Simple. Salads.

Add more veggies to your diet by getting creative with simple salads.


By Anthony Fowler


Have you ever been at a restaurant with friends and ordered a salad? Following the departure of the waiter, did you have anyone ask you if you were on a diet? Did they even wait until the waitstaff departed? I don't know about you, but I have friends that would ask right there in front of everyone!

Sometimes you just want a salad. Maybe you want to eat something light, realize you haven't eaten many vegetables, or are actually on a diet. No matter the reason, there are many benefits to salads including the amount of colorful veggies or fruit one can consume, the low amount of calories per serving, and the ease that it takes to prepare them.

Below are some recipe ideas for salads to spark your creativity. They can be prepared as is or used as a springboard for future salad creations. They all consist of 5 to 6 ingredients and can, of course, be consumed with or without dressing. If you choose to use dressing, I recommend a light vinaigrette or balsamic vinegar and olive oil.

Breakfast Salad

This salad can make a light breakfast or brunch and can be served alone or with a few slices of toast. There is more fat in this salad and a good amount of protein. It also requires some minor cooking skill.

Boil three eggs and fry three to four strips of bacon (your choice of turkey or pork).

Combine the following ingredients in a bowl or on a plate:

  • 1 1/2 cups spinach
  • 3 hardboiled eggs (sliced)
  • 3-4 strips of bacon
  • 5 cherry tomatoes (quartered)
  • 1/8 cup shredded cheddar

Drizzle with one part each of white wine vinegar and orange juice to use as a dressing.

“Fruit” Salad

I have a sweet tooth so sometimes I want my greens with some sweetness. In this salad I can have both. The mixture of the fruit used in this salad works because the fruit I selected are crisp tasting and just a little sweet. The addition of mozzarella adds fat and protein to increase satiety.

Combine the following ingredients in a bowl or on a plate:

  • 1 1/2 cups mixed greens (pictured is a mixed of red leaf, green leaf, and romaine)
  • 1 Red Delicious apple (chopped)
  • 5-6 small strawberries (halved with tops removed)
  • 1/8 cup dried cranberries
  • 1/8 cup shredded mozzarella

Optional: Drizzle with the Honey Balsamic vinegar.

Asian Inspired Salad

In this salad I used prepackaged chicken, but feel free to sauté or bake your own chicken. Afterward toss the chicken in some teriyaki sauce. The use of crispy Chow Mien noodles adds crunch while the mandarin oranges add sweetness and play nicely off of the teriyaki sauce.

Lastly, snow peas add a crisp crunch to the salad and the almonds add healthy fats and increase the protein content. I recommend using no sugar added mandarin oranges. This salad probably comes together the quickest of the three as long as the chicken is already cooked.

Combine the following ingredients in a bowl or on a plate:

  • 1 1/2 cups spinach
  • 1/2 cup precooked chicken (chopped and tossed in teriyaki sauce)
  • 1/4 cup canned mandarin oranges (drained)
  • 1/4 cup crispy Chow Mein noodles
  • 1/8 cup sliced almonds
  • 7-10 snow peas

Optional: Drizzle with the Honey Balsamic vinegar.


Anthony Fowler is a certified Army Master Fitness Trainer who has been a fitness and nutrition enthusiast since he was 19. He has tried everything from Kefir to Tribulus in his quest to gain muscle mass and maintain a healthy lifestyle. He is a husband and father of three, and aspiring chef who enjoys lifting heavy weights, cooking healthy meals, and sharing his knowledge and experiences with anyone who will listen.