Build-a-meal: salads

This serves 4 adults.

If you are feeding children, there may be leftovers.

Flavor

Dressing to taste

Oil and Vinegar

Honey Mustard

Citrus

Balsamic Vinegar

Low-fat Ranch

Dairy Foods or Grains

Choose 1 to complete your meal

Milk (4 cups)

Cheese, shredded (1 ½ cup)

Bread (4 slices)

Feta Cheese (1 ½ cup)

Crackers (20 crackers)

Cooked Grains:

Brown rice (3 cups)

Bulgur (3 cups)

Barley (3 cups)

Couscous (3 cups)

Quinoa (3 cups)

Protein Foods:

Choose 1 below

Beans (2 cups)

Hard-boiled egg (8)

Canned tuna (2, 5 ounce cans)

Edamame (2 cups)

Tofu (16-ounce package)

Chicken (1 pound)

Beef or pork (1 pound)

Shrimp (1 pound)

Fish (1 pound)

Veggies:

2-4 cups Fresh, frozen, or canned- Raw or cooked

Artichokes

Asparagus

Avocado

Bamboo shoots

Bean sprouts

Beets

Bell peppers

Broccoli

Carrots

Corn

Cucumber

Jicama

Mushrooms

Onion

Parsnips

Peas

Potatoes

Radishes

Rutabaga

Sweet Potatoes

Tomatoes

Turnips

Yellow squash

Zucchin

Leafy Green Veggies:

8 cups

Kale

Leaf lettuce

Mixed greens

Romaine

Spinach

Swiss chard