Build a Salad

I am a hugeeeeee salad advocate. When I say I eat at least one big salad a day…, well I do. But rest assured that the last thing I am doing is eating a couple pieces of lettuce with some chopped tomato and store-bought fat-free Italian dressing. Reason 1: I am not a rabbit. Reason 2: talk about boring… I may not be artistic in my drawing abilities, but salads, that’s another story.

Since I have started university, I tend to resort to quick and easy meals throughout the week that serve one person. To do this, I don’t “meal prep” but instead “food prep”. I make a bunch of ingredients I know I will use throughout the week and then have easy access come meal time. I try to prep a couple sources of protein: chicken, tofu, shrimp, etc. A few starches: quinoa, rice, sweet potato. As well as some roasted/cooked/chopped veggies. Because again, easy access = easy healthy eating.

Salads have the potential to be one of the most satisfying meals when constructed properly. And how should you construct your salad you might ask? Basically, put whatever you want in it. I know, crazy concept right?

Below you will find a list of delicious and nutritious ingredients you can add to your delicious salad. Take this inspiration and let your mind run free. Enjoy this nutrient-dense meal and switch it up so you never get bored!

Your salad can take on really any style. From a taco salad to Asian fusion, to a classic green salad. It truly is your oyster.

I have included a little * next to all of my personal faves that always just hit the spot!

Build a Salad

Base – Greens
  • Kale
  • Mixed greens
  • Arugula *
  • Romaine lettuce
  • quinoa*
  • Sweet potato*
  • Rice
  • Wild rice
  • Chicken breast
  • Tofu/tempeh
  • Shrimp
  • Steak
  • Salmon
  • chickpea/black beans
  • edamame
  • Cheese: Feta, goat cheese, parmesan
  • Strawberry/raspberry/blueberry/blackberry*
  • apple
  • grapefruit
  • pomegranate
  • persimon
  • Watermelon
  • Avocado*
  • cucumber
  • fennel*
  • peas
  • Roasted zucchini/eggplant
  • shredded cabbage/carrot
  • Fresh herbs
Nuts, Seeds & Dried fruit


Pine nuts/sunflower seeds/pumpkin seeds

Cranberries/Chopped dates/Dried figs

Salad Dressing

Maple balsamic dressing

Sweet citrus dressing

Build it

  1. Now the building is up to you! Make a nice big serving for a group or whip up a perfect individual size to satisfy your soul.
  2. Add greens of choice to a bowl and toss with a couple tablespoons of dressing.
  3. The rest is pretty simple… Add as many or as few of the toppings you would like and mix it up, (or don’t) some people like mixing, and others don’t. I’m not here to tell you what to do
  4. Happy salad designing!

Published by athl-eats

I'd like to consider myself a food and coffee enthusiast. I always get excited to create eat flavourful recipes that fuel my mind and my body. A few of my favourite foods consist of salads (the fun kind), sourdough bread, avocados, and almond butter. My coffee order is an iced americano with oatmilk no matter the weather.

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