Have you tried a salad in a jar yet? This is an excellent solution for on-the-go meals if you don't like soggy ingredients. You can make a delicious salad with anything
that you like, but here is a basic formula.
Any layer is optional, depending on
what you are looking for. Just remember
that protein, whole grains and veggies together will keep you going longer that
leaving out any one of them! The following
makes a single-serve salad, and the stuff in parentheses are examples to get
you started. J
Layer from the bottom up:
2 tbsp fat (nuts, seeds, dressing/oils – be careful not to add too
much!)
+
1/2 cup protein (tempeh, beans, fish, chicken, shrimp)
+
1/2 cup grains (quinoa, millet, teff, whole grain rice, barley)
+
1 cup hard or firm veggies (broccoli, asparagus, peppers, cucumber,
tomato, avocado) and fruits (apples, pears, raisins, craisins, oranges, grapes)
+
2 cups greens (like baby spinach, kale, mesclun mix, romaine
Check out these great tips and
variations (there are lots more, these are just the first few I came across):
