Meal salads: how to turn them into a truly complete meal

Perfect for summer—or any time of year—meal salads have everything going for them. Convenient, colorful, easy to pack, and endlessly customizable depending on your mood, the season… or whatever’s left in the fridge! It’s the ideal way to combine freshness, variety, and nutrition.

But beware: not all salads are created equal. Some hit the mark with great balance, while others may lack key nutrients or be surprisingly high in calories.

Let’s take a look at how to turn a simple salad into a well-balanced, satisfying, and delicious meal.
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1. The base: fresh leafy vegetables for fibre and micronutrients

To start, choose a vegetable base to supply your body with essential fibre, vitamins, and minerals. Leafy greens like lettuce, spinach, arugula, and kale are low in calories but rich in nutrients. They add a light, crunchy texture, increase the volume of your meal for better satiety, and pair well with other ingredients.

Other options can be added to enrich the base:

• Crunchy Vegetables: Carrots, radishes, bell peppers, cucumbers, cabbage, fennel.
• Water-Rich Vegetables: Tomatoes, cucumbers.
• Cooked Vegetables: Roasted beets, grilled asparagus.

For an optimal base, combine at least two to three types of vegetables to diversify nutrients, textures, and flavours.
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2. Protein: the key to a satisfying salad

Adding protein-rich ingredients is essential to make the salad filling and help avoid mid-afternoon cravings. Protein prolongs satiety and stabilizes blood sugar, which helps sustain energy throughout the day.

Choose one or more protein sources from the following:

• Animal Proteins: Grilled chicken, fish, eggs, tuna, turkey, shrimp.
• Plant Proteins: Tofu, tempeh, chickpeas, lentils, black beans, edamame.
• Dairy Products: Cheddar cubes, grilled halloumi, feta, goat cheese for a bold taste.

Aim for 20 to 30 grams of protein per serving, equivalent to about a small chicken breast, 150 g of fish, or extra-firm tofu.
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3. Starches: lasting energy to keep you going all day

To avoid insulin spikes and feel full, choose complex, fibre-rich carbohydrates that release energy gradually.

Here are some ideas:

• Whole Grains: Quinoa, brown rice, bulgur, barley, farro, freekeh, spelt.
• Legumes: Chickpeas, kidney beans, white beans, lentils, lima beans, which also add a touch of protein.
• Starchy Vegetables: Roasted sweet potato cubes, steamed potato, corn, squash.

The amount of carbs in your salad will depend on your energy needs, but 1/4 to 1/2 cup (50-100 g) is usually enough for good balance.
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4. Healthy fats: an asset for vitamin absorption

Fats play an important role in flavour and texture, but they also aid in the absorption of certain fat-soluble vitamins (A, D, E, and K). Choose healthy fats to enjoy these benefits.

Consider the following options:

• Cold-Pressed Oils: Olive oil, canola oil, walnut oil, avocado oil—these can be mixed directly into the dressing.
• Nuts and Seeds: Walnuts, almonds, sunflower seeds, pumpkin seeds, chia seeds, flaxseeds. They boost omega-3 intake while adding crunch and flavour to your salad.
• Avocado: Rich in fibre and healthy fats, it provides a pleasant creamy texture.

Fats should be measured carefully: a small handful of nuts or a tablespoon of oil will balance the meal without adding excessive calories.
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5. The final touch: seasoning and toppings to enhance flavours

Finally, a good dressing is essential to make your salad a delicious meal. Homemade dressings are ideal to control ingredients and tailor flavours to your preferences.

However, store-bought dressings can also be convenient and encourage daily vegetable and salad intake. In that case, choose options low in added sugars and additives for a balanced choice.

Some delicious homemade dressing ideas:

• Strawberry and Balsamic Vinaigrette: A fruity dressing that blends the sweetness of strawberries with the tanginess of balsamic vinegar—perfect for adding an original and refreshing touch to summer salads.
• Citrus Vinaigrette: A light, tangy dressing with a citrus base, ideal for brightening up salads with a fresh, invigorating note.
• Creamy Herb Dressing (Low FODMAP): A creamy, flavourful option combining yogurt and herbs for a smooth touch, suitable for people with irritable bowel syndrome.

Consider adding toppings for character and texture, such as:

• Fresh Herbs: Parsley, cilantro, basil, dill.
• Spices: Pepper, paprika, curry powder, sesame seeds, chili flakes.
• Crunchy Additions: Roasted pumpkin seeds or lentils, homemade croutons (in moderation), crispy onions.
• Fresh Fruits: Apple slices, strawberries, pear, mango, or blueberries. They add a sweet and tangy touch that nicely balances the other flavours, while also being rich in antioxidants and vitamins.
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Make your meals a health ally

Meal salads are an ideal way to combine health, satiety, and culinary pleasure. With varied ingredients, they allow you to create unique combinations of flavours and textures tailored to individual nutritional needs. They’re a perfect means to refresh your meals while caring for your well-being.

To take your nutrition goals further, take advantage of Bonjour-santé’s exclusive services!

Log in to your Bonjour-santé account or subscribe to enjoy exclusive benefits, including quick advice from Bonjour-santé’s nutritionists, as well as a special discount on your first consultation with a nutritionist-dietitian from our partner, ÉquipeNutrition.

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