Guilt-Free Salad Buffet

Quinoa salad with beet, cucumbers, and chickpeas from Fifty Weeks of Green copyright 2015 Fun lunch for any group - guilt-free salad buffet.

Put together an easy, fun lunch for any group with a plant-powered guilt-free salad buffet. No one needs to leave hungry because all the food avoids empty calories and dietary concerns. I’ve found a prime benefit to eating mostly unprocessed vegetables, fruits, and whole grains is that I can eat as much as I want to and still maintain a healthy weight. That’s true even though I’m always in the kitchen developing new recipes!

Read on for five nourishing salad ideas plus research showing that eating a plant-based diet helps fight obesity. And please check out my other posts on this week with more tasty ways to help save the world.

Plant-Power Guilt-free Salad Buffet Lunch

  1. Stoke their strength with a high-protein, low-fat salad such as Quinoa Salad with Chioggia Beets and Chickpeas (pictured above).
  2. Nurture strong bones and sharp eyes with a deep-green salad. Think spinach, kale, collards, or romaine lettuce. Serve a citrus dressing or vinaigrette on the side.
  3. Fill them up without packing on pounds with a French potato salad, seasoned with vinegar, oil, and mustard instead of mayonnaise.
  4. Add a splash of color with bell pepper sticks, carrot sticks, or cherry tomatoes.
  5. Provide a sweet ending with fruit salad or baked pears.

Keys to a Successful Guilt-free Salad Buffet: Simple and Well-labeled

Rely on a few, fresh ingredients for the best flavor and the least work. For example, boiling potatoes in water instead of chicken broth costs less and keeps the potato salad vegetarian. Serve sauces and dressing on the side if possible. If you include any meat or dairy items, put them toward the end of the buffet line so your guests fill their plates with healthier and less expensive items first. Label food so everyone can choose what to eat without awkward questions.

Fight the Obesity Epidemic by Eating Delicious, Real Food

So many women I know struggle with hunger pangs and boring diets. They lose weight only to regain it. For the sake of their own pleasure and their families’ health, I wish they would try eating an unprocessed, plant-based diet. As Dr. Susan E. Berkow says:

Our research reveals that people can enjoy unlimited portions of high-fiber foods such as fruits, vegetables, and whole grains to achieve or maintain a healthy body weight without feeling hungry.

Do You or Your Friends Struggle with Weight Issues?

Have you tried eating mostly unprocessed vegetables, fruits, and whole grains? How has that worked for you? Please share your experiences in the comments below. For more recipes, pictures, and tips that will help you welcome everyone by eating plants together, please visit

Linda Watson

Linda Watson started the Cook for Good project after becoming obsessed with the national Food Stamp Challenge: living on a dollar a meal per person for a week. Her three-week experiment became a lifestyle, the website, the book Wildly Affordable Organic, and now the Wildly Good Cook videos and teachers' training program. She teaches cooking classes and gives talks on thrift, sustainability, and food justice across the country. You can get more from Linda on Facebook..

Note: This Perspectives Blog post is written by a guest blogger of The opinions expressed on this post do not necessarily reflect the opinions of Dr. Greene or, and as such we are not responsible for the accuracy of the information supplied. View the license for this post.

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