Juicy peaches, ripe tomatoes, crispy zucchini and leafy vegetables – summer is the ultimate season for fresh, flavorful products.
This means that it is also the perfect time to experiment with lively, nutrient -packed salads!
I eat a salad daily (yes, seriously) during the warmer months because they are fresh, satisfactory and endlessly adapted.
“Summer salads are the perfect opportunity to” eat the rainbow “,” Says Melissa Jaeger, RD, LD and Nutrition Manager at MyFitnessPal. “I always build my salads using a variety of colors and textures. Not only enhances this salad’s nutritional quality, but it makes it more fun to eat!”
Jaeger also recommends looking for salads that have 20 g of protein and at least 5 g fiber per day. Portion. An easy way to do it is to track your salads in MyFitnessPal to make sure you hit these goals. (MyFitnessPal Premium tools such as voice and meal scan make it quick and easy.)
So whether you’re looking for energy-boosting meals, a protein hit or just flavor explosions in your bowl, I’ve covered you with my top 10 summer salad choices. Each of them is full of nutrition and I deliver easy tips so you can make them right for you.
Top 10 summer salad selection
1. Mexican prayer salad (my favorite!)
This heartfelt and colorful salad is filled with a variety of beans, corn, paprika and a zesty dressing for a refreshing summer bowl. I skip the added sugar that the original recipe requires, but a little sweetness can be a nice touch.
Keying ingredients
- Beans: Black, Kidney and Cannellini Beans
- Paprika
- Corn
- Red onion
Why i love it
This is my Summer Potluck Staple (people always ask for the recipe!), But also a family favorite during the summer season. It is cordial, colorful and full of bold Mexico -inspired flavors. Plus, it has plant -based protein (11g per serving) and fiber (11g per serving), making it as full as it is tasty.
Pro Tip: Meal prepping? This salad is made with vinegar to store well in the fridge for five days in an airtight container (1). It becomes more flavorful of the day as it marinates. Mix it up and you won’t get tired of it! Serve it as a salad, a wrapping filling or even as a dip with whole grain tortilla chips.
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2. Grilled chicken, lentils and peach salad
Keying ingredients
- Lentils
- Chicken breast
- Peaches
- Shallots
- Garlic fat
- Fresh herbs
Why i love it
The lenses and fresh products are rich in fiber and antioxidants. Plus, this salad is high in both plant-based and animal-based protein-in total 21 grams per day. Portion.
Pro Tip: Swap the chicken to Seitan to make it completely plant -based while still packing in protein (2)!
3. Kale and black bean salad with avocado
Keying ingredients
- Black beans
- Green cabbage
- Tomato
- Avocado
- Garlic fat
Why i love it
This salad is rich in vitamins and minerals along with plant -based compounds such as antioxidants, making it a nutrient -packed choice. It is also rich in fiber that supplies 6 grams per day. Serving and contains 12 grams of healthy enoversed fat from the avocado.
Pro Tip: To increase the protein and fiber content of this salad, double the black beans (3) A standard serving is 1/2 cup cooked or 1/4 cup dried, then aim for a full serving of black beans per day. Part of the salad (3).
4. Watermelon salad with feta and mint
Keying ingredients
- Watermelon
- Red onion
- Ruccola or baby spinach
- Feta cheese
- Mint leaves
Why i love it
This lightweight summer salad is the ultimate Mediterranean -inspired side dish. With watermelon that supplies vitamins C and A, potassium and antioxidantlycopene, it is both moisturizing and nourishing (4).
Pro Tip: This salad works well as a side dish, but to make it a meal, just add some protein. It pairs perfectly with summer favorites such as grilled shrimp or cooled black or red beans.
5. Zucchini Noodle Spaghetti Salad
Keying ingredients
- Spiralized zucchini
- Druestomates
- Red onion
- Paprika
Why i love it
This light, low calorie content salad (only 100 calories per serving!) Make the perfect cookout side bowl or a light weekday option that the whole family will love. Vegan and gluten -free, it is a bowl that works for most people while highlighting favorites of the summer garden like Zucchini and Tomato.
Pro Tip: Throw in some cheese, such as feta, mozzarella or cubed cheddar, to add protein, calcium and vitamin B12 to this veggie-packed salad (5). (But remember this will make the dish non-vegan.)
6. Watermelon, grapefruit and blackberry salad
Keying ingredients
- Watermelon
- Grapefruit
- Blackberry
Why i love it
Live, citrusy and sweet, this salad is packed with nutrient -rich fruits. Each is filled with vitamin C, a powerful antioxidant that helps protect your cells (6). It’s the perfect side dish or light dessert for any summer grill!
Pro Tip: Add toasted nuts or seeds to some extra healthy fats, lean protein, fiber and a satisfactory crunch (7).
7. Unexpected stone fruit salad
Keying ingredients
- Tomatoes
- Plums, peaches, apricots or nectarines
- Mozzarella
- Almonds
Why i love it
A blend of sweet and tasty, this salad highlights the fruity flavors during the summer season. It is a good source of protein (8 grams per serving), which makes it both satisfactory and delicious.
Pro Tip: To get this on the table faster, or for a cool option on a hot summer day, skip the roasting step and enjoy this salad raw in all its glory!
8. Strawberry Salad with Yuzu Strawberry Vinaigrette
Keying ingredients
- Strawberry
- Baby spinach or ruccola
- Gedost
- Marcona almonds
Why i love it
This salad packs 5 grams of protein, 3 grams of fiber and 11 grams of healthy enoversed fats. With a full serving of fruits and vegetables it is a worthy snack or side dish.
Pro Tip: The taste of this salad mates well with grilled chicken for added protein or quinoa for a lifting of protein, fiber and essential nutrients (8). Add one or both to make this a severe solid, nutrient -packed meal.
9. Apricot Quinoa Summer Salad
Keying ingredients
- Quinoa
- Apricots
- Cucumber
- Zucchini
Why i love it
This salad is good for room temperature or cooled on a hot summer day. Quinoa takes the center as a nutrient. It contains plant -based protein, fiber, vitamins and minerals (8). The salad is further enriched with healthy enoited fat (11 grams) from olive oil and almonds, while apricots add a sweet, tangy twist.
Pro Tip: Make this a more full meal by adding grilled chicken or shrimp to extra protein, or keep it plant -based by adding the protein packed Seitan.
10. Grilled corn and zucchini -salad with chickpeas
Keying ingredients
- Corn
- Zucchini
- Ruccola or spinach
- Hermetized chickpeas
- Purple cabbage
Why i love it
Packed with taste and texture has this salad nutrient -rich additions such as lucerne sprout and purple cabbage. These are both filled with vitamin K along with fiber, antioxidants and other essential nutrients (9, 10, 11, 12). Plus, it is a source of protein that offers 7 grams per day. Portion!
Pro Tip: Use a whole can of chickpeas to give each serving of salad an extra lifting of fiber and protein plus, no remaining half-can to handle (3)!
Tips for building a balanced summer salad
Fresh your menu with seasonal products and taste this summer. Take inspiration from these recipes, or start experimenting with your own.
Here are some quick tips for a perfectly balanced blend every time:
- Start with Greener: Begin with nutritious, dark leaf vegetables such as spinach, green cabbage or ruccola.
- Choose color: Fill your bowl with lively fruits and vegetables for vitamins and antioxidants.
- Add lean protein: Think grilled chicken, shrimp, lentils, beans, tofu or seitan.
- Include healthy fats: Use avocado, nuts or olive oil as toppers or main ingredients.
- Increase texture: Add toasted seeds or cooked whole grains to a satisfactory crunch or extra chew.
- Practice Moderation: Can’t enjoy a salad without croutons? Use small amounts of these or other less healthy toppings in moderation to improve your satisfaction!
- On the page: Keep dressing up on the page to avoid Soggy leftovers if you are the prepping of the meal.
If you want to streamline your summer meal planning, you may want to consider using MyFitnessPal’s new meal planner. This tool allows you to customize your weekly menu around your health and macro goals, making it easier than ever to integrate these and other delicious salads into your diet!
The post A dietitian’s top 10 summer salad selection first appeared on the MyFitnessPal blog.