© 2016 by Caleb Bostic

Break free from Salad Monotony with These 5 Quick and Healthy Salad Substitutes

As a fitness professional, people like to tell me about all the stuff they’re tying in their life to be healthier. I love it! But I can’t help wondering if we’re missing the mark a little bit and the information that’s out there is leading us off course.


Recently I’ve been chatting with people about eating healthy and the number one thing I’m hearing is, “Hey I’ve been doing great! I’ve been bringing salads to work for lunch every day!” And the first thought that goes through my mind, “UGH, how boring!” And sure enough, when I ask them how it’s working out, I usually get something like – well its ok, I get a little bored of it, and by the weekend I’m ready to eat just about anything besides another salad.


Now I’m not saying that salads are bad and you shouldn’t be eating them. But, if our goal is to live a healthy lifestyle consistently then we need to spice things up a little bit, so when the weekend rolls around we’re not craving everything sweet or greasy we can get our hands on.


Let’s look quickly at what makes salads an easy option for meal prep.

  • They’re easy to throw together; chop some veggies, cook some chicken, throw it in some Tupperware, done.

  • They’re generally healthy; while we might be low on carbs (not necessarily a bad or good thing) we’re getting protein, a few different veggies, and some healthy fats.

  • There’s very little cook time; if you’re throwing some chicken in your salad then you’re looking at 5-10 minutes of cook time and that's it.

Keeping with those same characteristics, here are 5 quick and healthy meals that aren’t salads. I’m not including measurements or portion sizes purposefully because every individual’s needs and goals are going to be different. Also, it will vary if you’re cooking in bulk or just for one meal. If you need help figuring out what is right for you, give us a call.

Balsamic Chicken

If you’re already prepping a few salads for the week, why not take those same ingredients and make something just a little different? This Balsamic Chicken uses all the same ingredients but cooking everything will break up the monotony and give you some different mouth feels

  • Chicken

  • Greens, onion, tomato, bell pepper

  • Vinaigrette

  • Salt, pepper, garlic, Italian seasoning


Sweet and Spicy Beef with Asian Slaw


Get the ground beef going with half of the sauces and seasonings while you chop up the veggies. Grate the carrot and finely chop the cabbage and peppers. Add the veggies to your Tupperware with the other half of the sauces and seasonings. Once the beef is cooked, combine with the slaw and you’re set!




  • Ground beef

  • Carrot, red cabbage, Thai pepper, bell pepper

  • Soy sauce, sesame oil, honey

  • Salt, pepper, garlic, ginger





Mediterranean Balsamic Pork


This is one of my favorite one skillet recipes and doesn’t take any longer than making a chicken salad. Cut up the pork into strips and begin cooking, adding the seasonings. While the pork cooks, chop up the veggies and add to skillet. Finish cooking till the pork is done and into the Tupperware it goes!

  • Pork loin

  • Red onion, olives, zucchini,

  • Olive oil & Balsamic vinegar

  • Paprika, garlic, salt, pepper, oregano, basil


Salmon and Chickpea “Salad”


I know, I know, I said no salads. But this isn’t your traditional salad, there’s no lettuce involved! Just add all the ingredients to your Tupperware and you’re good to go!

  • Packaged wild salmon

  • Drained and rinsed chickpeas

  • Red onion, bell pepper

  • Olive oil & red wine vinegar

  • Salt & pepper



Make ahead Pho


Ok, so this one breaks the rules just a little bit, there are some additional carbs in the rice noodles, but it’s too good not to share. Just throw all the ingredients in your Tupperware, and when you’re ready to eat; microwave some water, pour over the top, and give it a shake!

  • Onion, bell pepper, spinach

  • Rice noodle

  • Ginger, red chile pepper, salt, basil and cilantro

  • Lime juice


Eating healthy doesn’t have to be boring and bland! If salads are leaving you bored and begging for the weekend, break up the monotony with some of these recipes.

Want help becoming the healthiest, fittest, strongest version of you?


Most of us know that eating well, regular activity, and managing our sleep and stress levels are important for a healthy life. Still, we struggle to apply that information into our already busy lives. That's why the Profectus Fitness coaching programs help you create a strategy to lose fat, get stronger and improve your health, all in the context of your own life. We know that's the only way to keep these changes for good, no matter what situation you're in.

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