FIND A FRESH, FILLING SALAD
Start with a bed of fresh salad greens, such as baby spinach, lettuce or rocket, instead of a carbohydrate-heavy base like potato or pasta. This will slash kilojoules significantly while boosting the filling fibre.
Forget the outdated notion that salads are boring — it’s easy to add flavour without fat. Look for fresh herbs, juicy sun-dried tomatoes and spicy roast vegies. From here, stick to just one or two protein-rich ‘extras’, such as grilled chicken, chickpeas, nuts, avocado or feta. Like their protein, the healthy fats in these foods will keep you feeling full for much longer than a simple vegetable salad would.
To cut fat, salt and kilojoules, order dressing on the side. This puts you in control of how much lands on your leaves, so you can drizzle, not drown, them. Try a lemon vinaigrette or balsamic vinegar instead of those creamy Caesar and ranch dressings.