One Big Salad

When it comes to sustainable healthy eating, simplicity is key.

This "One Big Salad" concept revolves around creating a satisfying, nutrient-dense meal that keeps you genuinely full without the hassle of complex recipes or even calorie counting.

By focusing on filling your plate with a generous amount of base greens and a substantial protein source, you can enjoy a hearty meal that supports your fitness goals and overall well-being. This approach not only simplifies meal preparation but also ensures you get a variety of nutrients from whole, unprocessed foods.

Core Ingredients

The One Big Salad all starts with our core ingredients and builds up from there. The core ingredients set the stage for a successful One Big Salad. Get this right and we’re checking many other boxes almost by default.

Base Greens

The foundation of your One Big Salad should be a generous serving of base greens.

Options like spinach, kale, and mixed greens are excellent choices. These leafy greens are low in calories but high in essential vitamins, minerals, and fiber so feel free to add a lot. They add volume to your salad, making it more filling and helping you stay full for longer periods, without the extra fluff.

Proteins

Protein is crucial for muscle maintenance and overall satiety.

Including a substantial protein source in your salad will help you feel satisfied and prevent overeating. Add one protein choice or mix and match several in the same One Big Salad. It all counts! Some great options include (but are certainly not limited to) chicken, tofu, chickpeas, beans, and boiled eggs. As long as we’re prioritizing whole food sources, have at it!

Additional Ingredients (As Space Allows)

Once we have our foundation laid with our base greens and protein(s), it’s time to fill in all the remaining gaps. We want to add enough to fill ourselves and to do it with nutrient-dense options to enhance flavor, texture, and nutritional value without significantly increasing the calorie count.

Vegetables

Adding a variety of colorful vegetables not only makes your salad more visually appealing but also increases its nutrient diversity. Consider including bell peppers, cucumbers, tomatoes, carrots, broccoli, and cauliflower.

Healthy Fats

Incorporating healthy fats can improve the absorption of fat-soluble vitamins and add a satisfying richness to your salad. Avocado, nuts, seeds, and a drizzle of olive oil are excellent choices. Remember, a little goes a long way, so add these in moderation.

Complex Carbohydrates

If you have space and need an extra boost of energy, include complex carbohydrates to the mix. Quinoa, rice, and potatoes are great options that provide sustained energy and additional fiber. And since our One Big Salad is already packed we don’t really have the capacity to overdo it with carbs at this point. So don’t hold back if you don’t want to!

Flavor Enhancers

To keep your salad exciting, experiment with different herbs, spices, and dressings. Fresh herbs like parsley, cilantro, and basil can add a burst of flavor, while spices such as black pepper, cumin, and paprika can enhance the overall taste. A squeeze of lemon juice or a splash of vinegar can also add a refreshing tang.

Putting it All Together: Building Your Salad

1. Choose your base greens (don’t hold back!)
2. Add a substantial protein source (or multiple sources)
3. Add Colorful Vegetables
4. Include Healthy Fats
5. Add Carbohydrates
6. Enhance Flavor with Herbs, Spices, and a Light Dressin

Tips for Making the Perfect Salad

• Balance Flavors and Textures: Combine crunchy, creamy, and juicy ingredients to keep each bite interesting and satisfying.
• Prep in Advance: Chop vegetables and cook carbs and/or proteins ahead of time to make salad assembly quick and easy.
• Experiment with Dressings: Try different combinations of olive oil, vinegar, and herbs to keep your salads flavorful and exciting.
• Use Seasonal Ingredients: Take advantage of fresh, local produce to enhance the taste and nutritional value of your salad.
• Mix and Match: Don't be afraid to vary your ingredients each time to discover new favorite combinations and prevent salad boredom.

Adjust it Based on Your Goal

Depending on your goal, we can adjust the volume of certain items in the One Big Salad to better align with what we’re after.

• Cutting: Prioritize adding more base greens and vegetables, and less carbohydrates. This will keep us full with a very minimal amount of calories.
• Bulk: Add slightly less base greens and vegetables and fill all the extra space with carbohydrates. This will allow you to still consume plenty of vitamins and minerals while easily getting in some extra calories.

No matter what, protein will stay the same (i.e., a lot).

Either way, you can make the One Big Salad work for you!