How To Build Your Salad | ONE SOL Detox Kit
Step 1: Pick Your Base
(3 cups)
Leafy greens are a great source of antioxidants and micronutrients. They’re also low calorie and very filling. This will help add volume to your salad.
- LETTUCE
- SPINACH
- ARUGULA
- SPRING MIX
- KALE
Step 2: Choose Your Veggies
(Pick 3, 50g of each veggie)
Next, let’s add in a variety of veggies to make sure you get a nice variety of vitamins and minerals. Choose 3 from the following list for a total of X grams of veggies.
- BROCCOLI
- TOMATOES
- BELL PEPPERS
- CARROTS
- CUCUMBERS
- CAULIFLOWER
- BRUSSEL SPROUTS
- ZUCCHINI
- MUSHROOM
Step 3: Choose your fats
(X grams)
When consumed in the right amounts, healthy fats are proven to be extremely beneficial to your heart and brain health. They help provide long-term en- ergy, maintain hormone levels, absorb and transport vitamins and minerals, and help provide structure to our cells.
Choose one of the following portions of dietary fats to add to your salad.
- 1⁄2 AN AVOCADO
- 30G ALMONDS
- 30G WALNUTS
- 30G PECANS
- 1 TBSP OLIVE OIL
- 30G PUMPKIN SEEDS
- 30G SUNFLOWER SEEDS
- 30G FLAX SEEDS
Step 4: Choose your protein
(5 oz)
Now the most important part, protein. As we mentioned in the previous section, protein is what allows your body to function and to exist quite honestly.
The following is a list of low-fat, high protein sources.
- CHICKEN BREAST BEANS
- LENTILS
- LEAN BEEF
- TOFU
- WHITE FLESHED FISH
- PLAIN GREEK YOGURT
- 3 EGGS OR 6 EGG WHITES
Step 5: Choose your dressing
(30 grams or 2 tbsp)
- OLIVE OIL & BALSAMIC
- LEMON, OLIVE OIL, SALT AND PEPPER
- FAT-FREE & SUGAR FREE STORE-BOUGHT
- DRESSINGS
- LOW CALORIE CILANTRO & LIME