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Salad Builder: How to make weight loss salads that actually keep you feeling full

Updated: Jun 27, 2021

A salad at lunchtime or dinner is a great way to add a lot of micronutrients and fibre to the diet each day.

The food volume of this type of salad is high which may help with satiety while the calorie content is fairly low.

Adding some unsaturated fats or a dressing can help to make vegetables or new inclusions to the diet more palatable.

Factors affecting satiety:




Food weight and volume

Meals like this salad tick a lot of boxes on hunger management strategies too, which are vital for reducing the RPE (rate of perceived exertion) of the dieting phase.

Remember: you don’t get any bonus points for making dieting harder and more stressful for yourself.

Dieting is stress inducing, with the magnitude of the effect increasing as time goes on and with the intensity of the deficit.

Most people could benefit from improving the satiety factor of their meals to make their calorie control phase more enjoyable and easier to adhere to long term.

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As an MNU Certified Nutritionist,

I coach nutrition for:

  • Weight change

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  • Performance

Coaching includes:

  • Weekly/ bi weekly 1-1 video sessions & nutrition education to equip you with the skills to make sustainable change

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