December 5, 2025
Use this framework to assemble fast, filling salads that consistently land in the 600–700 calorie sweet spot and deliver 30g+ protein for sustained energy.
Start with 2–3 cups of non-starchy veg for volume and fiber.
Anchor with 30–45g protein from lean meats, seafood, eggs, or plant sources.
Add one smart carb and one to two fats to hit 600–700 kcal.
Use acid, herbs, and crunch to amplify flavor without excessive calories.
Targets: 600–700 kcal total, ≥30g protein, 8–15g fiber. Portions are based on typical cooked weights and macro averages (USDA-style references). Structure each bowl as: veg volume + protein anchor + smart carb + fats/dressing + flavor boosters. The examples balance energy, satiety, and practicality for lunch or dinner.
Hitting this calorie and protein range supports satiety, stable energy, and easier weight management. The system removes guesswork: choose from prepared building blocks and assemble in minutes without over- or under-shooting your macros.
Base volume and fiber with mixed greens, romaine, kale, cucumber, tomatoes, peppers. ~50–100 kcal.
Great for
Lean meats, seafood, eggs, tofu/tempeh, beans+edamame. Typically 150–350 kcal depending on leanness.
Great for
Lean, versatile, easy to batch-cook.
Great for
Protein plus omega-3 fats; richer option.
Great for
Higher protein grain; good warm or cold.
Great for
Neutral flavor, budget-friendly.
Great for
Natural sweetness, potassium-rich.
Classic vinaigrette base; heart-healthy.
Great for
Creamy texture; adds fiber and potassium.
Great for
Tangy; lower moisture adds flavor with modest portion.
Greens (200g), grilled chicken (150g), quinoa (140g), feta (30g), olive oil (2 tsp), tomato/cucumber, lemon.
Great for
Greens (200g), salmon (150g), roasted sweet potato (150g), avocado (50g), yogurt-dill dressing (2 tbsp).
Great for
If your protein is lean (chicken, shrimp, tuna), allocate more calories to carbs or fats; fatty proteins (salmon, tempeh) need lighter add-ins to stay within range.
You can fine-tune by 50–100 kcal with small swaps: add/remove 1 tsp oil (~40 kcal), 20g avocado (~32 kcal), or 30g croutons (~120 kcal) adjusted down to 20g (~80 kcal).
Frequently Asked Questions
Greens: 2–3 big handfuls. Protein: palm-sized and thick (chicken/salmon ~150g), two eggs, or a full block half of tofu (~200g). Carbs: about a cupped handful (3/4 cup cooked). Oils: 1 tbsp is a light pool in a spoon.
Yes—use Greek yogurt bases (2–3 tbsp, ~70–100 kcal) or blend 1 tsp olive oil with vinegar, mustard, and herbs. Keep cheese and nuts modest when using creamy dressings.
Pair plant proteins: tofu or tempeh plus edamame or beans, and consider yogurt dressing or a sprinkle of Parmesan. These combos reliably reach 35–45g protein.
Batch-cook proteins and carbs separately, store greens dry, and portion fats/dressings in small containers. Assemble day-of to keep textures crisp and avoid soggy leaves.
Use fresh herbs, acid (lemon, vinegar), and spices to reduce reliance on salt. Rinse canned beans/tuna and choose lower-sodium cheeses or smaller portions.
Build every salad with the same simple math: veg volume, a 30–45g protein anchor, one smart carb, and 1–2 fats/dressings. Use the plug-and-play options and eight formulas to stay in the 600–700 calorie pocket with 30g+ protein—consistent, satisfying meals made easy.
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Quinoa, brown rice, potatoes, corn, beans. Adds 120–220 kcal and fiber to sustain energy.
Great for
Olive oil, avocado, cheese, nuts, tahini, or yogurt-based dressings. ~80–220 kcal; choose 1–2.
Great for
Acid (lemon, vinegar), herbs, spice, pickles, citrus, light crunchy toppings. Big payoff with minimal calories.
Great for
Ultra-lean, convenient pantry staple.
Great for
Fast-cooking, low-calorie seafood.
Great for
Plant-based; bump with edamame or seeds.
Great for
Fermented soy, hearty texture.
Great for
Lean deli or roast slices work well.
Great for
Combine eggs with soy for 30g+ with yogurt or cheese.
Great for
Use as dressing base; pair with eggs/beans to reach 30g+.
Great for
Great for
Hearty add-in; great with Caesar or pesto.
Great for
Protein + fiber; boosts plant bowls.
Great for
Sweet crunch; pairs with beans and shrimp.
Great for
Great for
Intense flavor; great in Caesar or kale bowls.
Great for
Crunch and healthy fats; watch portions.
Great for
Sesame richness; blends with lemon/garlic.
Great for
Creamy with fewer calories; protein bump.
Great for
Greens (200g), firm tofu (200g), brown rice (135g), edamame (100g), tahini-peanut dressing (1.5 tbsp), herbs.
Great for
Greens (200g), shrimp (150g), black beans (100g), corn (100g), avocado (40g), lime-cilantro vinaigrette (1 tbsp).
Great for
Kale/romaine (200g), turkey breast (150g), parmesan (25g), whole-grain croutons (35g), yogurt Caesar (2.5 tbsp).
Great for
Greens (200g), tempeh (150g), quinoa (100g), pumpkin seeds (20g), lemon-tahini (1 tbsp), radish.
Great for
Greens (200g), tuna (130g), baby potatoes (150g), green beans (100g), olives (25g), eggs (2), vinaigrette (1 tbsp).
Great for
Greens (250g), eggs (2), Greek yogurt (200g), chickpeas (120g), olive oil (1 tsp), seeds (15g), herbs.
Great for
