Meal Planning Guide:
Meal Planning for One Week
Part 3: The Importance of a Large, Daily Salad
by Josh Day
In part 1 of this meal planning article series, we discussed the importance of having a plan for the whole week before making your shopping list and going to the grocery store.In part 2, we covered how to efficiently write a grocery list and shop for the week, as well as shared a recipe for red beans and rice.
Now it's time to talk about the most important part of dinner...
The pre-game show, the big, fresh salad!
To maintain a healthy lifestyle, it's crucial to eat at least one generous serving of fresh vegetables every day.
Cooked vegetables are better than nothing, but nutritionally, they pale in comparison to a sweet, crunchy, and delicious fresh salad.
I have a few tips for making a large salad a nightly signature event, as well as a recipe for a great salad no one will get tired of.
- The most important tip is to make enough for the salad to last until dinner the next day. This way, you only have to make three or four salads a week.
- Be sure you have plenty of fresh vegetables in your fridge crisper.
- Mix the salad up -- throw in unusual vegetables to keep things interesting. This makes it fun for you to prepare and also fun for everyone eating the salad.
- Skip the crutons, cheese, bacon bits, and processed salad dressings. Check out the awesome fresh salad I've prepared below... I have so many interesting, raw veggies, you won't need the extras like Ranch dressing!
Now for a recipe for a large salad:
1 head of Romaine lettuce, torn
1 kale leaf, julienned
Handful or two of baby spinach leaves
1 large carrot, chopped
1 radish, chopped wafer-thin
1 large tomato, chopped
1 cucumber or zucchini, sliced finely
1/3 cup fresh Italian parsley, coarsely chopped
4-6 sweet basil leaves, torn
1 medium onion, cut intro strips
Extra virgin olive oil and apple cider vinegar, to taste
Celtic sea salt and black pepper, to taste
Dried oregano or Italian seasoning, to tasteMix all ingredients together in large bowl. Add olive oil and vinegar and season. Stir thoroughly (two bowls together works great for shaking).
Now that you have your salad, let's move on to meal preparation.
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