How to Make PFL Turkey Tom Salad | Low Carb, High Protein Lunch & Dinner


  • 2 handfuls spinach or other leafy greens (kale, chard, arugula, romaine, Collard greens, etc.)
  • 4 oz. lean turkey breast (nitrate-free)
  • 10 baby carrots
  • 1/4 bell pepper (any color)
  • 1/4 medium cucumber
  • 2 oz. avocado
  • 2 oz. salsa


  • Wash the leafy greens and cut into bite-size pieces.
  • Dice the turkey breast
  • Wash and dice the bell pepper and cucumber
  • Cut the avocado in half, pit the avocado, then dice 2 oz. worth. Yes, it’s worth it to weigh this healthy fat on a food scale so you know you are getting the appropriate amount for this recipe.
  • Sprinkle the turkey breast, bell pepper, and cucumber across the leafy greens.
  • Add the carrots on the side (or you can dice and add to the salad as well).
  • Top lightly with salsa for moisture and flavor.

Make it a Power Foods Lifestyle Meal

This is a PVF (protein-veggie-fat) meal in the Power Foods Lifestyle. You may try exchanging the P in this meal–turkey breast–with 4 oz. lean chicken breast, ground lean turkey, shrimp, tuna, or tilapia. Try adding diced shallots or mushrooms to your salad for even more variety–but keep it simple for convenience and consistency when really working to make changes in your body composition.

Notice how the more veggies you add, the higher your carbohydrates climb. This is still technically a PVF meal as we qualify meals based on their food choices, not the total macro count of each meal. It is simply interesting to observe those numbers climb up. If you are doing Keto, nix the carrots and the rest of the meal will be great. Only in Keto do we count net carbs in the Power Foods Lifestyle.

Food Composition

Protein: 24.5 grams
Carbohydrates: 25 grams
Fats: 10.5 grams
Calories: 290
Recipe Yield: 1 serving*

*most PFL recipes are created assuming 1,500 calories per day for a slow, but steady weight loss goal for a 5’5 woman who is semi-active each day. They are assuming she is eating 5-6 smaller meals per day. Recipes and portions should be adjusted for any deviation from this standard. Contact me at for consultations.

~Kristy Jo Wengert