Build Your Own Big Ass Salad
Build your own BAS (if you are doing OMAD and want everything in one big ass bowl). You can get creative and use some of the beans, some of the fruit, and some of the nuts or seeds while making the dressing.
Main Lettuces
At least 2 cups
Arugula (Rocket)
Watercress
Spinach
Kale
Chard
Added Lettuces
1 cup or more as desired
Iceberg
Endive
Butter lettuce
Romaine
Collard greens
Turnip greens
Beet greens
Radicchio
Nuts and Seeds
¼ Cup
Almonds
Pistachios
Walnuts
Cashews
Pecans
Macadamia
Brazil (only 4 per month)
Hazelnuts
Peanuts
Sunflower Seeds
Pumpkin seeds
Beans
1 can
Chickpeas
Lentils
Kidney
Black beans
Soybeans
Pinto beans
Navy
Vegetables
2 cups total (minimum). I do ¼ cup of at least four items
Cucumber
Tomato
Carrot
Onion
Mushroom
Avocado ½ no more than 1 per day
Bell pepper
Broccoli
Black Olive
Purple cabbage
Bean Sprouts
Corn kernels
Diced Radishes
Celery
Cauliflower
Green olive
Artichoke Hearts
Snap pea
Garlic
Yellow pepper
Alfalfa sprouts
Beets
Cabbage
Peas
Jalapenos
Zucchini
Dill Pickles
Pepperoncini
Oregano
Microgreens
Fruits
You will need 1 cup of berries and 2 cups of other fruit. You can use them in your salad or make fruit dessert.
Cranberries
Apple
Orange
Raspberry
Grape
Blueberry
Blackberry
Grapefruit
Pineapple
Pomegranate
Mango
Strawberry
Watermelon
Papaya
Cherry
Kiwi
Raisins
Grains
1 ½ cup cooked
just james grains
Spices
Cinnamon
Sage
Peppermint
Turmeric
Basil
Cayenne pepper
Ginger
Fenugreek
Rosemary
Garlic
Black cumin, ground
Cumin, ground
Example BAS OMAD One Bowl
2 Cups Arugula (Rocket)
1 Cups Iceberg
¼ Cup Almonds
1 Can Chickpeas
¼ Cup grape Tomatoes
¼ Cup Carrots, chopped
¼ Cup Onion, diced
¼ Cup colored bell peppers, chopped
½ Cup dried cranberries
½ Cup raisins
1 small button Mushroom
1 ½ C best grains
1 Tbs Flaxseeds, ground
Dressing:
¼ Cup water or best veggie broth 1,2,or3 more if needed or desired
¼ Cup lemon juice
¼ tsp turmeric
¼ tsp pepper
1 clove garlic
½ inch ginger
5 dates
1 tsp Dijon mustard
¼ tsp black cumin, ground
½ tsp cayenne pepper
Liquid aminos if desired