Try These Healthy Salads For Lunch

healthy salads for lunch

Lunch is one of the most important meals in the day because at that time you are either working or are out and most often in a hurry to eat something. With lack of time comes a lack of possible options and many tend to settle for a fast food or go with the same old whole-wheat burgers or toast each day.However there are ways to spice up your lunch without resorting to your high-calorie diet list. One of those ways is to make your salad or at least get a simple salad from a restaurant and make your own dressing. If you are unable to do any of these have the dressing served separately and use only a tablespoon or two on your salad. Don’t ask for fat-free salads as they have high sugar and sodium contents and regular restaurant dressings are generally filled with loads of calories.

A good salad will have all the major ingredients including healthy fats, proteins, carbs and vegetables which is more well-rounded solution. It is healthy and sustaining food that keeps you feeling full for a long time.

The best salad ideas are the ones that exclude cheese, sugared nuts, croutons, bacon bits and processed meats. A good alternative for salad dressings is using a high-quality olive, flaxseed or sesame oil with herbs, lemon juice, low-fat Italian dressing, non-fat yogurt or cottage cheese with herb and Dijon mustard or vinaigrettes that have 3 parts oil, 1 part vinegar, herbs and an emulsifier like Dijon mustard.

You also need to include a bit of healthy fats in your salads to improve your mood, energy level and avoid heart disease and cholesterol risks. About 25-30 percent of your diet should come from fat most of which ought to be polyunsaturated and monounsaturated fats that can happen if you include olives, nuts and seeds, avocado, tofu, oil, broiled, grilled or steamed fatty fish like salmon, tuna and trout in your salad.

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A lot of times the cravings don’t stop and your body continuously asks for food despite having eaten a salad which is an indicator for lack of protein in your diet. If you are looking to build muscle or even just to pass your day with enough strength you need to add protein to your diet which doesn’t restrict you to add meat.

Some ways to include protein in your salad is by adding grass-fed beef, grilled or baked chicken or turkey breast and grilled, baked or steamed fish or canned water-packed tuna. For less focus on meat add non-fat cottage cheese, chopped boil egg, unsalted and rinsed beans and legumes like edamame, chick peas, black beans, kidney beans, lentils and lima beans. One more option is to add unsalted nuts like walnuts, pecans, peanuts, almonds or pine nuts and roasted sunflower, pumpkin, sesame or flax seeds.

You need 5 to 6 servings of carbs each day so keep in mind that those fibers and leafs are a requirement for your salad as well. Fresh fruit such as apples, pears, berries, melons and grapes or fresh vegetables like tomatoes, broccoli bell peppers, baby spinach, romaine, watercress, red leaf, mesclun, Swiss chard, kale, carrots, mushrooms, radishes green peas, snap peas and basically any vegetable would do the trick.

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