Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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July 15, 2008

2 Minute Salad

By Mark Sisson
108 Comments

Most readers here understand the concepts behind the Primal Blueprint, but some seem to be concerned about the amount of time it must take to prepare PB-style meals every day. Nothing could be further from the truth. My 4-egg breakfast or protein shake take but a few minutes. My evening lamb-chop or grass-fed porterhouse with steamed veggies is complete in under ten minutes. But my fastest meal is also my favorite (and probably healthiest). That, of course, is the “2-minute big-ass salad” I have every day. I’ll show you how easy it is to make in the following video. I’ve also done the fitday.com analysis and it’s pretty impressive: 588 total calories. 37 grams of protein, 40 of fat and only 27 of carbs…and that’s probably my highest carb meal of the day!



Fitday Results

Click the image below to see a full-size version.

Fit Day Results

I plan on trying to do more videos in the future. If you have anything you would like me to address in video format hit me up with a comment.

Further Reading:

Primal Breakfast Suggestions for People on the Go

Choose Your Own Salad Adventure

DIY – Butter, Yogurt, Kefir, Oh My!

Alternatives to Canned Soup

Homemade Condiment Creations

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108 Comments on "2 Minute Salad"

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Beth
8 years 7 months ago
We’re salad twins! I keep a ton of veggies and protein prepped in my fridge in reusable containers (to cut down on trash, instead of using Baggies) and when it’s time for lunch, I grab and dump. I love my salads. I never tire of them. And I like the prepping every few days. It’s hard to feel stressed when you’re slicing cucumbers. It’s a good break from the daily grind, it gives my eyes a break from staring at the computer screen, and it eliminates any thought of, “Oh, I’m hungry. But I don’t have anything in the house.… Read more »
Farrah Knight
Farrah Knight
4 years 3 months ago

Make it Salad Triplets,

I love making my salads, I do practically the very same thing. The only dressing I really use is a drizzle of EVOO, splash of key lime juice with sea salt and ground fresh pepper. I have a special pretty blue/huge salad bowl too!

Love this site!

Shoshana
Shoshana
3 years 9 months ago

Hi mark no video for me to see? Am I missing something?

Amy
Amy
2 years 7 months ago

No video for me either. I’d love to see it!

Hart
8 years 7 months ago

mark i love the site. a lot of the principles make sense and through trial and error i’ve come to similar conclusions. i’m a professional ultra distance athlete so at times i simply need a bit more carbs. but it doesn’t have to come from grains/wheat. 4oz of pasta and 4oz of veggies contain the same amount of carbs… and one leaves me feeling a whole lot better.

keep it up!

Johnny
Johnny
4 years 8 months ago

Umm, but pasta is made of wheat.

Tanya
Tanya
4 years 7 months ago

Read again. They’re comparing veggies and pasta and saying veggies make them feel better

Sheryl
Sheryl
2 years 10 months ago

There are pastas that aren’t made of grains, like vermicelli (rice) and cellophane/glass (bean starch).

Tracy
Tracy
2 years 9 months ago

Rice is a grain.

Eberhardt Kalmar Huhn
Eberhardt Kalmar Huhn
1 year 11 months ago

…and beans are legumes…

James
James
29 days 13 hours ago

No, they are not. They are a magical fruit. The more you eat, the more you toot.

Jennifer
8 years 7 months ago

Hey, that was fun! The salad I’ve got sitting in the frig at work is almost exactly the same (including the pine nuts, yum!) except for eggs instead of chicken. Oh, and radishes, which I’ve become addicted to! I’ve been referring to my daily monster salad as my ‘kitchen sink’ salad, since it’s got everything but. I promise to do a testimonial in the future. Thank you again for a great, great blog and for sharing the PB with all of us!!

Jim
Jim
8 years 7 months ago

I love to put chicken in my salad, and I agree with the addition of cucumbers to add a little texture as well. I also gotta say that the addition of bell peppers really will give that extra “taste” factor that really brings the salad together into the meal category. Well done!!

Greta
Greta
8 years 7 months ago
Love big salads – love them! They are a pain to make from scratch daily, though, with all the vegetable scrubbing and lettuce washing (and re-washing). I’m talking 30-45 minutes a day, just for one meal. I’d love to do the prep work just once or twice a week, but don’t vegetables begin to lose nutrients (rapidly) once they are cut? I have too many food intolerances to take supplements, so I must rely on food to get what I need. Am I fooling myself (and wasting precious time) by insisting on “fresh” salads or is the amount of nutrition… Read more »
Jo-Anne
Jo-Anne
4 years 11 months ago
I put my dressing in the bowl [or straight into my lunch container] and cut the “sturdy” veggies a little chunkier and add protein and herbs and coat them with the dressing and I think [I know, I know, thinking and believing is not exactly scientific proof but it stops adding guilt to the mix] that minimises the oxidation. I then and layer the lettuce and anything that would go soggy on top and toss it when I am ready to eat it and that saves having to take the dressing in a separate container. KISS – Keeping It Simple… Read more »
Samuel
Samuel
8 years 7 months ago

Looks great! I’ve got to start using tupperware for my veggies. I have to hit the grocery store 3-4 times a week just so I have fresh veggies. The tupperware method looks much easier.

And hey, I’d love to get some more of your salad dressing recipes, Mark!

Aaron
8 years 7 months ago

Salad dressing recipes are coming, Samuel. Check back next week!

Greta – Veggies actually stay pretty well in tupperware. If using this method gets one to start eating regular salads, or cuts chunk of time out of your daily effort to get the “freshest” IMO it is worth any sacrifice in nutrition lost. 30-45 minutes a day for one meal is a lot of time in my book. Give Mark’s method a try and report back on how you feel!

Mark
8 years 7 months ago

Good stuff – looks like the big salad I like to make.

DaveC
8 years 7 months ago

Hey! “Big-Ass Salad” is my term! 🙂 🙂

I’m currently preaching the PB gospel on a forum frequented by ex-pats (and ex-pat wannabes) in Thailand. I posted a picture of my big-ass salad bowl yesterday. I’m dealing with some opposition from carboholics, but hopefully some are getting the message!

Erin Davidson
8 years 7 months ago

Great video, Mark! Looking forward to a lot of these in the future.

Crystal
Crystal
8 years 7 months ago

I like to add some fresh salsa, cilantro, and peppers to a salad when using beef.

Blueberries also add a nice flavor to a salad–really!

Lex
Lex
8 years 7 months ago

I’m a lunchtime salad eater, too. What kind of container is the dressing in? It looks rather like a french press. Making dressing at home and bringing it to work tends to be messy, any tips?

Aaron
8 years 7 months ago

Lex-

Here is kind of a cool idea: http://www.lifesolutionsplus.com/fit-fresh-salad-shaker-p-427.html

I suppose one needs a container that has a screw on lid so there is no worry that the vial/cup/bottle will spill any of the oil/vinegar. Anybody seen/own something like this?

Joan Rene
Joan Rene
4 years 11 months ago
Small canning jars! They are the BEST! They are glass not plastic, they have lids which are reusable and actually seal and don’t pop off, you can see exactly what is in them because you can see through the glass, you can stack them and compared to several plastic containers, a case (12) of canning jars is cheaper. You can get wide mouth, 1/2 pint jars that are great for many things like dressings. My husband likes to take cherry tomatoes, blueberries, etc. and they don’t get squished, don’t leak, can be microwaved if necessary. I stopped buying plastic storage… Read more »
DaveC
8 years 7 months ago

Cool…where’s the 8-cup size? 🙂

Hungry Waif
8 years 7 months ago

hey mark,
i post a primal salad recipe on nutritious junk! Everyone and their mother was “going primal” so i decided to dedicate it to the primal efforts!

Aaron
8 years 7 months ago

Thanks for the link love, Hungry Waif. The salad recipe looks delicious. (Though, we’d probably ditch the peanuts for almonds ;)) Thanks again!

Aaron
8 years 7 months ago

Or 12 cup size for that matter?!

dragonmamma
dragonmamma
8 years 7 months ago

I’m a pig…my salad bowl is even bigger than yours! (I think it’s actually a pasta serving bowl.) I like to refer to it as “a really righteous salad.”

It’s amazing how using different cutting techniques can alter the texture (and perceived taste difference) of veggies. For example, I enjoy spinach much more if I shred it. Many veggies (like jicama and butternut squash) become my favorites if I cut them into julienne strips. Dicing also gives an entirely different effect.

Hart
8 years 7 months ago

if we’re going with names mine is the “mega-salad”.

Aaron
8 years 7 months ago

Big-Ass Salad

Really Righteous Salad

Mega-Salad

All sound good to me. Any others? (As long as it isn’t pasta salad or potato salad I’m all ears!)

“Primal Salad” seems appropriate…

Aaron
8 years 7 months ago

Great point, dragonmamma!

I like spinach shredded, too.

I also like chopped salads where everything is in uber-small pieces. This way you can get a little of each ingredient in every bite. It’s amazing how much the size of the ingredients really matters.

Lex
Lex
8 years 7 months ago

Another nomination: Salad of Unusual Size or S.o.U.S.

(tip of the hat to Heather Daniel – http://heatherdaniel.wordpress.com/2008/06/25/track-running-and-breakfasts-of-unusual-size/)

I think I might just grab an 8 oz Nalgene jar while I’m at REI to bring salad dressing to work in. It’s enough to last me several days, and I haven’t had any problems with them leaking.

DaveC - DaveGetsFit
8 years 7 months ago

Here’s where I first introduced my B.A.S. back in May:

http://davegetsfit.blogspot.com/2008/05/no-it-aint-rabbit-food.html

Alex
Alex
8 years 7 months ago
Love the video! And great dressing container tips all around. Is the one you have a French press? The Fit and Fresh line is pretty nifty – not huge containers and there is a little danger of spillage from the dressing containers. I have the snack one that has a dressing cup in the lid, but my stuff stays upright on my commute, so no worries. Last thing – I totally agree about how chopping makes a big difference. I’ve gotten lazy with my veggie prep on the weekend (still making my other stuff, though) so this is inspiring and… Read more »
Helder
8 years 7 months ago

That’s what i always tell my friends, preparing healthy meals don’t take that long, it’s really easy and quick to get them ready, and our health will thank us 🙂

Sonagi
Sonagi
8 years 7 months ago
“I’m talking 30-45 minutes a day, just for one meal. I’d love to do the prep work just once or twice a week, but don’t vegetables begin to lose nutrients (rapidly) once they are cut? “ I noticed that, too. Vitamin C in particular, a nutrient found in so many fruits and vegetables, does degrade after the produce is picked and cut. Produce with beneficial sulfur compounds – garlic, onion, broccoli, cabbage – should be cut about ten minutes before cooking/serving to allow heat-sensitive enzymes in the plant to convert the sulfur compounds into more bioavailable forms. These compounds degrade… Read more »
Les
Les
8 years 7 months ago

Ok, smart move to call this salad a 2 minutes salad, but we all know it is more than 2 minutes to make this salad. Preparing the ingredients is an another 10 minutes, not to mention cooking the chicken.
:).

Heather
8 years 7 months ago

Hey, I’m the Salad of Unusual Size Eater!

Thanks for the Shout Out. Yes, I love big salads and I especially love them for breakfast (after a big, pre-work run). I’m known at the office for being “the girl who eats those gigantic salads.”

romesaz
romesaz
8 years 7 months ago

“A-salad-that-can-feed-five” salad, if you want names …. 😀

Aaron
8 years 7 months ago

romesaz – That sounds about right…

Dave C. – Sure enough. You certainly beat us to the “Big Ass Salad” punch!

John's Weight Loss Blog
8 years 7 months ago

Great video, thanks for sharing! I make a similar salad although it’s a chopped salad with everything more mixed up. Salt, pepper and a little balsalmic is all I use for dressing. Big ass salads rule!

Derek
8 years 7 months ago

Mark, how about that dressing recipe!?

Aaron
8 years 7 months ago

Check back on Tuesday, Derek. We’ll have 10 dressing recipes for “The Tuesday 10.”

Raphael
Raphael
7 years 6 months ago

LOL Big ass salad

Joyce
Joyce
7 years 5 months ago
Hi At longlast I have been looking for a site like this. I am a type 2 diabetic with food control. I have more books on diabetes and have not found one that works. I am waiting for your book to come but in the mean time I am on your site each day looking for salads to eat plus any thing else. I would like some deserts that I could eat and snacks I find breakfast the hard one to get the protein that I need. I only weigh a 100 lbs so I dont need to loose weigh.Keep… Read more »
Dan Lange
7 years 3 months ago

I just made a big ass salad before I saw your video. I think I’m on the right track. I’ve been grain free for a week and love it. I eat good and don’t consider this dieting, Thanks Mark, I’m feelin good. Dan.

Robyn
Robyn
7 years 2 months ago

I make enough salad for a couple of days then take that to work so I am not washing and cutting vegies every day. Add tuna or chicken or egg and I never get bored.

nicolas
7 years 2 months ago

One thing I dont understand about his dressing is the flax seed oil? Isn’t he radically opposed to grains and processed ingredients?

Eric
Eric
7 years 1 month ago

I’ve been making big ass salads for 2 weeks, avoiding grains most of the time, and lost 8 lbs without trying. This is awesome.

Houtten
Houtten
6 years 11 months ago

What’s with the shoes?

Rick
Rick
6 years 11 months ago
Yep, real men DO eat salad, and LOTS of it! I grow my greens in the summer in prodigous quantities and devour them at least a couple times a day. When I can’t grow them I buy them and do the same. Lots of good veggies (did I mention I LOVE my garden?), lean meat & fish, eggs, cheese, nuts, topped with balasmic dressing. I don’t avoid grain carbs but I limit them to once a day, and never in the morning or at noon. Sugar spikes, fatigue, insulin related blood sugar drops and the inevitable cravings, are gone from… Read more »
Daylie
Daylie
6 years 10 months ago

I haven’t read through all the comments so it may be up there, but what would you substitute instead of chicken for us vegetarians?

pam
pam
6 years 10 months ago

i top salad with coconut flour crusted goat cheese fried in olive oil; maybe some strawberries and walnuts, then annie’s goddress dressing – oh yeah

Elena
Elena
6 years 9 months ago

Thanks for sharing. What amazed me the most is you keeping everything ready into tupperwares. Never thought about such a time saving trick. Do you leave items out after washing to make them dry, before storing them? You keep a – dry? – towel on top of the salad greens to absorb moisture, don’t you?

Rick
Rick
6 years 9 months ago
Cheese, nuts, DIY croutons made with quinoa or amaranth meal; these thing will add great taste, texture and protien to the salad and are all vegetarian in nature. Omit the cheese and it’s even vegan. The secret to clean and healthy eating is planning and preparation. Tupperware makes some awesome containers for storing veggies in. We use ours for lettuce and other veggies. Whether from the garden or the market, when it’s in the house we prep things into bite-sized pieces and store it in the fridge so it’s ready to go. Salads, stir frys and quick snacks are convenient… Read more »
Jess
Jess
6 years 7 months ago

Balsamic vinegar has a surprising number of carbs/sugar in it, and isn’t listed in the fitday info provided. It’s about 4-5 carbs per tbsp.

And did someone seriously say that 4 oz of pasta has the same number of carbs as 4 oz of veggies??

-Jess, big fan of big salads.

bobstoufus
6 years 6 months ago

Hey Mark! I liked you in “Point Break” and “Under Siege”

Evo
Evo
6 years 5 months ago

I thought snow peas were a legume and were not allowed?

buy l-arginine plus
6 years 2 months ago

This is a wonderful salad. Easy to make and healthy.

Stacey
Stacey
6 years 1 month ago

Wheres the video?

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