If you’ve ever wanted to turn a simple bowl of greens into a filling main meal salad, you’re in the right place. Salads don’t have to be boring or light—they can be colourful, hearty, and delicious enough to keep you full for hours. With a few easy steps, you can build a main meal salad that’s balanced, nourishing, and fun to eat.
Why Eat Big, Beautiful Salads?
Large salads are more than just healthy — they can be seriously tasty and completely satisfying. Here’s why they’re worth adding to your daily routine:
🥗 1. They’re filling (and exciting!)
Crunchy veggies, soft grains, juicy fruit — salads can be packed with textures, flavors, and heartiness that keep you full until your next meal.
🌈 2. They skyrocket your nutrition
Eating a big salad every day is a simple way to increase your fruit and veggie intake. Pair it with a smoothie for breakfast and you’re winning the nutrition game before lunch!
⚡️ 3. They’re fast to make
Many main-meal salads take less than 15 minutes to pull together, especially if you do a little meal prepping ahead of time.
🍱 4. They’re perfect for meal prep
Chop your produce, cook your grains, prep your beans, and blend a dressing when you get home from the store. You can have healthy lunches for the whole week ready in minutes.
🔥 5. No sweating over a hot stove
Most salad components require little or no cooking — and ingredients like beans, quinoa, or tofu can be prepared in bulk.
If you want a printable PDF of this 5-step salad formula, simply subscribe using the box above (coming soon). It’s great to keep on your fridge!
🌿 Step 1: Choose Your Greens Base
Your greens are the foundation of your salad — they’re packed with fiber, nutrients, and plant-powered goodness.
Choose three cups of any combination of:
- Spinach
- Kale
- Lettuce (romaine, butter, iceberg, mixed greens, etc.)
- Arugula
- Watercress
- Radicchio
- Mizuna
- Or any leafy greens you enjoy!
Mixing greens adds both flavor and texture, and makes your salad much more fun to eat.
🍚 Step 2: Add Whole Grains and/or Legumes
This is what turns your salad from “light snack” to “real meal.”
Add one cup total (a mix is even better!) of:
- Quinoa
- Brown rice
- Barley
- Lentils
- Chickpeas
- Black beans
- Edamame
- Tofu or tempeh
These ingredients bring protein, fiber, and staying power — so you stay full for hours.
🍅 Step 3: Add Veggies and/or Fruit
This is where your salad becomes colorful, fun, and loaded with vitamins.
Add 1–2 cups of any of the following:
Veggies:
- Cucumbers
- Bell peppers
- Tomatoes
- Carrots (sliced or grated)
- Broccoli (raw or lightly steamed)
- Beetroot
- Zucchini
- Corn
Fruit:
- Strawberries
- Blueberries
- Mango
- Apple slices
- Orange segments
- Grapes
Fruit adds natural sweetness and makes the salad taste super refreshing.
🥑 Step 4: Add Healthy Fats
Healthy fats are important for flavor, fullness, and absorbing nutrients.
Add 1–2 tablespoons of:
- Nuts
- Seeds
- Avocado chunks
- Tahini
- Nut butter drizzle (yes, it works!)
Just keep an eye on portions — a small amount goes a long way.
🥗 Step 5: Finish With a Delicious Dressing
This is the magic step that transforms a “just okay” salad into a “wow, I want this every day” salad.
Choose a dressing with a mix of:
- Sweet
- Sour
- Salty
- Bitter notes
Use whole-food fats (like nuts, seeds, or avocado) when possible.
You can make your own dressing or use your favorite store-bought vegan option. A great dressing ties all the flavors together and makes your salad irresistible.
Final Thoughts
When you follow these five simple steps, you can create endless vegan salad ideas — from super fresh to hearty and comforting. Mix and match ingredients, play with flavors, and have fun with it!
And if you want the printable, fridge-friendly version of this formula, be sure to grab the free PDF above.
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Let’s Discuss!
We’d love to hear from you!
Do you have any questions?
Any favorite salad combinations you want to share?
Any tips to make salads even better?
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