1. Choose a Base (1-2 types)
Start with leafy greens or a starchy foundation:
Greens: lettuce (romaine, butter, etc.), spinach, kale, arugula, mixed greens
Grains/Carbs: quinoa, couscous, rice, or pasta
2. Add Colorful Vegetables (2-4 types)
Add fresh, roasted, or grilled vegetables for flavor and nutrients:
Tomatoes, cucumbers, bell peppers, carrots, beets, radishes, red onion, corn, etc.
3. Include a Protein (1 type)
Add plant-based or animal proteins to make it satisfying:
Plant-based: chickpeas, black beans, tofu, tempeh, edamame, lentils
Animal-based: grilled chicken, boiled eggs, tuna, salmon, turkey, or cheese (feta, mozzarella, etc.)
4. Toss in a Crunch Element (1-2 types)
Add texture with something crunchy:
Nuts (almonds, walnuts, cashews), seeds (sunflower, pumpkin, chia), croutons, tortilla strips
5. Include a Sweet or Tangy Element (1-2 types)
Balance flavors with something sweet or tangy:
Fresh fruits (berries, apple slices, orange segments, mango)
Dried fruits (raisins, cranberries, dates)
6. Finish with a Dressing
Use a dressing that complements your ingredients:
Simple Vinaigrette: olive oil, vinegar (balsamic, red wine, apple cider), mustard, honey
Creamy: ranch, Caesar, tahini, yogurt-based
Zesty: lemon juice, lime juice, fresh herbs
7. Optional Extras (1 type)
Enhance the salad with a final layer of flavor:
Fresh herbs (cilantro, parsley, basil), grated cheese, avocado slices, pickled vegetables, or spices
Assembly Tip
Layer the base first, then add toppings evenly for visual appeal. Drizzle the dressing last, and toss right before serving.
This pattern is easy to customize based on dietary preferences or what’s available in your kitchen!