How to build a salad that actually fills you up

A bowl of lettuce and a few tomatoes isn't a meal. If salads leave you hungry by mid-afternoon, it's usually because they're missing the components that keep you full.

The filling salad formula

• Base: leafy greens like spinach, rocket, kale or mixed leaves
• Protein: chicken, salmon, eggs, tuna, tofu, beans, chickpeas or lentils
• Fibre-rich carbs: quinoa, farro, brown rice, roasted sweet potato or wholegrain croutons
• Crunch and colour: cucumber, peppers, carrots, radishes, red cabbage
• Healthy fat: avocado, nuts, seeds, feta or olives
• Dressing: olive oil with lemon or vinegar, or a yoghurt-based dressing

Five combinations to try

• Chicken, quinoa, avocado, corn and lime dressing
• Salmon, new potatoes, green beans, egg and mustard dressing
• Chickpea, feta, cucumber, tomato and olive with lemon
• Tofu, edamame, noodles, carrot and sesame dressing
• Lentil, roasted squash, rocket, goat's cheese and walnut

Watch the extras

Dressings, cheese and nuts make salads delicious but add up quickly. Measure the dressing and use strong flavours so a little goes a long way.

Plan your salad week

Prep a grain, a protein and chopped vegetables on Sunday, and assemble a different salad each day. Mealful shows the calories and protein for each salad recipe so you know it's a proper meal.