How to Build a Filling Dietitian-Approved Salad Packed with Nutrients

In case you haven’t heard, boring salads are out and hearty salads are in! As a registered dietitian, I know that building a salad with the right ingredients means feeling full longer and getting more bang for your buck with nutrients. The result? Steady, lasting energy and even stronger hair, skin, and nails. And that’s just the start. 

And with that, here is my tried and true, four-step, #RDapproved formula for building a salad with staying power to give you the energy and nutrients needed to power through your day.

Step 1: Protein

Out of the three macronutrients, protein is the most satiating, meaning it keeps us feeling full. Animal proteins like chicken and salmon are considered complete protein sources, so they contain all the essential amino acids (i.e., protein building blocks) that contribute to our muscles, hair, skin, and nails. 

Curious about the portion size? Use the palm of your hand as a general guide!

Here are a few easy protein-packed Taylor Farms salad recipes to try out:

Taylor Farms Everything Lox Salad in a bowl with a blue background

Looking for some plant-based ideas? No problem! Legumes and edamame are rich plant protein sources that also contain fiber and a slew of vitamins and minerals. Try adding one-half cup of lentils, chickpeas, tofu, or edamame to your next veggie-filled lunch, or check out these salad recipes with plant-based proteins:

Step 2: Whole Grains

Add unique textures and additional staying power to your salad by tossing in whole grains like quinoa, barley, brown rice, and farro. This is not only an easy way to make your salad more filling without adding excessive calories — whole grains are rich in fiber and vitamin B, which help aid digestion and metabolize our food.

Check out these tasty salad recipes packed with nutritious whole grains:

Taylor Farms Sunflower Crunch Grain Salad in a bowl with a blue background

Step 3: Fruit

Seasonal produce is a great way to make a salad more fun and nutritious, as in-season produce tastes the best and is higher in nutrients than during the off-season. That said, fruit is always an excellent inclusion in your salads, regardless of the season. Bursts of tangy and sweet are often ideal complements to the zesty, savory flavors found in many varieties of salads and dressings. 

Don’t know where to start? Berries are one of the most versatile fruits and are easy to mix in a salad. Plus, they’re full of antioxidants — research suggests antioxidants may help slow down the aging process and even prevent cancer.

Take a look at these unique fruit-filled salads that are sure to shake things up if you’ve grown bored with the same old recipes and ingredients:

Taylor Farms Grilled Halloumi and Strawberry Rose Salad on a plate with a purple background

Step 4: Leafy Greens, Veggies, Healthy Fats

If you’re looking for an easy way to check all these boxes, pick up a few Taylor Farms Chopped Salad Kits. Each meticulously-designed kit contains chopped and fully-washed veggies, unique toppings, and the perfect dressing to bring it all together. All you need to do is mix and serve! Convenient, healthy, and absolutely delicious. Sounds like an ideal combination, right?

Here are a few picks to get started with:

Taylor Farms Maple Bourbon Grilled Chicken Salad on a plate with a blue background

You can also use this handy store locator to find Taylor Farms products near you.

And there you have it! With just a little bit of strategy and planning ahead, you can easily set yourself up with an array of delicious, filling, and nutritious salads to give you the energy and nutrients needed to breeze through your week. Good luck!