What a 500-Calorie, Low Carb/High Fat Salad Looks Like

There has been a growing interest in 500-calorie meals thanks to the growing popularity of intermittent fasting schedules like the 5:2 Diet and modified alternate-day fasting. If you follow one of these eating patterns or you are simply looking for a 500-calorie meal to keep your hunger away for hours, a low carb, high-fat salad is the way to go. In this video, I share the ingredients that go into this 500 calorie salad.

Basic ingredients:
Salad greens (Spring Mix blend)
Primal Kitchen salad dressing
Avocado
Feta cheese
Walnuts
Raw sunflower seeds

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Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[beckygillaspy]

It's a great way to get started on a healthy diet.

[gordyn]

My salad comes out at around 1800 calories on OMAD. I make around 7-10 cups and it's an excellent way to balance my macros. It's the meal I enjoy the most, this is just one example -

Romaine Lettuce
Spinach
Walnuts
Cheese
Bell Peppers
Hard Boiled Eggs
Chicken or Fish
Red Onion
Beetroot
Olive Oil
Black Pepper
Himalayan Sea Salt

[manny]

I make this spring mix salad 2X a week (also from Costco). I also add avocado and/or an egg, and mixed nuts. If I don't use egg, I'll have a can of sardines in olive oil on the side. My dressings consist of EVOO, MCT oil, ACV, balsamic vinegar, and freshly ground peppercorn. Also on the sides are pickled cucumber, olives, and sauerkraut.

[MercadoAldrich]

You’re simply the best when it comes to simplicity. 👍🏽

[luvmyangels]

Thank you for this video...would love to see more like this. Also, as a suggestion, could you maybe consider doing an occasional What I Eat in a Day videos along with the type of exercise you may incorporate in your day to go along with those meals...I would really enjoy that!! Thanks for all you do, it's very helpful ❤🤗

[katrihakes]

As a senior citizen who has eaten her fair share of salads, I must say, that your 500 calorie salad is one for the books! It's not only delicious but very filling. Thanks!

[christinerobinson]

I can not chew nuts and seeds, so I grind them up in my blender and mix them into my dressing. My dressing of choice is olive oil and vinegar. I love vinegar. I also sometimes use bacon fat and vinegar, which was my grandmother's recipe.

[thedegmeister]

Thank you! It was very helpful to see what a 500 calorie, healthy balanced salad looks like!

[megs]

Thank you for featuring gram weights as well as cups. After wondering how much Dr. Berg's famous
"7-10 cups of salad a day" actually contains, that's really quite useful.

[mletgrice]

Thank you Dr. Becky. I have added 1 finely sliced strawberry and some apple scrapings. Those 2 tiny additions make a big difference.

[iamteachermimi]

New subscriber!!
I am so glad I found your channels! I am a 45 yo mom of 10 and I have lost 45 pounds on keto! I am needing to pick up things to lose the last 15-20 pounds, thanks for the motivation! It’s so refreshing to see a woman I can relate to. You are beautiful❤️

[ahmedbebars]

Fantastic salad, makes me wanna prep a couple in advance for the week.

[paulalaird]

I had this salad for lunch today except I added soft goat cheese instead of feta and I had to also eat some sardines to bring me to full satiety. Great lunch today!

[KWHCoaster]

Looks great, need to change up my salad routine occasionally. Added feta to my grocery list for next time. I have 5 cups of romaine lettuce, cucumber, mushrooms, broccoli, cauliflower, old cheddar cheese, walnuts, pumpkin seeds, extra virgin olive oil and balsamic vinaigrette (with the lowest sugar I can find) mix about 3:1. I usually have a whole avocado with my bacon & eggs.

[enicnarflefebvre]

I would increase the protein content because at 13.3 grams of protein, it is not enough. We should consume at least 20 to 30 grams of protein per meal. Fortunately, in this salad which seems delicious, it is easy to add protein like eggs, meat, fish, etc... even if it adds calories to the salad because protein is SO important.

[guymcpherson]

Thanks for the recipe! I have been making this for lunch and I love it. I also add 2 tablespoons of sliced Kalamata olives and a little shredded carrot for extra crunch.

[lindareed]

Thank you Dr. just started Keto 2 months, 80 yrs old and need to loose wight. Having a hard time keeping my blood sugar down even though I am in ketoses . Just bought Berberine to see if this helps.

[kham]

Dr Becky, how bout an easy salad dressing recipe!

[lnghrnfn]

This is my kind of salad. I bought several of the PK dressings & BBQ sauces when they were on sale at Sprouts! I'm not that big a fan of Spring Mix because of the bitter greens in there but I love spinach and baby romaine. :) All the other ingredients are faves! Thank you!

[christinerobinson]

Try endive. If you like bitter greens, you will love it. So much flavor!