So when it comes to salads, you want to stick to somewhere around 400- 500 calories. That way its enough to sustain you but not to much to where you should have probably just of had a pizza or some pasta. . . And remember calories aren’t everything, you need your good fats in there too to absorb nutrients and adding some protein is always good too.
- Picking your Greens – pile them on!!! (keep in mind a usual salad has about 3-4 cups at least depending on how much you want.)
Spinach- Only has 7 calories per 1 cup and very high in Vitamin A, low in saturated fat and cholesterol.
Romaine- 10 calories per cup. a good source of Riboflavin, Vitamin B6, Calcium, Magnesium.
Spring Mix- 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!
Iceberg- 8 calories per cup ( not my fav, because it doesn’t have many nutrients, its basically eating a plate of water.. id skip this one, but if your not that used to salads all the time this may be a way to wean you into them. )
Mixed Baby Greens – 6 calories per cup. Since this is a mix, you get all kinds of good-ness!!
- Protein
Shrimp – 60 calories, 1 gram of fat per 3 oz.
Chicken (breast, skinless) – 179 calories per 4 oz. 4g fat. 35g protein.
Beans- calories, 0 grams of fat per 1/2 cup. (there are SOOO many different kinda too! My fav ?, black, kidney, and chickpeas)
Steak – 162 calories, 9 grams of fat per 3 oz.
Tofu- 34 calories per slice (around 84g). 1g fat. 5g protein.
Tuna (canned, in water)- 179 calories per cup. 1g fat. 39g protein. Good source of Vitamin B6, Phosphorus, Niacin, Vitamin B12 and Selenium.
Salmon (Wild, Atlantic) – 281 calories per 1/2 Fillet. 13g fat. 39g protein.
Hard Boiled Eggs- 78 calories per Med. egg. 5g fat . 6g protein.
- Cheese
Feta- 99 calories, 8 grams of fat per 1/4 cup.
Cheddar- 114 calories, 9 grams fat per 1/4 cup
Blue- 119 calories, 10 grams fat per 1/4 cup.
American- 94 calories per 1 oz. 6g fat.
Dairy-free (G0-Veggie Brand) – 90 calories per 1/3 cup. 6g fat.
- Fruit
Strawberries- 24 calories, 0 grams fat per 1/2 cup.
Dried Fruits (Apricots) – 34 calories. 0g far per 4 pieces.
Dried Fruits ( Cranberries) – 123 calories per 1/3 cup.
Grapes- 52 calories. 0g fat per 1/2 cup.
Pears- 1 pear 86 calories. 0g fat.
Apples – 95 calories per 1 medium apple.
Mandarin Oranges-103 calories per 1 cup. 1g fat
- Pile on the VEGGIES! – and they pretty mush all have 0g fat.
Cucumber- 8 calories per 5 slices.
Broccoli- 20 calories per 1 cup.
Olives- 63 calories per 4 jumbo olives, slice them up, they will go a long way!
Cauliflower- 27 calories in 1 cup
Onion- 8 calories on 2 tbsp.
Carrots- 50 calories in 1 cup of shreds.
Tomato – only 3 calories in 1 cherry tomato.
Bell Peppers- 5 calories in 10 strips.
Mushrooms- 22 calories in 1 cup
Sugar Snap Peas- 41 calories in 1 cup
Radishes- 9 calories in 1/2 cup
- Other Random Goodies!
Corn- 16 calories per 2 tbsp. o g fat.
Avocado- 23 calories per 1 tbsp. 2g fat.
Seeds (sunflower, pumpkin ,etc.) – depends on what kind you get – be sure to read label and look at serving size.
Mixed Nuts – depends on what kind you get – be sure to read label and look at serving size.
Water chestnuts- 60 calories per 1/2 cup
Croutons- 122 calories per cup
- To Top it Off — Dressings. (ALL PER 2 TBSP. )
Oil and Vinegar- 81 calories. 7g fat.
Light Balsamic- 20 calories. 1g fat.
Fat-free Italian – 13 calories. 0g fat
Thousand Island- 111 calories. 11g fat.
Honey Mustard- 139 calories. 12g fat
Ranch- 149 calories. 15g fat.
Caesar- 163 calories. 17g fat.
Salsa -depends on what kind you get – be sure to read label and look at serving size.
