Starting lunch salads, yesterday!

[MgoSam]

I noticed that each time I eat something substantial for lunch, be it fast food, a restaurant lunch, or a homemade lunch, I feel sluggish for the afternoon. Instead I am going to try eating a substantial breakfast and dinner, and instead make a mixed green salad for lunch. Yesterday I did it, and while it might take a little getting used to, I think it will provide long-term benefits.

Since I work in an office job, I really don't need to eat another heavier. I am also bringing in some baby carrots to munch on later in the afternoon. I hope that this helps give me more energy throughout the workweek.

[Bob W]

I started a Paleo style eating program a couple of months ago.  It is working wonders for me. 

Typical day --  2 -3 eggs with maybe a piece of bacon for breakfast.
Lunch is a big "man salad."  I start with a base of spinach leaves (never lettuce) and then add radishes, carrots, cucumbers, dried berries,  fresh blue berries,  sunflower seeds,  broccoli, cabbage etc..   I drench it heavy in olive oil and add some balsamic or wine vinegar.   For protein I add hard boiled eggs and some left over meat - chicken - salmon - tuna. 

I don't experience the after lunch blahs as much as in the past as there are no fast carbs involved.  I drink tea now instead of coffee as well and this seems to help with energy levels.

Dinner is a normal meat/fish portion with lots of veggies.  On 3 or 4 nights a week I add potatoes or rice to keep my carbs up.   I am liberal with olive oil.

I never count calories and avoid wheat 90% of the time. 

So far I'm down maybe 10 pounds but I think my muscle mass has increased by a couple of pounds as well.  I feel pretty good too.

So yes!   A big salad for lunch is a great thing in my opinion. 

[MgoSam]

Thanks, any tips for making it better? I haven't brought in salads for lunch, at home I'll make them as a side for meals. Today I had some red leaf lettuce, two small tomatoes, and a handful of mixed greens, and mixed them together and ate, don't need any dressing. Any suggestions to make it more filling? I don't like hard-boiled eggs, is there anything else that you would recommend adding or doing differently in the future? Thanks for your time.

[MountainGal]

I follow what is basically a low carb diet and bring salads to the office about 95% of the time.  Usually, they contain:

Romaine or spinach
Canned chicken or tuna (or a leftover hamburger patty, sausage link, etc.)
Whatever veggies we have on hand:  Cucumber, tomato, etc.
Fresh berries, if available
A few black olives, if available
Sunflower seeds, almonds or walnuts for crunch.  Just a few due to the carb content.
I switch between ranch, blue cheese and poppy seed dressings, though I like Bob's olive oil and vinegar idea.

I usually eat 2 boiled eggs for breakfast, otherwise I'd have one on my salad.  :)

[G-dog]

Thanks, any tips for making it better? I haven't brought in salads for lunch, at home I'll make them as a side for meals. Today I had some red leaf lettuce, two small tomatoes, and a handful of mixed greens, and mixed them together and ate, don't need any dressing. Any suggestions to make it more filling? I don't like hard-boiled eggs, is there anything else that you would recommend adding or doing differently in the future? Thanks for your time.

Something with fat and/or protein
Nuts
Seeds
Hummus
Beans
Meat
Cheese

I also like something a little sweet (but if you want to keep sugars down you may skip this)
Craisins
Raisins
Dried blueberries
Apple
Dried apricots

[Bob W]

Ditto many of the suggestions above.  Try canned salmon as a topping.  Also scrambled eggs. (I know, weird) 

I usually can't eat my whole salad for lunch.  I am sure to use lots of olive oil.  I also usually leave some big pieces of stuff like carrots, broccoli or radishes.   This allows for the essential "chewing" effort.  It seems to take me longer to eat my salad than my coworkers to chow down their take out burgers and fries.   (bare in mind I'm going at this from a paleo perspective, so the cravings associated with wheat are pretty much non existent)

I think if you concentrate on chewing (think 10 chews per bite),  put your fork down between bites and shoot for 20 minutes of eating time, you will be satiated.  I've been told it takes the stomach 20 minutes to send the brain the "I'm good" message.