Monday Meal: Easy & Healthy Taco Salad (for 300 calories)

As I’ve started to rack up the miles for my marathon, I’ve been hoping that the pounds I’ve packed on over the last several months will come melting off.

And while lately I’ve felt like and/or look like I’m melting while running in the summer heat & humidity, it’s really come down to some easy, healthy, quick meals that are helping me lose a few pounds.

healthy quick and easy taco salad for only 300 calories

Here’s a simple taco salad that I like to make on Monday nights. The leftovers are enough to last me for a couple lunches or dinners throughout the week.

…Depending how many tacos my fiancé decides he’s going to scarf down, that is.

This salad is great to pack up and take with me to work, or equally easy to throw together at night after I work out and starvation begins to settle in.

While this meal is nothing new or creative, it’s really all the healthy substitutions here that make over tacos into a hefty but healthy taco salad…filling you up for only 300 calories. Boom!


For the meat/beans:

  • 20 oz. 99% fat free ground turkey
  • 1 packet taco seasoning
  • 1 box red beans & rice

Cook turkey meat like you would ground beef. There is barely any fat in the 99% lean turkey, so I don’t even bother to drain it. Hi, easy. Add seasoning & water, let thicken. Don’t let the white meat creep ya out. Inhale sweet aroma of almost-dinner.

Make your beans & rice. That’s pretty easy too, if you can read the back of a box.

(You know what’s not easy? Cleaning the stupid pot after those beans & rice cook and stick to the bottom. Don’t you hate that part?)


For the salad:

  • Chopped romaine lettuce
  • Tomatoes
  • Red onion
  • Green onion

I use romaine lettuce instead of the usual boring iceberg lettuce; romaine has more nutrients & a good crunch to it. Plus, you can chop up extra and store in an unsealed plastic bag, and it doesn’t get soggy like iceberg lettuce.



  • Corn & Black Bean Salsa
  • Chobani 0% greek yogurt
  • Hot Sauce

These toppings are kinda the keys to this taco salad. Get a GOOD salsa; it will add SO much flavor. I like corn + bean salsas, because they have a little more substance, unique flavors, and add some extra fiber to keep you full.

FYI I deem this salsa the shit:

this salsa is the shit. yummy corn & bean salsa.

And if you haven’t tried plain greek yogurt in place of sour cream yet, you MUST. I will admit, it is not a 100% identical substitute when you use it on top of a potato or something bland. But when you put it on a taco salad, which already has 398745 other flavors going on (or a good chili), I promise you won’t notice the difference. You get no fat, more protein, and it’s creamier & richer than sour cream. Just trust me.


Assemble the troops:

Make your bed of lettuce & veggies.

Top with ½ cup turkey meat + ½ cup rice & beans.

Top with salsa, plain greek yogurt (or light sour cream if I haven’t talked you into the yogurt thing), and hot sauce.

delicious healthy taco salad. easy healthy dinner idea!

Stab fork, lift, chomp. Yum.

Repeat for an easy lunch or dinner, this should last you a couple days!

Help feed me:

What are your easy, go-to meals?

Do you have any healthy substitutions to ‘make over’ some less healthy meals? 


One thought on “Monday Meal: Easy & Healthy Taco Salad (for 300 calories)

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