Have you ever eaten a huge salad for lunch or dinner and feel stuffed — then wonder why you’re starving a couple hours later? Was your salad just a big bowl of veggies? That big bowl of veggies was probably only a mere 200 calories – more like a snack than a meal.
A salad doesn’t always have to mean lettuce. Consider pasta salad, potato salad, quinoa salad, and bean salads — either on top of your favorite salad greens, or as an alternative to the traditional salad. Additions like grains and starches will really help your salads stick with you for more than a few hours. Here are some tips to make your summer salads more satisfying:
Beans: Add chickpeas, black beans, or whatever bean you think sounds good with your veggies to round out the salad. They’re a great combination of protein and fiber to help you feel fuller longer.
Grains: Whole grains like brown rice, quinoa, lentils (technically a grain legume), couscous, or farro make salads more filling.
Protein: Adding grilled chicken, salmon or even tofu provides a healthy serving of protein that will keep you going.
Nuts: Nuts provide good unsaturated fats that fill you up. Walnuts and sliced almonds are always great, but feel free to try pecans, cashews, peanuts, pumpkin seeds or anything else that sounds interesting.
Avocados: Don’t be shy on your avocado quantity. This healthy fat is amazing for filling you up plus giving you incredible nutrition. It’s great for healthy skin, hair and nails and so easily digested.
Eggs: Boiled, fried or poached, an egg is a wonderful way to make your salad more substantial. Try soft boiling them for 6 minutes so that the yolk is still gooey and can act as a dressing.