Salad Base For Your Fridge

GF V NF SF Feb 8, 2025

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I've previously posted a full in-depth post as to why your salads are lame, with a guide for building the perfect salad; check out You're Doing Salad Wrong. But today, I decided to actually measure out and document the salad that I make all the time. I make this large salad base at least twice a week, and use it as the basis of many of my meals. Just add this as a base to a bowl, and top it with whatever protein, fat, and carbs you desire for a delicious and nutritious meal

VEGGIES
- 2 heads (454 g) Romaine lettuce
- 3 medium (360 g) Bell pepper
- 2 medium (200 g) Tomato

CHEESE
- 3 oz, crumbled (85 g) Feta cheese

SPICES
- 2 tbsp (30 g) Minced garlic
- 2 tsp (8 g) Lemon pepper
- 2 tsp (6 g) Garlic powder
- 2 tsp (6 g) Onion powder
- 1 tsp (3 g) Black pepper, ground

1. Thinly slice your lettuce, and add to a salad spinner. Rinse in the sink, spin the salad, and drain out the water

2. Wash your peppers and tomatoes, and cut into a medium dice. Add to the salad

3. Crumble the feta cheese on top of the vegetables

4. Add in your seasonings - minced garlic, lemon pepper, garlic powder, onion powder, and black pepper. Mix with tongs

5. Seasoning the vegetables makes them taste way better, but it also releases their water. Store the salad in the strainer part of the salad spinner, with the strainer in the large bowl. When you go to eat the salad, just lift the strainer out of the bowl and discard the released water

https://www.poormanprotein.com/recipes/salad-base

Description

 I've previously posted a full in-depth post as to why your salads are lame, with a guide for building the perfect salad; check out You're Doing Salad Wrong. But today, I decided to actually measure out and document the salad that I make all the time. I make this large salad base at least twice a week, and use it as the basis of many of my meals. Just add this as a base to a bowl, and top it with whatever protein, fat, and carbs you desire for a delicious and nutritious meal

Time

Prep Time:

15 minutes

Total Time:

15 minutes

Cost

Total Cost:

Cost per Serving:

$1.28

Ingredients

Serving(s)

Veggies

2 heads Romaine lettuce
3 medium Bell pepper
2 medium Tomato

Cheese

3 oz, crumbled Feta cheese

Spices

2 tbsp Minced garlic
2 tsp Lemon pepper
2 tsp Garlic powder
2 tsp Onion powder
1 tsp Black pepper, ground

Instructions

Cook Mode Off: Prevents screen dimming

Pictures: Shown

1. Thinly slice your lettuce, and add to a salad spinner. Rinse in the sink, spin the salad, and drain out the water


2. Wash your peppers and tomatoes, and cut into a medium dice. Add to the salad


3. Crumble the feta cheese on top of the vegetables


4. Add in your seasonings - minced garlic, lemon pepper, garlic powder, onion powder, and black pepper. Mix with tongs



5. Seasoning the vegetables makes them taste way better, but it also releases their water. Store the salad in the strainer part of the salad spinner, with the strainer in the large bowl. When you go to eat the salad, just lift the strainer out of the bowl and discard the released water

Nutrition Facts

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Servings: 5

Calories: 102

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Total Fat: 4.3g (5 %)
 Saturated Fat: 2.4g (12 %)
 Polyunsaturated Fat: 0.4g
 Monounsaturated Fat: 0.8g
Cholesterol: 15mg (5 %)
Sodium: 560mg (24 %)
Total Carbohydrate: 12.8g (5 %)
 Fiber: 4.3g (15 %)
 Net Carbs: 8.5g
 Total Sugar: 5.3g
  Added Sugar: 0.0g (0 %)
Protein: 5.0g (10 %)

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Vitamin B12: 0.29mcg (12 %)
Vitamin D: 0.07mcg (0 %)
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Calcium: 130mg (10 %)
Iron: 1.58mg (9 %)
Magnesium: 32mg (8 %)
Potassium: 514mg (11 %)

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Glycemic Index:

29.1

Glycemic Load:

3.7