You need three things: (1) 50 grams of protein, (2) a pound of one or more dark green leafy vegetables, (3) a pound of other vegetables.
For example: Let’s make a shrimp spinach salad: (1) 8 ounces of cooked shrimp, (2) one pound of washed baby spinach leaves, (3) a pound of vegetables consisting of carrots, broccoli, tomatoes, celery, and cucumber. That is two and one half pounds of food, filling by design. That is the Square Meal. Easy. Square Meals average about 700 calories. If you are maintaining your weight on 2,000 calories, that leaves 1,300 calories in the “calorie bank” to enjoy any way you want.
Now to make the salad taste great, add your favorite dressing and toppings. These are borrowed from the “calorie bank.”