5 Step DIY Salad

I have started making my own salads for 2 reasons. 1) I like what I put in them better than manufacturers and 2) It is much much cheaper. Eating healthy doesn't have to break the bank, but you do have to be willing to put in a few extra minutes to capitalize on savings. Here is a great step by step way to make your own salad. I hope this is helpful and saves a little money.

Choose as many ingredients as you want. If you are using the Portion Control System, be sure to keep up with your portions. Each step is color coded to match the color coded containers.

Step 1: Choose Your Lettuce

• Kale - 1 cup raw
• Spinach - 1 cup raw
• Cabbage - 1 cup chopped
• Lettuce (not iceberg - it has little nutritional value) - 1 cup chopped

Step 2: Add Protein

• Chicken (boneless, skinless) - 3/4 cup diced, cooked
• Turkey Breast (boneless, skinless), Lean ground chicken or turkey - 3/4 cup diced, cooked
• Fish, fresh water (catfish, tilapia, or trout) - 3/4 cup flaked, cooked
• Fish, cold water, wild caught (cod, salmon, halibut, tune) - 3/4 cup flaked
• Hard-boiled eggs - 2 large
• Hard-boiled egg whites - 8 large
• Shellfish (shrimp, crab, lobster) or lean ground red meat - 3/4 cup, cooked
• Tofu, canned light in water - 3/4 cup, drained
• Ham, low sodium - 3/4 cup

Step 3: Add Veggies

• Broccoli - 1/4 cup chopped
• Asparagus - 1/4 cup
• Beets - 1/2 medium
• Tomatoes - 1/4 cup
• String Beans - 1/4 cup
• Peppers, diced - 1/4 cup
• Carrots - 1/4 cup sliced
• Cauliflower - 1/4 cup chopped
• Snow Peas - 1/4 cup
• Cucumbers - 1/4 cup sliced
• Celery - 1/4 cup sliced
• Mushrooms - 1/4 cup sliced
• Radishes - 1/4 cup sliced
• Onions - 1/4 cup chopped
• Sprouts - 1/4 cup chopped

Step 4: Make it Filling by Choosing a Carb,  Healthy Fat, and a Seed

      Carbs

• Quinoa - 1/2 cup cooked
• Beans - 1/2 cup cooked
• Lentils - 1/2 cup cooked, drained
• Edamame - 1/2 cup sliced
• Peas - 1/2 cup
• Corn - 1 ear
• Barley - 1/2 cup chopped
• Couscous, whole wheat - 1/2 cup cooked

      Healthy Fat

• Avocado - 1/4 medium
• Feta cheese - 1/4 cup crumbled
• Goat cheese - 1/4 cup crumbled
• Cheddar, Provolone, Jack - 1/4 cup shredded
• Mozzarella (low moisture) - 1/4 cup shredded
• Parmesan - 1/4 cup shredded

     Seeds

• Raw Nuts - 2 Tbsp chopped
• Raw Seeds - 2 Tbsp
• Flaxseed - 2 Tbsp ground
• Olives - 10 medium olives

Step 5: Top with a Dressing

• Balsamic Vinaigrette - 2 Tbsp
• Asian Citrus Vinaigrette - 2 Tbsp
• Lemon Tarragon Vinaigrette - 2 Tbsp
• Creamy Cilantro Dressing - 2 Tbsp
• Dijon Vinaigrette - 2 Tbsp