The only proven way to lose weight healthfully is by moving your body more and eating fewer calories from a variety of nutritious foods. Eating spinach salad with other veggies can help you lose weight safely.
Incorporating other veggies into a spinach salad and replacing up to two meals a day with this nutrient-packed salad can reduce most people's daily caloric intake. Just don't sabotage your efforts by drowning your spinach salad with other veggies in high-calorie, high-fat dressings and toppings. Stick to small servings if you must have these.
Breakfast
Step 1
Replace a sugar- and fat-laden breakfast of processed cereal, eggs and bacon or buttery pancakes and syrup with a vibrantly colored spinach salad. Add any or all of the following: cherry tomatoes; sliced red, green or orange bell pepper; red onion; or blanched broccoli florets. A light sprinkling of legumes; sunflower or other seeds; and sliced almonds or other nuts will add flavor and protein.
Step 2
Add hard-boiled egg whites, sliced apple or raisins, or another fruit of your choice to your spinach salad and veggie menu. The familiar breakfast flavors might help you start wanting a spinach salad for breakfast, if you've never considered eating a salad first thing in the morning.
Step 3
Save precious morning time by preparing all your salad fixings the night before. Wash, peel, cut and refrigerate greens and veggies. Make sure to dry greens in a salad spinner, or by patting them with paper towels, to avoid wilting during refrigeration.
Lunch
Step 1
Bypass processed restaurant foods by ordering a spinach salad with other veggies for lunch during the work or school day, or bring your own homemade salad to enjoy at lunchtime.
Step 2
Order dressing on the side if eating spinach salad at a restaurant. Avoid added cheese, which contains extra fat and might be heavily processed.
Step 3
Pack spinach, greens and veggies in a separate container from the salad dressing, if bringing your salad to work or school. This prevents the greens from softening before lunchtime.
Dinner
Step 1
Create a satisfying, nutritious spinach salad with other veggies for dinner by including lean meat or fish in your salad. Chicken, turkey, tuna, or boneless and skinless sardines or salmon are all good choices.
Step 2
Assess your caloric intake for the day before preparing a dinner salad. Be sure you take in no fewer than 1,200 calories each day to avoid health risks.
Step 3
Add to your dinner salad low-fat cheese or more lean meat, fish, legumes, seeds or nuts if you need to boost your calorie consumption for the day. If calorie consumption was high all day, prepare a smaller dinner salad.
Things You'll Need
- Uncooked, washed spinach
- Uncooked, washed vegetables
- Broccoli florets, washed and blanched
- Seeds, preferably raw and unsalted
- Nuts, preferably raw and unsalted
- Salad dressing
- Hard-boiled eggs
- Fruit, fresh or dried
- Lunch box or bag with containers
- Lean meat or fish
- Low-fat cheese
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