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Nutrition and Fitness

Greek Salad


Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

Prep time: 20 minutes (not including time for marinating)


  • 1/2 head romaine lettuce, washed and patted dry, cut into 2-inch pieces
  • 3 c. fresh spinach, torn into 1-inch pieces
  • 18 kalamata olives or Greek olives, pitted
  • 1 large cucumber, chopped
  • 2 large tomatoes, chopped
  • 1 green bell pepper, chopped
  • 1 c. red onion, chopped
  • 1/2 lb. firm tofu, rinsed and patted dry, cut into 1-inch cubes

Marinade and dressing:

  • 4 tbsp. olive oil
  • 1 tsp. dried oregano
  • 1 lemon, juiced
  • salt and black pepper to taste


  1. Whisk together olive oil, lemon juice, oregano, salt, and pepper. Place tofu cubes and marinade in a sealable plastic bag and marinate for 2 to 3 hours in the refrigerator.
  2. Wash all fresh vegetables well since they will not be cooked. This is important for removing bacteria from the surface of raw vegetables to prevent illness.
  3. In a large salad bowl, combine lettuce, spinach, olives, cucumber, tomato, bell pepper, and onion.
  4. Add tofu and marinade to the bowl and toss.

Serves: 6

Serving size: about 1 1/2 cups

Nutritional analysis (per serving):

214 calories
9 g protein
14 g fat
2 g sat. fat
12 g carbohydrate
4 g fiber
0 mg cholesterol
207 mg sodium
141 mg calcium
6 mg iron
96 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This Greek salad recipe, with tofu instead of feta cheese, is great for pregnant women. You should avoid soft cheeses and other unpasteurized dairy products because they can become contaminated with bacteria that can make your unborn baby sick. In this recipe, tofu is marinated to taste like feta cheese. Like cheese, tofu is a good source of calcium.

Reviewed by: Steven Dowshen, MD


Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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