How to Make a Salad That Keeps You Full.
If your salad leaves you reaching for snacks an hour later, it’s not doing its job. A real salad meal should keep you full, focused, and satisfied without the blood sugar rollercoaster. Here’s how to turn your bowl into a balanced, crave-worthy meal that fuels you for hours using the Eat Shed Glow™ method. Serves 1.
Step 1: Build Your Meal With The Right Stuff
Veggies (2-4 cups raw, steamed, or roasted)
Think leafy greens (romaine, kale, butter lettuce, arugula, spinach), broccoli, cauliflower, cabbage, tomatoes, cucumbers, green beans, hearts of palm, or artichokes, fermented veggies (kimchi, sauerkraut, pickles).
Quality Protein (6-8 ounces, 3-4 eggs, think size of your palm)
Add grilled chicken breast or pulled rotisserie chicken, eggs, wild shrimps, salmon filet, low-mercury canned tuna (Safe Catch albacore tuna in water), tofu (cube and sautéed with avocado oil spray or in soy/ponzu sauce until all water is absorbed and they start looking crispy), shelled edamame, lean meats such as a bison/beef/turkey burger patty.
Healthy Fats (Pick 2)
1 Tbsp olive oil
1/2 avocado
2 Tbsp raw nuts or seeds
2 Tbsp pitted olives
2 Tbsp cheese (parmesan, goat, cheddar, mozzarella, cottage cheese)
Homemade or clean salad dressing (see STEP 2 below)
Complex Carbs (Pick 1 *Optional)
1/2 cup starchy veggies (sweet potatoes, pumpkin, beets), 1/2 cup quinoa/grains/beans/corn, 1 high-fiber toast (Ezekiel, sourdough, multigrain, tortilla), 1/2 cup low-in sugar fruits (green apple, berries - avoid dried fruits)
Seasoning of Choice
Use sea salt, black pepper, and any fresh or dried herbs you love such as parsley, dill, basil, cilantro, sumac, mint or thyme
Step 2: Add Dressing of Choice (Serves 1 Bowl)
Simple
Drizzle with 1 Tbsp olive oil, sea salt, black pepper, and your favorite herbs
Classic Vinaigrette
Mix 1 Tbsp olive oil with 1.5 tsp lemon juice or vinegar (apple cider or red wine). Optional: whisk in ¼ tsp Dijon
Creamy Lemon
Mix 1 Tbsp mayo or tahini with 1.5 tsp lemon juice and ⅛ tsp sea salt
Clean Salad Dressing (Caesar, Ranch, Green Goddess)
2 Tbsp prepared dressing made with avocado oil and no added sugars by Primal Kitchen (Coco’s pantry favorite).
Step 3: Assemble and Toss
Add everything to a bowl, top with your dressing of choice, and toss right before eating.
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