Large Lunch Salads

I am making an effort to eat more vegetables as part of improving my overall wellness. This salad has about 3 cups of greens in it (4 vegetable servings) and lean protein. Trader Joe’s sells individually wrapped goat cheeses in 1-oz. portions, which are perfect for this meal.

About the greens: 3 oz. (or 85 g) of lettuce takes up a lot of room! It’s about 3 cups (or 3 large handfuls) by volume, but don’t try and pack it into a measuring cup. Use a scale to weigh it instead.

Toss together the following ingredients in a large container:

  • 3 oz. baby romaine lettuce, by weight (or 2 oz. mixed baby greens and 1 oz. baby spinach)
  • 1 cup grape tomatoes
  • 1 cup English cucumber, diced (about 1/3 of the cucumber)
  • 4 Kalamata olives, pitted
  • 1 oz. goat cheese

Pick one protein source:

  • 3.5 to 4 oz. grilled chicken (boneless and skinless)
  • 5 oz can chunk light tuna in water, drained (about 3.5 oz drained weight)
  • 1/2 cup canned beans, rinsed and drained

Combine all ingredients except the dressing in a large container. Toss with up to 2 Tablespoons Italian dressing or vinaigrette just before eating.

Eat with 1 serving fruit.

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