How To Make The Perfect Salad

How To Make The Perfect Salad

Salads can be a tasty, nutritious addition to your diet at any time of the year. It’s really simple to build a satisfying salad once you are aware of the key elements to include.

To make a salad that’s satisfying and nutritionally balanced, you need more than just leaves. Below we share the six key elements. Of course, you can leave out the carbohydrates if you’re following a low carb diet. Simply bulk your salad up with more vegetables instead.

We are a team of qualified, experienced nutritionists who specialise in weight loss. You can book a complimentary call with us today to find out how we can help you reach your ideal weight and maintain it long term.

Here is our guide to building a nutritionally balanced salad.



The first thing you need is a protein source to turn your salad into a satisfying dish that will fill you up until your next meal. Hard boiled organic eggs are a great choice. Alongside other animal proteins like fish and meat, they are a complete protein (meaning they contain all nine essential amino acids), with a large egg delivering around seven grams of protein. Other great options are organic meat, fish, seafood or tofu or tempeh.


Fats have many important roles in the body. They are essential for helping us absorb fat soluble nutrients – vitamins A, D, K and E – as well as playing key roles in cell growth and renewal. Don’t make the mistake of avoiding fats for health reasons – just make sure you’re picking the right ones. Fats are also often amongst the tastiest additions to your salad, with avocados, seeds, unroasted nuts and cold pressed oils. Extra virgin olive oil has many well established health benefits and makes for a simple dressing all by itself.


Leafy greens make for a great salad base and are rich in beneficial nutrients. But while leafy greens are nutrient dense, they aren’t a particularly substantial base for a meal, so you might want to add to your leaves. Try grated or spiralised veg like carrots and courgettes or leftover roasted vegetables like peppers, butternut squash, cauliflower and red onions. Tomatoes and chilli peppers are a source of antioxidant vitamin C, particularly in the summer as vitamin C helps to protect against UV-induced sun damage.


An optional addition to your salad, choose whole, unrefined carbs that provide vitamins and minerals which white, refined versions are often stripped of. Brown rice, new or sweet potatoes and pulses are all good options. Pulses like beans, lentils and chickpeas are also a great source of fibre for supporting healthy digestive function.


Dressings are an area to be cautious around. Avoid the ultra-processed, low fat shop-bought dressings and whip up your own instead. Base yours on cold pressed extra virgin olive oil and flavour to your liking with lemon juice, apple cider vinegar, herbs or mustard. Alternatively, you could try a harissa dressing with a little coconut yoghurt, harissa spices and sundried tomato paste. (This works especially well on a salmon salad.)


Want to finish off your healthy salad with a little va-va-voom? Add a tasty, crunchy topping that will score some extra health points such as pomegranate seeds, sprouted seeds, kimchi or sauerkraut. We love this raw garlic and dill saurkraut from Vadasz. It’s a case of one and not all here, so pick something that complements the flavours in your bowl.


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We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.



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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.


Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.


Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.


To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.



Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of th clinic.


Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning.


A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.


Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.


Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.


To enquire about working with Stéphanie, please contact us.


Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.


Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.


Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!


To enquire about working with Inna, please contact us.



Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.


After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.


Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 


To enquire about working with Ania, please contact us.

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