If you’re always on the go, it can be tricky to eat a balanced diet and to avoid the appeal of fast food options. But being busy doesn’t have to encourage poor dietary choices! Making a few adjustments to your routine can yield incredible results, and your body will thank you for speeding past the drive thru.
One of the easiest healthy recipe options is a packed salad. Easy adaptable, making a few changes to your salad base and toppers can give you endless variety! Here are some tips for building the most beneficial salad:
- Start by choosing a base for your salad, such as mixed leafy greens, quinoa, farrow, rice, pasta, or a blend of several base ingredients (bonus points for adding spinach and kale).
- Next, choose which proteins you would like to include, such as meat, beans, lentils, eggs, fish, mushrooms, tofu, or nuts. Always choose lean means over fatty friend options. Salmon, grilled chicken, and pan-seared tofu are all excellent options! Slice into bitable cuts before including them in the salad to make for easier eating.
- Finally, curate a blend of produce to bring your salad together, mixing a variety of flavors and textures. Avocado, eggplant, broccoli, onion, fresh berries, edamame, beets, tomatoes, peas, carrots, cucumber, sprouts, corn, pepper… anything you like!
- Sparingly include low-fat cheeses, dried fruits, or processed salad dressings. You can easily prepare your own dressing at home by combining vinegar, oil, mustard, honey, salt and pepper, or stick with a simply balsamic and olive oil combination. Adding herbs and seasonings can prevent you from overdressing your salad. Ranch, blue cheese, or prepackaged dressings can have more fat and sugars than your whole salad combined, so steer clear!
- If you’re looking for a spin on your salad, try warming it up! Add grilled or roasted produce and proteins to a warm base (try sautéed kale or heated grains) and you’ll give your palate and senses variety while attaining the same healthful benefits!
For even easier consumption, chuck your salad contents into a wrap. Add a spoonful of hummus, pesto, guacamole, or tapenade for added flavor and to hold the contents in place. Stay away from simple carbohydrates and reach instead for a whole-wheat or rye-based wrap. Wraps can easily be consumed while in the car or jetting from meeting to meeting and can be enjoyed with either cold or warm contents.
If you’re looking for even easier meal consumption on the go, consider whipping up a juice or smoothie. Have your ingredients organized in advance so you can rapidly toss them in the blender or juicer before you head out for the day. To make your elixir a full and proper meal, consider including an assortment of dark greens, protein powder, chia seeds, flaxseeds, fat free yogurt, or nut-based milks and up the nutritional portfolio.