How to make an EPIC salad

What's your relationship with salads?

Sometimes people tell me they hate salads. That salads are rabbit food. That they never look forward to eating salad. That they need something more substantial for lunch than just a salad.

And I get it.

I grew up on iceberg lettuce, croutons, cheddar cheese, and French dressing.

And sometimes when my mom was at work, my older sister would make her specialty: croutons, cheddar cheese, and ranch dressing- no lettuce at all. 

We also made Caesar salad using those bag mixes. Oh man. Romaine lettuce drenched in Caesar dressing with bacon bits. 

Do those sound familiar?

Not too appetizing... or not too healthy... or too filling... 

But the salad I am going to show you is appetizing and is healthy and is filling...

I started eating salads for lunch as a way to get in as many vegetables as I could. Last year, I started following this meal plan because I was really struggling knowing what to eat:  Vegan Meal Plan And since then, I've learned enough about food and how my body responds that I eat what I want, but I still eat 6 servings of vegetables every day. They fill me up, they give me energy, and they're cheap!

I think about salads like I think about all of my meals, using the container system. (You can support this blog and buy these through me here: Portion Control Containers and they also come with my 2 month long coaching and accountability group here: Coaching Package)

The green container is veggies. (I want as many veggies as possibly.) Red is protein. Yellow is carbs. Purple is fruit. Orange and blue are different kinds of healthy fats.

For this salad, 

Greens- 1 green container of romaine (rinsed and chopped)

a sprinkle of arugula

a sprinkle of sun-dried tomatoes

1 green container of grape tomatoes, cucumbers, and red onions


Red- Trader Joe's Cowboy Veggie patty (When picking a veggie patty, you should be able to read all of the words in the ingredients. Just because it says veggie patty doesn't mean it's good for you. If you can read the word and it's an actual food, go for it. If it sounds like a chemical made in a lab, skip the product.)


Yellow- 1 yellow container of chickpeas (Mine were from a can and rinsed. Again, look at the ingredients and make sure you can read what is in that can! It should be just beans and salt. That's it! Better yet- boil your own beans. That is for another blog post...)


Purple- 1/8 of a cup of dried cranberries (Read ingredients!)


Orange- Healthy fat/salad dressing- Ok so I used a swirl of good ol' ranch dressing. The ingredients in it are.. well... not the best. This is my vice! There are better versions out there, or you can make yourself. Also Tessamae's makes a really good one. Because I am striving for progress and not perfection, I am letting my swirl of ranch dressing slide.

Extras- Trader Joe's Siracha and 21 Seasoning Salute and Hot & Sweet Jalopenos


To see the whole thing being made in, check out: How to make an EPIC SALAD. See.. I'm not too happy with myself and the whole ranch dressing thing. :) I'll survive!

What's your relationship with salads? Love em? Hate em? Just want to learn how to make more of them?


I share all my salad goodies with my free support community. Add yourself here: Fit Club

If you found this blog because you're a runner, I have a specific running club too! Add yourself here: US Runners- Running Club



Question: Have you ever turned to a bottle of wine, a box of donuts, or a drive thru feast after a really shitty day/week/month?? Lately a lot of crazy things have been happening. A friend of 10 years broke up with me. I got laid off from a part-time job. Someone rear-ended my car. I got told to my face that I was annoying and a jerk. All while trying to plan a wedding, training for a marathon, and dealing with the worst traffic Atlanta has ever seen because of a bridge catching fire. (I hate sitting in traffic!)

Two years ago, I wouldn't have been able to handle everything that life is currently throwing at me. I would have jumped into a box of donuts followed by a tub of cookie butter followed by some serious self-loathing. 

Ah, yes. Food used to be my source of comfort when life was sucking, sucking, sucking.

Guess what? Life is sending curve balls, but I am handling them. Not perfectly, but I am handling things way better than I used to. These monthly bootcamps have changed my life. Each month, we focus on a different topic to help us with LIFE, not just losing weight.

We are focusing on our relationships with ourselves and with FOOD. If we are always hating on ourselves and always feeling like we have to be on a diet, then how can we achieve happiness?? If we are always focusing on trying to lose weight, how can we focus on the other parts of life? 

There is a way to get to a happy, healthy weight and body image without solely focusing on calories!

We are going to be reading the book "Women Food and God" and examining how our relationship with ourselves mimics our relationship with food. Author Geneen Roth says, "The way you eat is inseparable from your core beliefs about being alive. Your relationship with food is an exact mirror of your feelings about love, fear, anger, meaning, transformation and, yes, even God." Crazy thought, right? Get your copy here: Women Food and God


If you have goals this May, and you need someone to hold you accountable to them, apply for my May bootcamp here: May Bootcamp

*I do not make any money from your purchases from Trader Joe's, Tessamae, or Amazon. I do make commissions off of your Beachbody purchases when I am your coach. Thank YOU for your support. Women helping women.