I love salads because they really very easily lend themselves to being piled high with fresh, raw, nutritious toppings. It's a natural way to "eat the rainbow" and get lots of vitamins in a format that doesn't taste bland or like a dietary chore.

Salads have gotten a bad reputation in the last decade or so. People often warn dieters of the "hidden calories" in a salad but as long as you focus on adding mostly fresh toppings, and keeping your "guilty" toppings to a minimum, there's no reason to avoid delicious salad combinations. Do be aware that once you've added some dressing, nuts, and other high calorie goodies, you've officially turned what might have been intended to be a side snack or appetizer, into something with the caloric heft of a meal.

Here's what I had for lunch today - along with some fruit, since this was so low im carbohydrates. My guilty topping was the addition of cheese (we normally don't include much dairy in our diets).

How to make this salad:

Spinach: Literally, as much as you'd like

2 Eggs: Hard boiled or even scrambled if you're in a time pinch

Spring Onions: 1/4 Cup

Dried Cranberries: 1/4 Cup

Cherry Tomatoes: 6-10 Small tomatoes

Feta: 1/4 Cup

Walnuts: 2 Tbsp, chopped

Apple Cider Vinegar + Garlic Dressing: 1.5 Tbsp, Here's the one we've been using recently - You can also make your own at home

Add whatever other fresh ingredients you might like. Be especially generous when dishing yourself up the greens & vegetables; things like spinach, lettuce, tomatoes, onions, mushrooms, and many other vegetables add minimal calories but add a variety of vitamins and extra fiber, helping you feel full longer.

Nutrition Information:

High In: iron, manganese, phosphorus, riboflavin, selenium
Very high in: Vitamin A, Vitamin B6, Vitamin C

Calories: 318
Total Fat: 22 g
Saturated Fat: 6 g
Cholesterol: 340 mg
Sodium: 370 mg
Total Carbohydrates: 13 g
Dietary Fiber: 5.2 g
Protein: 21 g