Having a salad for lunch? How to make your plate a meal

 Having a salad for lunch? How to make your plate a meal

Lena Fisher

Leaves are almost always a complement or a starter at lunch or dinner time, but when we add a few simple ingredients, a salad can be worth a whole meal did you know?

A source of minerals, vitamins, and fiber, salad is the darling of healthy eating. It contributes to the proper functioning of the body, aids digestion, generates greater satiety, and contributes to weight maintenance, because it is generally low in calories.

Moreover, when well prepared, the dish can be an excellent way to eat something lighter, practical, and refreshing on hot days. Check out some tips:

How to make a salad a complete meal

Bet on leaves as a base

Salads are also versatile and there are endless options to vary the menu. The most suitable ingredients can change according to personal taste, but in general, a mix of leaves is always recommended ( lettuce In addition to the leaves, quinoa chickpeas and other legumes are good options to increase the base of the salad.

  • Cabbage;
  • Spinach;
  • Chard;
  • Cabbage;
  • Watercress.

Add raw vegetables and legumes

Then it's time to add your favorite vegetables and legumes. They are true superfoods, very rich in vitamins, minerals and antioxidants, especially flavonoids. vegetables crucifers See more alternatives:

  • Pumpkin;
  • Broccoli;
  • Cauliflower;
  • Radish;
  • Brussels sprouts.

Read also: Foods with (almost) zero calories

Add fruit for enhancement

Not everyone likes the idea of adding fruit to their food, but in a salad it can give it a distinctive taste. Especially fruits that are rich in water are excellent, but even denser fruits go well as part of the meal:

  • Strawberry;
  • Blueberry;
  • Mango;
  • Fig;
  • Lychee;
  • Pineapple;
  • Orange.

Don't forget protein

Finally, a complete meal cannot fail to include a source of protein, be it vegetable or animal. In short, besides being one of the three most important macronutrients for health, protein promotes and prolongs the feeling of satiety:

  • Egg;
  • White meats - chicken and fish;
  • Seafood;
  • Tofu;
  • Lentil;
  • Edamame;
  • White cheese;
  • Red meat.

Read also: Ways to consume protein without having to eat meat

Good fat to top it off

Like carbohydrate and protein, fat is one of the three most important macronutrients, so adding a source of good fat to a salad is a way to enhance the dish. health In particular, eating good sources of fat will help to better control cholesterol.

  • Avocado;
  • Olive oil;
  • Sardine;
  • Salmon;
  • Chia;
  • Flaxseed.

Abuse of healthy spices

Finally, don't forget to season the salad with different natural spices: turmeric, lemon, black pepper, rosemary, and basil, for example. Some spices, besides making the food tasty, are true allies in digestion and help to avoid the feeling of swelling, such as ginger, cinnamon, and mint.

The yogurt sauce is also very good because it is light and low in calories. Use two tablespoons of natural yogurt, a tablespoon of olive oil, two tablespoons of lemon juice (or vinegar), and two tablespoons of water. Mix until you get a homogeneous liquid.

Read more: Natural spices and herbs that can replace salt in the kitchen

Salad recipes that are worth a meal

Pot Salad


  • 1/2 small raw zucchini;
  • 1/2 US lettuce;
  • 1 tbsp (tablespoon) of olive oil
  • 1/2 small raw carrot;
  • 1/2 small cucumber;
  • 2 leaves of raw butter kale;
  • 1/2 lemon;
  • 1/2 can of green corn;
  • 1 tsp. pink salt
  • 1/2 cup purple cabbage
  • 1 diced cooked chicken breast.


First wash and sanitize all the ingredients, then chop the leaves, grate the cabbage and carrots, and slice the zucchini and cucumber, then assemble them in glass jars, placing first the leaves, then the cucumber, zucchini, carrots, cabbage, chicken, and lastly the corn. Finally, put the seasonings in a separate jar so they don't wilt.

Oriental salad


  • 3 chopped butter kale leaves;
  • 2 chopped chard leaves;
  • Thinly sliced smoked salmon (100g);
  • Sautéed shimeji mushrooms to taste;
  • Fresh grated ginger;
  • Olive oil to taste;
  • Lemon juice to taste;
  • Soy sauce to August.


First, in a bowl, arrange the cabbage, chard, salmon, and mushrooms, then make the dressing with the ginger, olive oil, lemon, and soy sauce.

Noodle Salad with Chicken


  • 110g onions;
  • 10ml whole milk;
  • 4 tbsp. light mayonnaise
  • 300g cooked skinless chicken breast;
  • 100g tomatoes.


First, cook the noodles and let them cool. Then, shred the cooked chicken breast, saute with the chopped tomatoes, onion and seasonings to taste for 5 minutes. Then mix everything in a bowl and divide into individual jars.

Potato Salad with Tuna


  • 800g boiled potatoes;
  • 1 raw green bell pepper;
  • 1 raw carrot;
  • 2 cans of grated tuna in oil;
  • 3 eggs;
  • 2 tomatoes.


First, chop the potatoes and cook the eggs, chopping them once they are ready. Then, cut the bell bell pepper and the onion, grate the carrot and put all the ingredients in a bowl, stirring well to mix. Finally, season to taste and separate in the baking cases.

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Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.