Full of fiber and low in calories, a good salad can serve as a full, healthy meal — as long as it's filling enough. What's the secret behind a satisfying, nutritious salad? It's pretty simple: include all of the macronutrients (protein, fats, and yes, even carbs), said registered dietitian Audra Wilson, LD, a bariatric dietitian at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital. Audra gave us a no-fail strategy for concocting the perfectly satisfying, healthy salad, which you can personalize to your tastes.
The components, not the size, of your salad will determine how full you feel afterward. If you finish your lunch and still feel hungry, Audra said, "think about what was in your salad. Did you have protein? Did you have some grains in there or some kind of a complex carbohydrate? It's likely you didn't, and that's why it's not giving you that fullness."
Those are your building blocks; now get cooking. Click ahead for eight healthy salad recipes that'll hit your macros and fill you up, or use Audra's template and experiment for yourself.
Colorful and perfect for Summer, this delicious and veggie-packed salad is best served in a hollowed-out watermelon half! The scooped-out flesh (which is your source of healthy carbs) will be put to good use in the dressing, with chunks mixed in alongside the lettuce, bell peppers, cucumbers, and tofu.
Get the recipe: watermelon-bowl salad
This Mediterranean-inspired salad hits the perfect combination of light and filling. The feta and olives give it a delicious salty taste, and the dish has a great balance of carbs, protein (15 grams!), fats, and fiber to leave you fully satisfied.
Get the recipe: Mediterranean quinoa salad
A rich and delicious green goddess dressing tops off this tasty, colorful salad, which includes kale, radishes, avocado, and farro for a healthy carb. For your protein, top it off with half a cup of white beans or grilled chicken.
Get the recipe: kale and farro salad
Tempeh is soy-based and vegan and a great source of fiber and protein. This recipe takes it to the next level with plenty of black beans, vegetables, quinoa, and avocado for a flavorful salad you can enjoy on its own or in a burrito.
Get the recipe: Mexican tempeh salad
Inspired by "Aloha burgers," which top a normal patty with teriyaki sauce and pineapple for a tropical twist, this supersatisfying salad is packed with protein from mini burger patties, plus grilled veggies like red bell peppers. Feel free to add more of your own to make it even healthier.
Get the recipe: Aloha teriyaki burger bowls
Black beans give you a punch of protein and carbs, while bell peppers and corn combine for colorful and tasty nutritional value in this quick, summery salad bowl.
Get the recipe: Black bean and corn salad
Perfect for weekday lunch and dinner, this curry-flavored salad is way easier than it looks. With a simple base of arugula, a quick homemade tahini sauce, and some stovetop chicken, the filling meal comes together in just 20 minutes.
Get the recipe: Curried tahini cashew chicken and carrot salad
This salad is tailor-made for meal prep. Cook the hard-boiled eggs and farro beforehand, and mix them in with snap peas and arugula for a colorful, satisfying work lunch.
Get the recipe: Farro arugula salad