Eat your greens! Have more veggies!

We’ve all heard it before. And for good reason. Plain and simple, vegetables are good for you.  They are some of most nutrient dense foods on the planet. And the more nutrients you get in your body, the better you feel, the better you look, the better you perform, and the longer you live. That’s simple enough.

But the real challenge comes down to execution, right? We all know that. But…

How the heck do I make this happen in my hectic, on-to-go lifestyle?

I know. You’re busy. I’m busy. Stuff tends to get in the way. Life happens. Shit comes up and you forget to eat your greens.

Well, I have a solution. It takes less than five minutes to prep and requires little to no skills in the kitchen. 

You ready for it? It’s called your GO-TO-SALAD (GTS)

It takes less than five minutes to prepare, twice per week. You prep a go-to-salad (GTS) Sunday and Wednesday. All of a sudden you have 3-5 meals mostly prepped and ready to go. Pick a protein of choice and you’re done. Super easy.

Upgrade Your Salad


Salads don’t have to be boring. Hell no. They can and should be awesome.

The key with your GTS is to make it something you love. Create it with the dark greens and veggies that speak to your palette. (Luckily, Julie and I love the same GTS so it’s easy for us to just prep one GTS for the both of us).

Here’s our go-to-salad (GTS).

We use this as a base for most meals. We then add in our protein of choice, make a quick and easy dressing and we are all set. Healthy, tasty food that’s simple and quick. 

Here’s the step-by-step instructions.

Start with a base of dark leafy greens. These are nutrient powerhouse foods. Stay away from romaine or butter leaf lettuce as those varieties have very few nutrients. The general rule is the darker greens, the more nutrients it has. Pick 2 from this list:

  • Arugula
  • Spinach
  • Kale
  • Swiss Chard
  • Mustard Greens
  • Collard Greens

Add the following:

  • Carrots. Huge amounts of Vitamin A (I mistakenly said Vitamin C in the video, that’s wrong, it’s Vitamin A). Carrots also give the salad a nice crunch and a little sweetness. 
  • Cucumbers. Containing almost 80% water, cucumbers are a great way to increase hydration.  
  • Raw Onions. These add a nice kick to the salad if you’re into that sorta thing. 
  • Bell Peppers. Tons of Vitamin A and C. Pick your color of bell pepper and make your GTS vibrant.
  • Cherry Tomatoes. More Vitamin A and C. Also has lycopene which is a major anti-oxidant. 
  • Apples. More Vitamin C and lots of fiber. Also adds a nice refreshing texture to any salad.
  • Cheese. If you can handle dairy, cheese is a great way to add flavor,  fat and protein to your salad. 
  • Brazil Nuts. Anti-oxidants, magnesium, fiber, calcium, protein. These are a true superfood. Always be careful with nuts as they are very high in calories. A handful of nuts chopped or thrown in whole will do the trick.

That’s it. Just about all the above ingredients you can purchase pre-chopped or pre-washed and bagged. Throw it all together, add your protein and you’ve got a great meal.

Some of our favorite proteins to add:

  • Grilled or baked chicken. Or just buy a Rotisserie chicken if you’re lazy (I did this last night)
  • Fresh fish or just use canned tuna. With canned tuna, look for solid white albacore. This tastes much better than the “light” tuna
  • Sliced turkey breast or ham
  • Eggs
  • Steak 

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