Don't Let Salads Fool You: Salads 101

Most people believe that if you order a salad you're doing something right. Wrong. If you aren't careful your salads could set you back about 700 calories. While you may think you've made a healthy choice, you probably should have just ordered that burger. At least, you would have been happier with the burger. 

Instead of ordering salads from popular chains which can be over priced and over portioned, I make my lunch the night before.

I love grocery shopping (actually shopping in general) so I enjoy going to the grocery store on Sundays to get a weeks worth of meals. This week I bought mint and basil to add some newness and freshness to my summer meals. 

Here is a recap of last week's lunches all under 300 calories. 

Monday: Grilled salmon marinated in light soy sauce with steamed snow peas, broccoli, & tofu noodles

Tuesday: Basil, brussel sprout, cherry tomato, zucchini, and red onion sauteed over salad

Wednesday: Turkey burger with red onion, basil, feta, and spinach

Thursday: Mint, grapefruit salad with grilled shrimp

Friday: Jack's Wife Frieda's tuna & avocado salad  (light and delicious!)

Grapefruit Salad with Grilled Shrimp & Feta:

Recipe:

• 10 medium shrimp (110 calories) (defrosted and grilled)
• 1/4 Grapefruit (45 calories)
• 1/8 cup feta (40 calories)
• 1 tsp lemon zest
• 2 1/2 cups chopped lettuce
• 1/4 cucumber (sliced)
• 1/4 cup chopped onion
• Coarsely chopped mint
• A handful of cherry tomatoes
• A pinch of salt & pepper to bring out the flavors
• optional: 1/4 avocado (45 calories)

Preparation: 

Thaw shrimp in warm water until they begin to turn pink. Grill on a grill or George Foreman for about 3 minutes until they completely pink. Chop remaining ingredients to your liking. When you cut the grapefruit into about 1/4" cubes, the juice will also act as a dressing. You can also squeeze some lemon on top. If you add avocado to your salad you can also mash up the avocado and incorporate it into the lettuce so the avocado (with the lemon) acts as a dressing. Bottom line, there are so many different flavors between the grapefruit, mint, and shrimp that you won't want to mask the flavors with dressing. It's a perfect, interesting, and colorful salad that will impress your coworkers.  

Total: ~200-250 calories

Salad-Making Tips:

1. Always measure your portions. Measuring cups, scales, and serving sizes are always your best friend

2. Chop your salads so it takes you longer to eat. It takes 20 minutes to realize you're full

3. Avoid salad dressing at all costs. Lemon juice, salt & pepper is a tasty fresh option. Balsamic vinegar is also another great solution

4. Endless greens, not endless vegetables. Be mindful of corn, its starchy and high in sugar.

5. One serving of protein (nuts, beans are their own protein not an addition to)

6. Avocado is not a green, 1/4 of an avocado is about 45 calories.

You won't feel deprived or dissatisfied. I promise!