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While at lunch with a friend last week we both ordered salads.

She got a pre-made salad off the menu.  I unapologetically customized my salad.  “No tortilla strips, no bacon, no cheese, no dressing, I’d like oil and vinegar on the side with a side of lemons please.”

“Whoa, you’re high maintenance!” My friend said after our server disappeared.

“Right?  But you would be too if you knew how many calories you’re about to eat.” I replied.  She looked confused.  I told her to google her salads calorie count.  To her horror, she discovered her ‘healthy’ salad actually had 1600 calories WITHOUT the salad dressing.  The dressing added another 400-ish.

Her salad had approximately 2000 calories and mine only had about 600 with the dressing.

So many people attempt to lose weight by eating salads, not knowing they’re consuming hundreds of extra hidden calories.

I used to be one of them. Before becoming a nutritionist and trainer I’d ALWAYS order a salad thinking I was being healthy.  Boy, was I wrong. Dead wrong.

Little did I know my go-to Asian Chicken Salad I’d always order on date night had over 1600 calories… I thought it had 400. It was also loaded with sugar.  Approximately 65 grams.  My daily sugar intake was supposed to be about 20.  I had a big WTF moment when I found out my ‘healthy salad’ was actually triggering my body to store fat.

Now that I’m a nutritionist I know a lot of people unknowingly make the same mistake I used to… like my friend did, which inspired today’s blog post.

Are Salads Good For Weight Loss?

My initial answer, no.  But you will be able to customize your salad order so that it will help you lose weight with the tips in this post.

Between the calorie-dense toppings most restaurant salads average about 1500 calories. Check out this snap of Cheesecake Factory’s Salad options with calorie count straight from their menu.

Dinner salads found in restaurants typically have over a thousand calories.  Between the added bacon, avocado, cheese, nuts, candied fruits, and massive serving sizes, calories add up fast… and that’s before the dressing is added.

Restaurants load their salads with high sugar, carb, and fat-containing ingredients.  Why?  Becuase they taste good and they want you to come back and order it again.

How to Customize a Skinny Salad

But salads can be a great option for fat loss when you build a smart salad.  Here are 5 easy tips to make sure your salads aren’t sabotaging your weight loss goals at restaurants and at home.

Go green and lean

Load up on vegetables and greens.  They’re low in calories but high in fiber and nutrients.  Veggies are what makes your salad truly healthy.  Add a serving of a lean protein to get


If your salad has candied nuts, dried fruit, fresh fruit or a sweet dressing, skip it.  These types of toppings taste great but often add dozens of grams of sugar… even the fresh fruit.  Those little mandarin oranges you love were plucked from can where they were marinating in syrup.  The only exception is fresh berries, like blueberries and strawberries.  These sugary toppings will spike your blood sugar and have you feeling hungry again prematurely.  So skip the sugar.

Cancel added carbs

If your salad comes with croutons, tortilla strips, noodles, beans, and bread, ask for them to be removed. The only exception would be the beans… if you’re vegan or if your salad doesn’t come with a protein.  You don’t need multiple servings of proteins on a salad.  And you definitely don’t need high carb toppers that are loaded with sodium, GMO’s, and don’t have any fiber.

Pick one high fat, tasty topper

If your salad comes with bacon, avocado, cheese, and salad dressing, pick one.  I always recommend choosing something low sugar and plant based.  In this case, I’d recommend choosing the avocado.

I never ever recommend eating restaurant salad dressings… unless they’re freshly made in house.  (Think fancy 4-star kinda restaurants)  Avoid all dressings from chain restaurants.  I always recommend making your own salad dressings at home… and at restaurants.

Here’s a salad that triggers fat storage…

Here’s are 2 salads that are good for fat loss.

See the difference?

Salad dressing typically adds an average of 600 calories alone.

Yes, you read that right. 600 extra calories  Most restaurants don’t measure out the serving sizes adding far more calories than the amount listed on the menu/nutritional info.

Even if you’re the type to ask for your dressing on the side, often times the ramekin the dressing is served in are 3 ounces.  A serving size of salad dressing is 2 tbsp. Every time you order your dressing on the side you’re getting 3 servings.

And don’t even get my party started on the ingredients used in salad dressings. They’re loaded with commercialized dairy, Omega 6 fatty acids, trans fats, high fructose corn syrup, artificial flavors/colors, sugar/artificial sugar, preservatives, and GMOs.

These ingredients are inflammatory, acidic, toxic and can cause multiple health issues.

Make your Own Salad Dressing

Ask for olive oil, vinegar, and a side of lemon wedges.  Mix olive oil with the vinegar and lemon juice and voila you’ll have created your very own low-sugar delicious salad dressing.  Restaurants typically use creamy dressings that cling to the salad and stick.  Ever take a big bite of ranch or blue cheese?  Using olive oil and vinegar coats the salad but runs off, leaving behind the flavor not fat or calories.

That’s why I always make my own dressings and encourage you to, too.

You can easily make more tasty amazing salad dressings at home.

  • They’re easy to make.
  • Delicious.
  • Clean.
  • Cheaper than pre-made, toxic dressings.
  • And much cheaper than pre-made organic dressings.

Check out this post about why you should always make your own salad dressing and get 5 clean tasty recipes.


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are salads good for weight loss? - Christina Carlyle