How To Make a Healthy Salad: A Foolproof Guide for Better Bowls

Making a healthy salad sounds easy—until you end up with something that’s either too plain or accidentally calorie-heavy. So how do you make a salad that’s actually good for you and satisfying? It’s all about balance. Whether you’re prepping lunches for the week or trying to clean up your diet, this guide will help you build a salad that fuels your body without sacrificing flavor.

1. Start with a Nutritious Base

Leafy greens are where it all begins. Each type offers unique benefits:

• Spinach: High in iron and folate

• Kale: Packed with antioxidants and vitamin C

• Romaine: Light and crunchy with fiber

• Arugula: Peppery flavor with cancer-fighting phytonutrients

• Mixed greens: Best of all worlds

Choose one or mix two for depth of flavor and texture.

2. Add Lean Protein

Protein keeps you full longer and helps maintain muscle during weight loss. Here are great salad-friendly options:

• Grilled chicken or turkey breast

• Boiled eggs

• Canned tuna or salmon

• Chickpeas, black beans, or lentils (for plant-based meals)

• Tofu or tempeh for vegans

A good portion size: 3–4 oz of cooked protein per salad.

3. Layer in Healthy Fats

Don’t skip fat—just choose the right kind. Healthy fats increase satiety and help absorb nutrients like vitamins A, D, E, and K.

• Avocado slices

• Olive oil-based dressings

• Nuts like almonds, walnuts, or pistachios

• Seeds like chia, flax, or sunflower

Stick to 1–2 tablespoons of fat-rich ingredients per bowl.

4. Load Up on Colorful Veggies

This is your chance to add volume and vitamins. The more colors, the better:

• Bell peppers, carrots, cucumbers

• Red cabbage, radishes, cherry tomatoes

• Beets, zucchini, sprouts

• Roasted sweet potatoes or cauliflower for extra fiber

Aim for 2–3 different veggies per salad to keep it exciting.

5. Choose the Right Dressing

Many bottled dressings are packed with hidden sugar, preservatives, and unhealthy oils. A homemade vinaigrette or yogurt-based option can be just as flavorful with fewer calories.

DIY vinaigrette idea:

• 3 parts olive oil

• 1 part vinegar or citrus juice

• A spoonful of mustard or honey

• Salt, pepper, and herbs to taste

Bonus: Add Crunch and Texture

Finish your salad with a satisfying crunch:

• Toasted seeds or nuts

• A sprinkle of whole grains like quinoa or farro

• Roasted chickpeas or a small handful of baked pita chips

Want It Ready-Made?

Making your own healthy salad is empowering, but not always practical. That’s where we come in. Inspired Go’s chef-designed salads are portioned for your goals, made fresh, and delivered cold. All the benefits, none of the prep.

Inspired Go offers a wide selection of chef-crafted salads and ready-to-eat meals designed to make healthy eating simple, satisfying, and accessible. From the vibrant Kale Caesar Salad and hearty Twisted Cobb Salad, to protein-packed choices like the BBQ Ranch Salad or Blueberry Boost Salad, every dish is crafted with fresh, nutrient-rich ingredients to support your wellness goals. The menu is continually updated to keep things exciting, ensuring you never have to sacrifice flavour for nutrition.

Whether you're building healthier habits, looking to reduce time in the kitchen, or simply want to enjoy delicious food that’s good for you, Inspired Go makes it easier than ever to stay on track. Fresh, flavourful, and designed with your lifestyle in mind—this is healthy eating made effortless.