"I want to eat more vegetables, but I don't have time to make salad!" Many people are so busy between work, school, commuting, and caring for families. Putting in any extra effort for a meal just doesn't happen. If you want to know how to eat more veggies and want to make a salad without having to take out a knife, here is a guide.
Salad Greens
Start your salad with a base of leafy greens. There are many options you can buy from your supermarket already washed and cut.
washed cut romaine lettuce
washed spinach
washed spring mix
Colorful Vegetables
Adding vegetables of a variety of colors to your salad will add visual interest, flavor, and texture. None of these need a knife. Just toss them in.
cherry tomatoes
sundried tomatoes
shredded carrots
shredded purple cabbage
shredded white cabbage
sugar snap peas
pickle chips
Filling Fiber
Adding ingredients that contain fiber will up the satiation factor of your salad. With these foods, your salad is on its way to becoming a complete meal.
canned chickpeas
canned beans
canned or frozen corn
canned or frozen peas
hummus
Simple Protein
Once you have added protein to your plate of salad greens, colorful vegetables, and fiber foods, you have a full meal. Protein will help you stay satisfied after eating.
tuna pouch
salmon pouch
chicken pouch
feta cheese
Yummy Fats
Adding a source of fat to your salad will add texture and more filling power. Most importantly, fats taste delicious. A meal that is pleasurable is more satisfying overall.
vinaigrette
creamy salad dressing
guacamole
olives
sunflower seeds
cashews
almonds
hemp hearts
How to Eat More Veggies: Sample Salads
Still unsure exactly how to proceed? Unsure which ingredients go together? Here are a few examples of no prep-needed salads.
spinach, sundried tomatoes, chickpeas, tuna, olives, and vinaigrette
romaine lettuce, purple cabbage, shredded carrots, cherry tomatoes, canned corn, chicken, sunflower seeds, and creamy salad dressing
white cabbage, shredded carrots, almonds, vinaigrette
romaine lettuce, sugar snap peas, frozen peas, cashews, creamy salad dressing
If these salads aren't enough for you, let your imagination tell you what to combine next. Maybe you have more shortcut salad ingredients you can add to your salad.