When bikini season rolls around I try to assess my own "rolls" to see what I need to do as far as modifying my diet and exercise regimen.

9 times out of 10, this means more salads and less bad carbs.

But the best salads are ones you wouldn't make yourself. And the VERY best salads, in my opinion at least, are those yummy Spa Salads that usually cost you $13.95 - wait! Make that $113.95 if you add in the cost of your facial.

You can make these yummy salads for far cheaper!

The Shopping List:

• Review the ingredient lists below.
• Buy a few items from each group to have on hand for the week.
• Wash, pat dry, and store veggies/fruit in disposable Glad containers.
• With a Sharpie, mark each lid top with a number (1-5, depending on what group item belongs to).

Buy your dressings; refrigerate.

The Prep Work:

• Marinate and cook all meat at one time. Store in Glad containers. Number as above.
• Wash and cut all fruit. Put in Glad containers. Number as above.
• Open other packages and store in Glad containers (i.e. sunflower seeds, dried berries, cheese, etc)

Build and Eat!

Now, whenever you want a salad throughout the week, just grab your numbered containers. Mix and match!

Pick a 1, 2, 3, 4, 5. Add a dressing. You're done! Don't forget the salt and pepper!

Choose 1:

• Mixed spring greens
• Baby spinach
• Chopped hearts of romaine
• shredded cabbage/coleslaw mix
• chopped iceberg

For a savory salad, pick 1-2 veggies.

For a sweet salad, pick 1-2 fruits.

Veggies

can be fresh chopped, roasted, or marinated. Take your pick!

Choose 1-2:

• bell peppers (red, yellow, green, orange; roasted or fresh)
• cucumbers (remember to seed and chop)
• sprouts or bamboo shoots
• jicama
• avocado
• mushrooms
• hearts of palm
• artichokes (marinated)
• celery
• tomatoes
• carrots

OR

Fruits

Choose 1-2:

Can be fresh, or sundried

• strawberries (hulled/sliced)
• cantaloupe
• orange segments (de seed)
• cherries (fresh, pitted: not maraschino or candied)
• red grapes (great halved and frozen!)
• blueberries (fresh or dried)
• watermelon (yes, watermelon!)
• pineapple
• Kiwi slices

Choose 1*:

• water packed tuna
• grilled salmon, warm or cold
• grilled marinated strip steak
• chopped low sodium ham or turkey
• grilled chicken (marinated or blackened is good)
• chopped hard boiled egg
• Beans (great white, black, or kidney are all good)
• chickpeas

*you can substitute cheese

Choose 1: (cubed, crumbled, or shredded)

• Feta (great with fruits and sweet add-ons)
• Bleu/rocquefort
• Cheddar
• Swiss
• Parmesan

These are what make the salad pop! Use them sparingly.

Choose 1-2:

• roasted sunflower seeds
• chopped cashews
• shelled salted pistachios
• fried onions (like Durkee)
• wasabi peas (savory salads)
• dried fruits (sweet salads)
• bacon bits (savory salads)
• sesame sticks
• tortilla strips
• croutons
• Toasted coconut
• Candied nuts (Excellent with sweet salads!)

I don't have time to make my own, so I like store bought. Experiment with different brands! I like Newman's Own, Annies Naturals, and Bernsteins.

Prevent boredom!

Try to keep 1-2 from each list on hand:

For Savory Salads (ones with veggies, no fruits):

• Italian
• Ranch
• Blue Cheese
• Herbed vinaigrettes
• Champagne vinaigrettes

For Sweet Salads (ones with fruits instead of veggies):

• Honey mustard
• Champagne vinagrettes
• Citrus based dressings (like lime or orange based dressings)
• Balsamic based dressings

 Summer Steak and Onion Spa Salad

• #1: Baby Spinach
• #2: Strawberries and Kiwi
• #3: Grilled marinated steak strips
• #4: Bleu Cheese
• #5: Fried Onions (Durkee) & pistachios 
• Dressing: Balsamic Dressing (store bought)

Citrus Chicken Spa Salad

• #1 Iceberg Lettuce
• #2 Orange segments and green onion
• #3 Grilled  herbed chicken, diced
• #4 Feta cheese
• #5 Dried cherries
• Citrus Vinaigrette (store bought)

Grilled Vegetable Spa Salad

• #1 Field greens
• #2 Marinated roasted bell peppers, and marinated mushrooms
• #3 Kidney beans
• #4 Feta Cheese
• #5 Croutons
• Dressing: Herbed Vinaigrette (Store bought)