Just because you're munching on a salad doesn’t automatically make you the picture of health. I know, I know—every fitness ad out there seems to show someone happily crunching through a bowl of greens.
But here’s the thing: while salads can be great, they’re not always the health magic you’ve been led to believe. In fact, some salads are basically just a sad pile of leaves that leave you hungry, cranky, and reaching for snacks an hour later.
So, what’s the deal? Why isn’t your leafy meal always the best option?
A Bowl of Lettuce is Not a Meal
First things first—if your salad consists of nothing but a heap of lettuce and a few cherry tomatoes, you’re basically eating air. Sure, you’re getting some fibre and a handful of vitamins, but that’s about it. Where’s the protein? Where are the healthy fats? Where’s the satisfaction, people?!
Lettuce alone won't keep you full, and if you find yourself staring longingly at the office vending machine later, now you know why. Your body needs more than water-packed greens to function.
Some Salads Are Sugar Bombs in Disguise
If you think you’re making the "healthy" choice by grabbing that fancy pre-made salad at the grocery store, take a closer look. Some of these so-called healthy salads are loaded with sugary dressings, candied nuts, dried fruits, and fried toppings. Basically, you might as well have ordered a burger. Be aware that not every salad is a magic diet choice.
Balance is Key—Not Just Greens
Here’s where we get into the actual science of eating. A salad that leaves you feeling full and satisfied (without that 3 p.m. snack attack) is one that’s balanced. I’m talking about a little bit of everything your body needs: protein, fats, fibre, and yes, even carbs.
Protein: Add some grilled chicken, beans, turkey, or even a hard-boiled egg. Protein helps keep you full longer and supports your muscles. Bonus points: it doesn’t have to be tasteless grilled chicken. Spicy shrimp, leftover steak, or a handful of chickpeas can turn a boring salad into a solid meal.
Healthy fats: These are your best friend when it comes to feeling satisfied. Avocados, olive oil, nuts, seeds—these little guys pack a punch when it comes to satiety. Plus, they help your body absorb vitamins from all those veggies you're eating.
Carbs: Yes, you heard me—carbs. Toss in some quinoa, sweet potatoes, or even a slice of whole-grain bread on the side. Carbs give you energy and help your body run smoothly. So unless you want to be hangry by noon, don’t skip them.
It's About Sustaining Energy, Not Starving Yourself
The goal of eating isn’t to punish yourself or to see how long you can survive on minimal calories (let’s leave the starvation diets in the early 2000s where they belong). The point of a meal, even a salad, is to fuel your body with what it needs to keep going strong—without leaving you scrounging for snacks later and to enjoy the taste of your food.
You wouldn’t put a couple of drops of gas in your car and expect it to get you anywhere, right? Same goes for your body. A sad salad with just greens isn’t going to cut it, no matter how many motivational quotes are on your water bottle.
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How to Build a Salad that Doesn’t Suck: My Refire motto is…if you're going to make a salad, make it count. Here’s a foolproof formula for building a salad that’s not only healthy but will actually keep you full:
Base: Start with a variety of greens (spinach, arugula, romaine, kale (no thanks)—whatever makes you happy).
Protein: Add a solid source like chicken, turkey, tofu, beans, or even a protein-packed grain like quinoa.
Healthy Fats: Avocado slices, olive oil dressing, nuts, or seeds to keep you satisfied.
Fiber: Load up on veggies! Add cucumbers, bell peppers, tomatoes, carrots, broccoli—whatever’s in season and adds crunch.
Carbs: Don’t shy away from roasted sweet potatoes, quinoa, or even whole-wheat croutons if you're feeling fancy.
Flavor: A drizzle of olive oil with a squeeze of lemon or balsamic vinegar can go a long way. Or if you’re into creamy dressings, try a simple yogurt-based dressing instead of the sugar-laden ranch. I’m a big fan of spice so I’ll add salsa, banana peppers or jalapeno stuff olives!
Make sure your salad is packed with the right stuff—protein, fats, fibre, and carbs—so it fuels you up and doesn’t leave you running on empty. Because let’s be real, no one has time for a diet that leaves them hangry and obsessing over snacks two hours later.
Next time you order that salad, make sure it’s something more than just a pile of leaves. You deserve a meal that actually tastes good and keeps you full, right?
If you liked this read, check out this one about easy meal prep tricks!
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