Name: No Cook PFF Salad
Prep time: 5 min
Ingredients: 1 cup Baby Spinach; 1 cup Arugula; 4 oz Chicken Breast (buy pre-cooked or rotisserie); 1/2 cup Carrots (shredded (buy already shredded)); 1/2 cup Grape Tomatoes; 1/2 Avocado; 1 oz Cheese (your choice of cheese); 1 tbsp salad dressing (like Trader Joe's Buttermilk Ranch); 1 tbsp Cashews (or other nut or seed)

Salads can either be boring or absolutely delicious. They can also be time consuming to make or you can make a no cook salad in minutes. Salad greens are healthy in and of themselves, but a person can get so much more by jazzing it up with additional healthy options! First of all, you may be asking what is PFF?

Protein, Fat, Fiber (PFF)

In my practice, nearly everything I discuss will come back to following the PFF method. It is a simple framework for building meals and snacks to promote blood sugar balance, the fundamental process involved in weight management and metabolism overall.

The No Cook PFF Salad Breakdown

Protein: 47 grams
Fat: 32 grams
Fiber 10 grams

I challenge many of my clients to aim for getting at least 30 grams of protein, 15-30 grams of fat, and 10 grams of fiber at each meal while limiting their carbohydrate intake between 25-40 grams. And guess what? It takes 5 minutes or less to throw together in a bowl. No cooking required!

You can read more about the PFF method with my free PFF method guide to download.

Find more of my healthy and easy meal recipes here!
Follow me on Instagram @wonderfullymade.rd where you can find tons of tips for healthy eating to heal your metabolism!

Recipe blog written by Jennifer Franzen, RDN | reviewed by Victoria Peck-Gray, RDN

No Cook PFF Salad

All ingredients require zero preparation (except for cutting open the avocado!). Everything else you just throw into a bowl. So easy!

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Prep Time 5

Cook Time 0

Course dinner, lunch, Main Dish, Side Dish

Servings 1 serving

Calories 543 kcal

Ingredients

1 cup Baby Spinach
1 cup Arugula
4 oz Chicken Breast buy pre-cooked or rotisserie
1/2 cup Carrots shredded (buy already shredded)
1/2 cup Grape Tomatoes
1/2 Avocado
1 oz Cheese your choice of cheese
1 tbsp salad dressing like Trader Joe's Buttermilk Ranch

Optional

1 tbsp Cashews or other nut or seed

Instructions

Assemble the salad and enjoy!

Notes

Nutrition Facts:

543 calories
47g protein
32g fat
10g fiber

Of course, there are many ways to make a No-Prep PFF Balanced Salad. Use whatever greens you have on hand, throw in any pre-chopped or pre-shredded veggies or even jarred veggies like roasted red peppers, any nuts or seeds, your choice of cheese, etc.

For those who would like slightly less calories, consider doing half servings of cheese or nuts/seeds.

For healthier salad dressings, look for ones made with healthier oils including olive, coconut, or avocado oil. Avoid dressings made with soybean, canola, or safflower oil. Brands like Primal Kitchen and some of the Trader Joe’s dressings are great.

Keyword 10 minutes or less