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How to Eat More Veggies: Making a No-Effort Salad Without Cutting any Vegetables

Updated: Aug 29, 2023

"I want to eat more vegetables, but I don't have time to make salad!" Many people are so busy between work, school, commuting, and caring for families. Putting in any extra effort for a meal just doesn't happen. If you want to know how to eat more veggies and want to make a salad without having to take out a knife, here is a guide.



bowl of spinach


Salad Greens


Start your salad with a base of leafy greens. There are many options you can buy from your supermarket already washed and cut.

  • washed cut romaine lettuce

  • washed spinach

  • washed spring mix

Colorful Vegetables


Adding vegetables of a variety of colors to your salad will add visual interest, flavor, and texture. None of these need a knife. Just toss them in.

  • cherry tomatoes

  • sundried tomatoes

  • shredded carrots

  • shredded purple cabbage

  • shredded white cabbage

  • sugar snap peas

  • pickle chips


Filling Fiber


Adding ingredients that contain fiber will up the satiation factor of your salad. With these foods, your salad is on its way to becoming a complete meal.

  • canned chickpeas

  • canned beans

  • canned or frozen corn

  • canned or frozen peas

  • hummus

Simple Protein


Once you have added protein to your plate of salad greens, colorful vegetables, and fiber foods, you have a full meal. Protein will help you stay satisfied after eating.

  • tuna pouch

  • salmon pouch

  • chicken pouch

  • feta cheese


Yummy Fats


Adding a source of fat to your salad will add texture and more filling power. Most importantly, fats taste delicious. A meal that is pleasurable is more satisfying overall.

  • vinaigrette

  • creamy salad dressing

  • guacamole

  • olives

  • sunflower seeds

  • cashews

  • almonds

  • hemp hearts


How to Eat More Veggies: Sample Salads


Still unsure exactly how to proceed? Unsure which ingredients go together? Here are a few examples of no prep-needed salads.

  • spinach, sundried tomatoes, chickpeas, tuna, olives, and vinaigrette

  • romaine lettuce, purple cabbage, shredded carrots, cherry tomatoes, canned corn, chicken, sunflower seeds, and creamy salad dressing

  • white cabbage, shredded carrots, almonds, vinaigrette

  • romaine lettuce, sugar snap peas, frozen peas, cashews, creamy salad dressing

If these salads aren't enough for you, let your imagination tell you what to combine next. Maybe you have more shortcut salad ingredients you can add to your salad.

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