Eating Clean: Lunchtime Salad Recipes

We all know how important it is to eat clean- but how often do we actually follow through? One way I’ve been eating better myself is grabbing lunch at Salata when I’m out and about instead of hitting up fast food. OH. MY. WORD. I love this place!

This post is generously sponsored by Salata. All opinions are my own!

I first found out about Salata when a friend gave me a gift card for Christmas since we were doing Whole30 together in January. I quickly fell in love! Salata recently committed more than $1 million to further its “Fresh First” clean ingredient policy in 2016, taking artificial ingredients out of many of their products!

As part of Salata’s commitment to helping us get healthy, they’re issuing a #FreshFirst challenge- try eating Salata for 5 days in a row for lunch instead of fast food. I know that when I eat at Salata vs. something greasy and heavy, my clarity of mind is SO much better in the afternoons!

Here are a few salad ideas to get your started! Find your local Salata here and get started on the #FreshFirst challenge. Be sure to let me know if you participate! (also, be looking out for a fun Salata giveaway coming soon!)

Salata #FreshFirst Challenge Recipes

 

1. Protein Packed Salad-

Grilled Chicken- 16 g

Hard Boiled Egg- 6.29 g

Kidney Beans- 1.48 g

Field Greens- 0.39 g

Feta Cheese-2.01                              Total Protein 26 grams

Protein is beneficial because it is the building block for bones, muscles, skin and blood. A diet rich in protein has many health and weight loss benefits. For example, it keeps the body filing full for a longer period therefore you eat less. Protein is also beneficial in your diet plan because it takes more energy for your body to “breakdown” protein than the other macronutrients.

 

2. Essential Omegas Salad-

Salmon – Omega 3 (there are three types EPA, DHA- marine sources, and ALA-plant source)

Sunflower seeds- Omega 6

Walnuts- Omega 3

Lemon Vinaigrette – made with olive oil- Omega 6

Greens

Omega 3 and Omega 6 essential fatty acids cannot be made in the body therefore they must come from food. These essential fats play a key role in supporting heart health (EPA) and cell membrane and brain development (DHA). Eating two to three servings per week of oily fish such a salmon is associated with lower risk of cardiovascular disease.

 

3. Antioxidant Salad-

Strawberries

Apples

Pineapples

Dried Cranberries

Walnuts

Almonds

Field Greens

Fresh fruit and vegetables contain antioxidants. These molecules like Lycopene and Vitamin C are your body’s first defense against disease causing free radicals.  Many studies show that people with a diet rich in fruits and vegetables have fewer diseases.

 

4. Fiber Boost

Romaine Lettuce- 1.8 g

Jicama- 1.4 g

Black Beans- 1.96

Garbanzo Beans- 1.25

Artichoke Hearts- 2.5

Sundried Tomato- 1.64                                     Total Fiber 10.55, which is 42% Daily Value

Fiber, like protein, has the ability to help you feel fuller longer because of the time it takes your body to digests it. Many studies have shown that people who eat more fiber tend to have healthier body weight. Along with weight loss fiber also helps lower cholesterol, prevent constipation, and improves digestion.

 

5. Energy Boosting Wrap

Whole wheat tortilla

Kale

Almond slivers

A Protein (salmon, chicken, shrimp)

These super ingredients are rich in B vitamins and magnesium, which play a key role in the metabolism of food into energy. Kale is high is the amino acid l-tyrosine which can act as a mood/energy booster. Carbohydrates are the central source of energy in the diet, ensuring that those carbohydrates come from whole wheat can help stabilize blood sugar.   Keeping the body’s blood sugar stable helps to prevent the energy crash you get from refined processed carbs.