source and a carbohydrate. Below we will teach you how to make a side salad into a filling main course.

Ever wonder why a side salad is called a side salad? 

It’s because a side salad is supposed to be accompanied by the main course.  And usually, that main course has protein, carbohydrates and some veggies.  So when you make a side salad for the main course, you’re left hangry.  

What is a balanced salad? 

A balanced salad consists of a combination of veggies or greens, protein, and carbohydrates. Lettuce doesn’t have to be the main ingredient.

How To Make A Balanced Salad

1. Fill your plate or bowl with fresh greens or veggies.

Greens Suggestions

• Mixed Lettuces Blends
• Baby spinach
• Kale
• Green Leaf Lettuce
• Red Leaf Lettuce
• Butter Lettuce
• Romaine Lettuce
• Radicchio

Veggies Suggestions

• Cucumber
• Carrots
• Red onion
• Tomatoes
• Red cabbage
• Celery
• Peppers

2. Add a protein section

• Chicken 
• Beef
• Shrimp
• Salmon
• Tofu
• Canned tuna
• Chickpeas
• Black beans
• Boiled egg
• Cheese

4. Add a carbohydrate

• Quinoa
• Rice
• Sweet Potatoes
• Pasta 
• Buckwheat 
• Barley

5. Add and additional protein crunch (optional)

• Nuts (almond slices, walnuts, cashews)
• Seeds (chia seeds, pumpkin seeds, hemp seeds)

6. Try Something Different (optional)

• Fruit (orange slices, blueberries, strawberries)
• Sliced avocado 

7. Top with your favourite dressing

Balanced Salad Recipes

The following is a roundup of well-balanced salads from the blog.  As well as from some recipes from our dietitians’ friends.  We hope you enjoy these easy salad recipes.   

ON THE BLOG: Apple Almond Quinoa Salad With Maple Tahini Dressing.

ON THE BLOG: Black Bean Quinoa Salad

Berry Chicken Salad with Balsamic Vinaigrette by Chef Julie Andrews, MS, RDN, CD

A delicious balance of mixed greens, grilled chicken, berries, avocado, quinoa and simple balsamic dressing. This salad contains protein, heart healthy fats and complex carbohydrates!

Wild Rice and Bean Salad By Nicole Stevens, MScFN, RD, of Lettuce Veg Out

This delicious salad is packed with nutritious, filling and satisfying ingredients including wild rice, chickpeas, kidney beans and plenty of colourful vegetables. With a flavourful vinaigrette and lots of fresh parsley, this meal is bright and tasty.

Summer Berry Chicken Salad with Honey Lime Dressing by Sarah Schlichter, MPH, RDN of Bucket List Tummy

Check out this Summer Berry Chicken Salad is the perfect blend of fruity, sweet and savory. Filled with strawberry marinated chicken, it’s the perfect way to eat healthy in season, topped with a refreshing, creamy honey lime salad dressing.

Sweet Potato Quinoa Salad By Lexi Endicott, RD, LD, of To Taste Culinary Nutrition

Quinoa is a very versatile grain and is just as easy to make as rice, has great texture, and is full of fibre and protein. This simple Sweet Potato Quinoa Salad could be a great meal or side dish for any time of year!

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