Fresh blend of spinach, kale, arugula and romaine, juicy tomatoes, carrots, crunchy cucumbers, sliced red onions, boiled egg and croutons, topped with shredded cheddar cheese. Served with your choice of dressing.
LYFE House Salad
Nutrition Facts
Calories: 240-340
Total Fat: 15-20g
Saturated Fat: 8-10g
Cholesterol: 180-200 mg
Sodium: 250-350mg
Total Carbohydrates: 15-20g
Dietary Fiber: 10-12g
Sugars: 5-7g
Protein: 25-30g
Breakdown by ingredient
- Tomatoes (1 cup cherry tomatoes): 20 calories, 1g protein, 0g fat
- Cucumbers (1 cup sliced): 16 calories, 1g protein, 0g fat
- Red onions (1/2 cup sliced): 25 calories, 1g protein, 0g fat
- Carrots (1 cup shredded): 45 calories, 1g protein, 0g fat
- Spinach (1 cup fresh): 7 calories, 3g protein, 0g fat
- Kale (1 cup fresh): 55 calories, 2g protein, 0g fat
- Arugula (1 cup fresh): 25 calories, 3g protein, 0g fat
- Romaine lettuce (1 cup shredded): 10 calories, 1g protein, 0g fat
- Croutons (1/4 cup): 100-150 calories, 2-3g protein, 8-10g fat
- Shredded cheddar cheese (1/4 cup): 100-150 calories, 6-8g protein, 8-10g fat
- Egg (large): 70 calories, 6g protein, 5g fat
Macronutrient distribution
- Carbohydrates: 30-35%
- Protein: 40-45%
- Fat: 30-35%
Vitamins and Minerals
- Vitamin A: 50% DV
- Vitamin C: 100% DV
- Calcium: 20% DV
- Iron: 25% DV
- Potassium: 25% DV
- Choline (from egg): 10% DV
Health Benefits
- High-quality protein from egg supports muscle growth
- Fiber-rich salad supports digestive health
- Vitamin A from carrots supports healthy vision
- Vitamin C from tomatoes supports immune function
- Calcium from cheese supports bone health
- Antioxidant-rich leafy greens support heart health
Variations:
- Use poached or boiled egg instead of fried: -50 calories, -5g fat
- Substitute shredded cheddar with feta or goat cheese: -50 calories, -5g fat
- Add grilled chicken or salmon: +100 calories, +20g protein
- Use homemade croutons with olive oil: -50 calories, -5g fat
Optional variations:
- Add grilled chicken: tender and juicy chicken breast
- Add salmon: pan-seared salmon filet
- Add avocado: creamy and ripe avocado slices
- Substitute croutons with nuts or seeds (walnuts, almonds, or pumpkin seeds)