Filling vegan salads that will actually fill you up. Healthy recipes! (2024)

FAQs

What to put in salad instead of meat? ›

If you prefer vegan options, go beyond beans or tofu and try tempeh or seitan. If you love legumes like chickpeas in your salad, you may also love lentils, nuts, seeds or whole grains like farro or quinoa as additions.

Beans, pulses and grains add substance to a salad and really fill you up. They are also great at absorbing the flavours of the dressing. Try chickpeas, beans, cooked and cooled lentils, brown rice, quinoa, and couscous.

Lettuce, cucumber, and tomatoes are all fine, but why not get creative and add at least a five other items? Apart from raw hard winter squash or potatoes, pretty much every vegetable in the produce section is fair game. Here are some especially good choices: shredded spinach or kale.

Carbs are important for energy and satiety. You can add carbs to your salads by adding croutons or by serving it with a side of crackers or bread. You can also make a delicious warm and cold salad with rice, roasted potatoes, sweet potatoes and/or quinoa. To take it to the next level, try to choose fiber-rich carbs.

If you follow the healthy salad formula and ensure the meal has plenty of veggies, protein and healthy fat, then it can be a great breakfast, lunch and dinner option. Be cautious of eating salad that is exclusively greens or vegetables, as it may be too low in calories, healthy fats or protein to sustain you.

Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.

What is a good substitute for meat? ›

Instead, choose a high-quality, tasty protein like marinated tofu, black beans or lentils, crisped chickpeas (just quickly panfry them in a bit of oil and seasonings), chicken, or steak. One of my favorite easy protein sources for salads is Italian tuna.

No matter what your nutrition goals are, salads can be a regular part of your meat-free eating plan. Even without meat and fish, you can make a salad into a filling and satisfying meal.