While that supplies some nutritional benefits and filler that lessens the amount of other foods we might eat, we could do better. To make a main dish salad, some protein is needed to satisfy hunger for more than a few hours. But choose lean protein like turkey, chicken, or beans. If you want enough cheese to provide your protein, a reduced-fat version will limit calories and fat. For just a little cheese flavor, a sprinkle of a strongly-flavored cheese like Parmesan will do the trick.
Nuts are another way to add protein and crunch to a salad.
They are high in fat, but it's a healthful type of fat and, if the amount is limited, the calories are as well. Beyond the typical tomato and cucumber, broccoli and cauliflower provide crunch and the health-promoting natural phytochemicals that fight cancer before it starts. Leftover asparagus or shredded carrot adds nutrition and texture. Don't be afraid of dressings. Studies show that a small amount of fat in a meal is necessary to absorb beta-carotene and some other phytochemicals.