Get Help Buying Healthy Foods
Open Mobile Menu

Whole Meal Salad

Serves

Serves Icon

1

Cost/Serving

Cost Per Serving Icon

$1.62

Serving Size: 1 salad

Ingredients

  • 2 cups salad greens (romaine, spinach, or mixture)
  • 1 cup chopped vegetables such as cucumber, frozen peas (thawed), onion, tomatoes, carrots, fresh mushrooms or bell peppers
  • 1 egg (cooked and sliced)
  • 1 ounce chicken, beef, or pork (cooked and chopped) or 1/4 cup canned beans, drained
  • 1 tablespoon shredded cheese, chopped dried fruit, or chopped nuts
  • 2 tablespoons low fat salad dressing

Instructions

  1. Arrange greens on large plate or bowl.
  2. Add vegetables.
  3. Add egg, meat, or beans.
  4. Sprinkle with cheese, dried fruit, or nuts.
  5. Drizzle dressing over top.

Tips

Nutrition analysis was done using romaine lettuce, tomatoes, cucumbers, fresh mushrooms, egg, cheddar cheese, and Italian salad dressing.

Pair the salad with a whole grain roll and cup of nonfat milk for a balanced meal.

Print Recipe

Print Recipe

Nutrition Facts

1 Serving Per Container
Serving Size: 1 salad
Amount Per Serving

Calories 220

 
% Daily Value*
Total Fat 11g
14%
Saturated Fat 3.5g
18%
Trans Fat 0g
 
Cholesterol 220mg
73%
Sodium 720mg
31%
Total Carbohydrates 12g
4%
Dietary Fiber 4g
14%
Total Sugars 7g
 
Includes 3g Added Sugars
6%
Protein 19g
 
Vitamin D 1mcg
6%
Calcium 138mg
10%
Iron 2mg
10%
Potassium 717mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.