Welcome TV Viewers! If you just watched Annette Reeder make the Power 5 Salad, you are in the right place! Bookmark this page for the ultimate meal prep guide, and don’t forget to download your [Free 7 Steps to Amazing Biblical Health eBook here]!
Have you ever desired a simple, yet flexible meal plan with loads of variety and ease of preparation? Oh, and one that’s loaded chock full of vitamins, minerals, and other nutrients.
Look no further! The Power 5 Salad is one of my favorite meal planning secrets. Although, I hope it’s not secret anymore! It takes the best power foods for health and turns them into a versatile, daily resource.
Why do we love it? It checks all the boxes:
- Nutrient Dense: Packed with antioxidants, fiber, and protein.
- Health-Promoting: Boosts metabolism and feeds the body well.
- Easy to Prep: Quick to fix with just a little time investment on the front end.
- Diet-Friendly: Fits all healthy meal plans (including the Daniel Fast!).
- Never Gets Old: Infinite flavor combinations so you never get bored.
The Power Salad Principles
The purpose behind the Power 5 Salad is to make healthy eating simpler. Whenever we make things simpler, we’re more likely to follow through with them. By gathering your ingredients and spending an hour or two putting them together, you can have enough nutritious meals ready for the entire week!
Here are the basic principles to start this power-packed meal:
Power Five Principles
- Stock Up on Fresh Produce: Fill your cart with a variety of fresh fruits and vegetables so you’ll have lots of yummy options on hand.
- Add Healthy Grains: Grains like quinoa make a fantastic, filling addition to any salad base.
- Embrace Nuts and Seeds: These deliver the bulk of your protein and healthy fats. Bonus: they store much longer than fresh foods!
- Batch Prepare: Set aside a block of time to wash, chop, and shred your produce. Once this is done, the majority of your time investment is complete.
- Dress it Right: Purchase or prepare healthy salad dressings. Olive oil, avocado oil, organic salsa, and flavored vinegars are wonderful additions.
Build Your Power 5 Salad (The Ingredient Matrix)
One of the greatest benefits of the Power 5 Salad is the endless variety. Pick your favorites from the categories below, or try something new!
Pro Tip: I use my Bosch slicer/shredder and food processor to make short work of the raw veggies. Bosch is the boss in the kitchen!
| Category 1: The Veggie Base | Category 2: Fresh Fruits | Category 3: Nuts & Seeds | Category 4: Legumes & Beans | Category 5: Herbs & Spices |
| Kale, Spinach, Chard | Apples, Pears, Peaches | Pumpkin & Sunflower Seeds | Lentils (Red, Green, Brown) | Basil & Cilantro |
| Romaine, Iceberg, Cabbage | Grapes, Blueberries, Strawberries | Chia & Flaxseeds | Black Beans & Kidney Beans | Parsley & Chives |
| Cucumbers, Bell Peppers | Pineapple, Oranges, Grapefruit | Almonds, Walnuts, Pecans | Chickpeas & Snowpeas | Dill & Thyme |
| Broccoli & Cauliflower | Pomegranate Seeds | Pistachios & Cashews | Great Northern Beans | Lemon Balm |
| Sweet Potatoes & Carrots | Dates, Raisins, Dried Cranberries | Quinoa & Pine Nuts | Soybeans & Peanuts | (Any fresh herb!) |
Scroll down for longer lists of each food category.
How to Assemble Your Salad
Step 1: Start with a base of 2-3 vegetables (preferably at least one cruciferous veggie).
Step 2: Add nuts, seeds, beans, and/or legumes for protein. (A boiled egg is also a nutrient-dense option for those not on the Daniel Fast).
Step 3: Add fresh fruit and a sprinkle of herbs and spices.
Step 4: Drizzle with your favorite healthy oil, vinegar, or homemade dressing.
Step 5: Personalize and enjoy!
There are no strict measurements here. The Power 5 Salad is a concept that is totally adaptable to your taste buds and portion needs!
Having trouble digesting this much raw fiber? > If you are eating the Power 5 Salad multiple times a day, try digestive enzymes!
Food Storage & Meal Prep Ideas
Let’s talk about how to store this abundance of food. Good quality glass or plastic storage containers are your best friend.
- Group Like Items: Store similar foods together (e.g., cabbage, brussels sprouts) in one container to save refrigerator space.
- Grab and Go: Pull out your prepped bowls during the week. Grab five different ingredients to make a quick salad, or throw them in a pan to go with meat for dinner.
- Feed a Crowd: By taking 4 or 5 ingredients from each column, you can lay out a phenomenal salad bar for holidays, celebrations, or family dinners. Even the pickiest eaters will find a combination they love!
Power Foods For Health – Power Salad for Life
My mission is to help you achieve optimal health: to prevent disease, lose weight, increase energy, and promote a healthy gut microbiome. Let’s equip our bodies and minds to take on this crazy world with vibrant mental and physical health.
But the most important ingredient for healthy living isn’t found in a grocery store. The very first, most important ingredient in God’s recipe for excellent health is His love for you. He has loved you from the moment of conception. No matter what has happened in your life, God loves you. He will always be there for you. He is the one who sent His Son to die on the cross to save you.
Sharing these foods that bring abundant health is my passion, but a relationship with God is where you truly experience life. If you don’t have that life yet, learn about God’s free gift of salvation.
Ingredient Category #1: Vegetables
- Iceberg lettuce
- Romaine lettuce
- Kale
- Chard
- Cucumbers
- Bell Peppers
- Celery
- Purple and green cabbage
- Tomatoes (red, orange, yellow; get a variety!)
- Cauliflower
- Broccoli
- Carrots
- Onions
- Rutabaga
- Sweet Potatoes
- Asparagus
- Brussels sprouts
- Butternut Squash
Ingredient Category #2: Fruit
- Apples
- Grapes
- Peach
- Blueberries
- Strawberries
- Pineapple
- Oranges
- Grapefruit
- Plums
- Pears
- Avocado
- Pomegranate seeds
- Raisins
- Dried Cranberries – use sparingly
- Dates
Ingredient Category #3: Nuts and Seeds
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sesame seeds
- Pine nuts
- Quinoa (this fits the category of a seed and a grain)
- Almonds
- Pistachios
- Pecans
- Cashews
- Chestnuts
- Walnuts
- Hazelnuts
- Brazil nuts
- Macadamia nuts
Ingredient Category #4: Legumes
- Black beans
- Chickpeas
- Peanuts
- Snowpeas
- Peas
- Kidney beans
- Soybeans
- Great Northern beans
- Lentils (red, green, orange, yellow, brown)
Remember, some of these will need to be cooked ahead of time. I recommend, whenever possible, to get dried beans and to soak and cook them yourself. This can be something done ahead of time and stored in the fridge or freezer.
Ingredient Category #5: Herbs & Spices
Herbs and spices spark the flavor and intensify the nutrition to all salads
- Parsley
- Basil
- Cilantro
- Chives
- Dill
- Lemon Balm
- Thyme
Ready to Build Your Power 5 Salad?
With so many delicious, God-given ingredients to choose from, your Power 5 Salad will never be boring! I challenge you this week to pick a few new super foods from these lists, prep them ahead of time, and see just how much better you feel.
Remember, eating the foods God designed for us isn’t just about losing weight, healing your gut, or gaining energy—it’s about equipping your mind and body for the vibrant, abundant life He has called you to live. You are deeply loved, and your health matters!
If you haven’t already, be sure to download your free [7 Steps to Amazing Biblical Health eBook] to keep your wellness journey going.
