Scrolling through my own Instagram page I noticed the large trend in many of my meals being what I fondly call a BAS. Aka a big ass salad. They are a staple in my diet & one of my daily DEAL breakers I have written about previously. They are an easy way to get in a big dose of veggies (yay micronutrients!), have a lot of volume (which is needed for someone who enjoy a larger quantity of food to feel satisfied) & make me take the time to sloowwww down for lunch. BUT I will admit that I don’t always have time mid-day to spend 30 minutes chopping, sautéing, mixing or whatever appears to be needed for a satisfying salad. SO I wanted to share a few of my quick cheats to having everything needed ready & waiting for assembling so you too can enjoy a daily BAS.
CHEAT #1: Protein – Save Small Dinner Extras OR Prep a Little More
We often cook a meal & just have a little bit of extra meat leftover. For example when my husband grills a few chicken breast, I often eat 1/2 or 2/3 of a piece because the serving was quite large for me. I save that extra bit, throw it in tupperware & toss is on a salad for lunch. When I am thinking a little more ahead I simple toss on an extra chicken breast or two & use it throughout the week.
This is an example (nope not glamour shot of how I eat but real) of how this weeks salad toppers are looking:
Sunday Dinner: We cooked grassfed burgers & I saved an extra to be used as a lettuce wrap this week.
Monday Dinner: We grilled a flank steak that was around 1lb. We each had our share that night & there was a nice serving leftover which will be delicious for lunch on Wednesday. Heck I will probably just recreate the salad we ate that evening, as it turned out awesome!
Monday Meal Prep: We did a little bit of meal prep on Monday, as it was a holiday weekend. Chicken was on sale so we cooked the 3 pack for him to use for 2 lunches plus enough left for me to use for 2 as well. Easy peasy!
Forgot to cook? No problem. These are a few additional no cook protein options for salads that we keep on hand. Canned tuna, salmon, hard boiled eggs or quality deli meat can be easy options as well. Note: Beans such as black, chickpeas, lentils & so on are really more of a carbohydrate source. However if I am only have a small portion of meat leftover I enjoy adding some extra eggs, cheese & even beans to supplement the source of protein. Plus a little variety never hurts!
CHEAT #2: Buy a Variety of Package Greens OR Pre-Wash Ahead:
I love the idea of buying a beautiful head of lettuce from the farmer’s market to use for my salad bases during the week. But I’ll be 100% honest, I can be LAZY & hate washing greens. If I wash them too far in advance, they go bad quickly. If I wait until I am ready to eat, I get busy or don’t feel like taking the time to clean. Therefore I go grab another food that is more convenient. So instead I bite the bullet, pay a little more & eat the pre-washed organic greens. I enjoy a variety to mix & match so it makes each meal a little different. Super simple but quite effective.
CHEAT #3: Easy Flavorful Toppings
There are days I have plenty of time to chop veggies to eat raw or cooked in my salads. On a Tuesday at 1pm with 30 minutes to eat, that’s not going to happen. Therefore I stash a variety of easy salad toppings that add different textures, flavors & nutrients for a well balanced salad I actually WANT to eat.
I do work to add as many VEGGIES first, then a small amount of fruit (with preference of fresh over dried). My next toppings include a satiating mix of healthy fats:
I am MINDFUL of the portions used when I toss in a mix of nuts, seeds, cheeses, olives & avocado but I always include a serving of dietary fat in my meal. Why? These add much needed nutrients for brain function, skin health & tons of other key functions in our bodies. Not to mention they create a sense of satiety to keep you fuller, longer between meals.
CHEAT #4: Easy Salad Dressings Made Ahead of Time
I won’t pretend to not have a bottle or two of pre-made salad dressing in my fridge. I am careful to check the ingredients to include the shortest list possible with no gross corn syrups or added sugars/sweeteners. All common in many “light” dressing many deem as healthier options. However I prefer to either make 1 salad dressing on a Sunday to store in the fridge or simple toss a little vinegar, oil, salt & pepper on top & call it a day. A few of my favorite clean go to’s include:
Nothing fancy here & all are easy pantry staples to match a variety of salads. My favorite dressing is a mix of lemon juice, red wine vinegar, dijon, olive oil, salt & pepper. Sorry I totally don’t measure but don’t be scared to mix, taste & balance to your palate preference. However no guilt if you must use a pre-made dressing. Just take the time to read your ingredients & make a more educated choice for your goals.
Don’t overcomplicate the meal by thinking you have to create a new gourmet salad every day of the week. Follow this simple formula, pick a “theme” for the week & start with making the goal of included 2-3 BAS this week:
- BASE OF GREENS: PRE-PACKAGED READY TO GO
- PRE-COOKED PROTEIN: LEFTOVERS ARE GREAT, COOK ONCE & EAT ALL WEEK
- CHOOSE YOUR TOPPINGS: MIX OF ALL THE VEGGIES YOU LIFE + A FEW SPECIAL INGREDIENTS (INCLUDING HEALTHY FATS, FRUIT & EVEN CARBS LIKE QUINOA OR SWEET POTATOES)
- DRESSINGS: MAKE 1 HOMEMADE OPTIONS FOR THE WEEK OR KEEP A CLEAN OPTION ON HAND
I have a feeling they will catch on & become one of your weekly staples that leave your feeling great midday. Questions? Just ask!
Any favorite BAS ingredients that really make your meal?BAS, cheats, deal breakers, healthy eating, how to, kitchen hacks, recipes, salad, vegetables