How to Build a Better Salad (That Actually Keeps You Full)

Introduction

Salads have a reputation for being the ultimate “healthy” meal — but let’s be honest: many are boring, unsatisfying, and leave you reaching for snacks an hour later. The problem isn’t the concept — it’s the construction. A truly satisfying salad is colorful, nutrient-dense, and well-balanced. Here’s how I coach patients to build a salad that actually fills them up and keeps them energized.

What’s Wrong With Most Salads?

Most underwhelming salads are:

• Low in protein
• Lacking healthy fats
• Missing fiber-rich ingredients
• Too small or too skimpy

They’re often just a bowl of greens with a few chopped vegetables and a drizzle of dressing — not enough to fuel a full meal.

What Should a Balanced Salad Include?

I teach patients to think in building blocks. Aim to include:

• Greens — for volume and nutrients
• Protein — to keep you full and support metabolism
• Fiber — for blood sugar control and digestion
• Fat — for satiety and flavor
• Crunch + Color — for satisfaction and antioxidants

What Greens Work Best?

Mixing textures and flavors keeps things interesting. Try combinations like:

• Arugula + spinach
• Kale (massaged) + romaine
• Spring mix + shredded cabbage or slaw

Don’t be afraid to chop your greens finely — it helps blend flavors and makes the salad easier to eat.

What Are the Best Proteins to Add?

• Grilled chicken or turkey
• Hard-boiled eggs
• Salmon or tuna (canned works too)
• Tempeh, tofu, or edamame
• Beans or lentils

Aim for at least 20 grams of protein — more if it’s your main meal.

How Do You Add Healthy Fats?

Fat keeps you full and helps absorb fat-soluble vitamins. Add:

• Avocado slices
• Olive oil-based dressing
• Olives or nuts/seeds
• Feta or goat cheese (optional)

Fats also add flavor and richness to balance the crunch.

What Ingredients Add Crunch and Satisfaction?

• Shredded carrots
• Cucumber slices
• Radishes
• Roasted chickpeas or sunflower seeds
• Red cabbage or crispy onions (sparingly)

Texture matters — it keeps you engaged while eating.

What Carbs Can You Add Without Overdoing It?

Carbs are fine in moderation — especially fiber-rich ones. Try:

• Sweet potatoes (roasted or cubed)
• Quinoa or farro
• Black beans or lentils
• Fresh fruit (berries, apples, oranges)

These balance your meal and help with long-lasting energy.

How Do You Make Homemade Dressings?

Skip the bottled stuff — most are full of sugar and seed oils. Try this basic vinaigrette:

• 3 parts olive oil
• 1 part vinegar or lemon juice
• 1 tsp mustard or tahini for creaminess
• Salt, pepper, garlic powder, herbs

Shake in a jar and store for up to a week. You can also use hummus or pesto thinned with lemon juice as a dressing base.

What If You’re Eating Out?

Look for salads that include:

• Grilled protein
• Avocado or seeds
• Vegetables beyond lettuce
• Dressing on the side

You can always add extras or ask to swap ingredients — restaurants are usually happy to accommodate.

Final Thoughts

Salads shouldn’t feel like punishment. When built correctly, they’re one of the easiest and most versatile meals you can make. They support digestion, energy, blood sugar, and weight goals — and they can taste amazing. Don’t be afraid to experiment. Build your own “salad formula” and adjust based on the season, your cravings, and what you have on hand. The key? Balance, variety, and enough protein to keep you full until your next meal.