Featured Image
July 3, 2025 | | Nutrition

How To | Create Your Own Summer Salad

Summer is the perfect season to keep meals light, cool, and satisfying—and salads of all kinds fit the bill perfectly. Whether you prefer a classic leafy green salad or a hearty pasta salad, both are packed with fresh ingredients and easy to customize. Add in some protein, and you’ve got a meal that keeps you full, fueled, and energized. Whether you’re meal prepping for the week or tossing together a quick lunch or side dish, here’s how to build a balanced, flavorful salad that’s anything but boring.

Protein Salad Base – Serves 5

Protein Base Ingredients (choose one, ~4 oz per serving):

  • 20 oz grilled chicken OR
  • 20 oz canned tuna/salmon (drained) OR
  • 10 hard-boiled eggs OR
  • 20 oz firm tofu/tempeh, cooked OR
  • 2½ cups cottage cheese or paneer cubes OR
  • 5 cups cooked legumes (e.g., chickpeas, lentils, black beans)

Fruits (optional, pick one):

  • 2½ cups fresh fruit (apple, mango, grapes) OR
  • ¾ cup dried fruit (cranberries, raisins)

Vegetables (choose 2–3 types):

  • 1 cup cherry tomatoes
  • 1 cup chopped cucumber
  • 1 cup bell pepper or avocado
  • 1½ cups roasted veggies (e.g., sweet potato or beet)

Dressing Suggestions (use ½ cup total):

  • Lemon tahini, balsamic, hummus-based, etc.

Green Salad Base – Serves 5

Base Ingredients:

  • 10–12 cups leafy greens (2–2½ cups per person)
  • 2½ cups mixed vegetables
  • ½–¾ cup dressing

Protein (~3–4 oz per serving):

  • 20 oz grilled protein (chicken, shrimp, steak) OR
  • 2½ cups cooked edamame or beans OR
  • 5 eggs OR
  • 1¼ cups crumbled cheese (feta, goat, or blue)

Fruits (pick one):

  • 2½ cups fresh berries or citrus OR
  • 1½ cups chopped apples or pears

Vegetables (choose 2–3 types):

  • 1 cup shredded carrots
  • 1 cup grape tomatoes
  • ½ cup roasted corn or cucumber
  • 1 cup steamed/roasted veggie (zucchini, broccoli)

Dressing Suggestions (½–¾ cup total):

  • Green goddess, lemon vinaigrette, etc.

Pasta Salad Base – Serves 5

Base Ingredients:

  • 5 cups cooked pasta (about 8–9 oz dry)
  • 2½ cups chopped vegetables
  • ½–¾ cup dressing

Protein (choose one):

  • 20 oz grilled or canned protein (chicken, tuna, beans) OR
  • 1¼ cups shredded cheese or cubed mozzarella OR
  • 5 hard-boiled eggs

Fruits (optional, pick one):

  • 1 cup sun-dried tomatoes or chopped dried fruit
  • 2 cups fresh fruit like grapes or apples

Vegetables (choose 2–3 types):

  • 1½ cups cherry tomatoes
  • 1 cup roasted red peppers or broccoli
  • ½ cup olives or artichoke hearts

Dressing Suggestions (½–¾ cup total):

  • Pesto, vinaigrette, or Greek yogurt-based

Fitness

Lifestyle

Nutrition

Uncategorized