The Wellorist


Dietary Preference
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Build a Salad Bowl


A high-nutrient lunchtime meal balanced with fiber, healthy fats and protein!

Create Your Meal

Step 1: Pick your greens

Spinach, kale, romaine, mixed greens, arugula

Step 2: Pick a protein source

  • Meat: Sliced grilled chicken, turkey burger, sliced grilled beef
  • Fish: Salmon, tuna, grilled or steamed shrimp
  • Vegan: Tofu, veggie burger, blackbean burger, seitan, tempeh, falafel, lentils, canned beans (chickpeas, blackbeans, etc)

Step 3: Mix in at least 2 non-starchy veggies

  • Starchy: Sweet potatoes, butternut squash
  • Non-starchy: Broccoli, brussel sprouts, carrots, cauliflower, mushrooms, eggplant, peppers, tomatoes, zucchini, beets
  • Healthy fat: Avocado

Step 4: Add 1-2 toppings

  • Grains: 1/4 cup brown rice, 1/4 cup quinoa, 1/4 cup farro
  • Cheese/egg: 1 tbsp blue cheese, 1 tbsp feta cheese, 1 tbsp goat cheese, 1-2 hard-boiled eggs
  • Other: 1 tbsp dried sugar-free cranberries, 1 tbsp pecans, 1 tbsp walnuts, 1 tbsp sliced almonds, 1 tbsp sunflower seeds, 1 tbsp pumpkin seeds

Step 5: Dress it up!

  • 1 tbsp Tahini + 1/2 lemon squeeze
  • 1 tbsp olive oil + 1/2 lemon squeeze
  • 1 tbsp olive oil + 2 tbsp balsamic or red wine vinegar and olive oil
  • More dressing ideas here

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