How to Make a Delicious 400 Calorie Salad

Rate this post

how to make 400 calorie salad

 

Show me your fridge and I’ll show you an unlimited salad bar. When I tell people that I eat a salad for lunch every day, I’m often met with, “But, doesn’t it get boring?”

The truth is…no. It seems impossible, right? I get the skepticism. But salads are pretty limitless. By nature, they’re just mixes and matches and variations. The trick, or the secret, to loving them for a long time, might not just be finding fun, new ways to make them but in being committed to finding fun ways to make them, which might at first sound like the same thing, but there’s a subtle difference there, and it matters.

 

How to Build a 400-Calorie Salad

how to make 400 calorie salad

100 calories: vegetables
(add as much as you want of any of the below)

  • greens: kale, romaine, baby spinach, mixed baby lettuces, arugula, frisee, red or green leaf, butter, bibb
  • carrots (grated, sliced thinly on the diagonal, spiralized or shredded)
  • peppers: any color (sliced or chopped)
  • red cabbage (shaved)
  • cucumber (seeds removed, halved and chopped)

how to make 400 calorie salad

100-150 calories: protein

  • 3 oz of chicken, beef, pork, tofu, tempeh, or fish
  • ½ cup beans or lentils
  • 2 large eggs (hard-boiled)
  • 1 can tuna fish or salmon
  • 1/2- ¾ cup cottage cheese

how to make 400 calorie salad

100-150 calories: fat

  • ]1/3 of an avocado
  • 2 tablespoons of any dressing (all will generally be oil or fat-based, and average around 150 calories per serving)
  • 2 tablespoons chopped nuts/seeds: almonds, walnuts, pecans, sunflower seeds, pepitas
  • 3 tablespoons full fat sour cream (excellent topping for a Mexican salad along with salsa or fresh pico de gallo)
  • 1 ounce or ¼ cup shredded/grated/crumbled cheese: any kind

how to make 400 calorie salad

100 calories: fun

  • ¼ cup dried cranberries or raisins
  • handful croutons (1/4 to 1/3 cup)
  • mandarin oranges and fried wontons (for an Asian-style salad)
  • tortilla strips or chips (for a Mexican salad)
  • ¼ cup hummus
  • 2 slices bacon, crumbled

 

how to make 400 calorie salad