Salad bars are found in player dining at almost every LPGA tournament. Players request them, and they are a great way to get the recommended 2-3 servings of vegetables per day. Salads can be a light meal before the round or a replenishment post-play. Vegetables can provide necessary micronutrients (vitamins and minerals), macronutrients (protein, carbohydrates, and fats), and fiber. Eating a variety of vegetables throughout your day or week can help provide you with a balance of all the nutrients your body needs to help keep you healthy, support your immune system, reduce inflammation, give you energy, and maintain focus while you play.

If you are bored with your go-to tossed or Caesar salads, try creating different combinations by pairing fresh ingredients with shelf table foods. Add your choice of protein such as chicken, pork, beef, fish, shrimp, beans, lentils, and tofu to make a complete meal. Toss them with different flavored vinaigrettes using heart-healthy olive oil. Add fresh or dried fruit for a sweet and refreshing bite. Nuts can add a healthy crunch too! Experiment with different types of greens. Exact measurements aren’t necessary. Use whatever you have in the quantities you like!

Here are a few ideas to get you started:


Tex-Mex Salad

Canned black beans

Canned corn


Orange bell pepper

Green onion

Cheddar cheese

Romain lettuce

Fresh cilantro

Crumbled tortilla chips

Cilantro lime vinaigrette


Mediterranean Chickpea Salad

Canned chickpeas

Canned artichoke hearts


Orange bell pepper

Cherry tomatoes

Feta cheese

Fresh parsley

Fresh oregano

Lemon and red wine vinaigrette


Marinated Vegetable Salad

Jarred marinated artichoke hearts

Jarred marinated mushrooms

Jarred marinated roasted red peppers

Kalamata olives


Fresh mozzarella cheese

Fresh basil

Balsamic vinaigrette


Fall Orange and Dried Cranberry Salad

Fresh orange slices

Dried cranberries

Toasted sliced almonds


Crumbled goat cheese

Orange and red wine vinaigrette