Dr. Nina Cherie Franklin is a wellness expert, healthy living coach, and creator of That Salad Lady, a popular blog and brand focused on making healthy living more accessible, realistic and inclusive. With a PhD in kinesiology, nutrition and rehabilitation and more than 25 years of experience, she empowers individuals to build sustainable, evidence-based habits for lifelong health. As the author of The Build Your Bowl Salad Cookbook, Dr. Franklin brings together science, creativity and lived experience—including her role as a wife and mom—to help others find balance and feel their best.

Q: What inspired you to write The Build Your Bowl Salad Cookbook?

A: The inspiration came straight from my real life—my kitchen, my schedule, my health and my family. As someone who’s spent years helping others navigate food and wellness in practical ways, I understand how hard it can be to eat well without making it another full-time job. Managing a household with two kids, including one who’s neurodivergent, I’ve learned how important it is to keep food flexible, approachable and stress-free. I also live with OCD (obsessive-compulsive disorder) and chronic anxiety, so structure and adaptability in how I eat really matter. Over the years, I started leaning on salads that were filling, flavorful and flexible—not just something quick and green, but meals that truly satisfied. That’s where the idea of building bowls came in. It gave me a way to eat well without feeling boxed in. This book is everything I’ve learned from making that work for myself, my clients and my family.

Q: How did you develop the “Build Your Bowl” system?

A: It started as a way to simplify healthy eating without defaulting to restrictive dieting. Through years of clinical experience and personal experimentation, I realized that salads could be more than leafy greens and bottled dressing—they could be nourishing, complete meals. I created the Build Your Bowl system as a framework that anyone can follow. It’s based on five core whole food groups: non-starchy vegetables, fruits, whole food fats, high-quality proteins and fiber-rich starches. The system emphasizes nutrient density, flexibility and mindful eating. Whether you’re plant-based, keto or just trying to eat better, it gives you the tools to build balanced meals that actually work in your day-to-day life.

Q: How does mindfulness factor into healthy eating?

A: Mindfulness is the thread that ties everything in this book together. It’s about slowing down, paying attention to what you’re eating and how it makes you feel. When you build your bowl mindfully, you’re not just throwing ingredients together—you’re choosing foods that support your energy, mood and overall health. For people like me, who manage anxiety or OCD, mindful eating provides a structure that reduces overwhelm and fosters a healthier relationship with food. In the book, I talk a lot about this balance—eating with intention, not restriction.

Q: How much protein do people need per day?

A: In the cookbook, I outline a practical range that starts with the RDA (recommended daily allowance), which is 0.36 grams of protein per pound (0.8 grams per kilogram) of body weight. That amount is enough to avoid deficiency in generally healthy, sedentary adults. But in reality, most people need more—especially those who are active, aging or focused on improving body composition. That’s why I suggest a range of about 0.5 to 0.8 grams per pound (1.2 to 1.7 grams per kilogram). This level supports muscle maintenance, metabolic health and satiety. Older adults, in particular, may benefit from going even higher to help preserve muscle mass and support mobility. Some very active individuals might also fall above that range. The goal is to find an intake that supports how you feel, function and move through your day.

Q: What are some tips for developing healthy eating habits?

A: Healthy eating isn’t about having it all figured out. It’s about building habits that work for your life, one small step at a time. Here’s what I recommend:

• Prep with purpose: A little prep makes a big difference. Wash some greens, chop a few veggies or cook a protein. You don’t have to prep everything. Just make it easier to throw meals together when time is tight.

• Make it taste good: Use bold flavors including spices, herbs, citrus and quality fats like olive oil or avocado. If your food tastes good, you’ll want to eat it. You shouldn’t have to force healthy.

• Create structure, not rules: Rigid plans don’t stick. Build a flexible routine with a few go-to meals or staples you can mix and match. Give yourself options that fit your day.

• Don’t overthink balance: Aim for mostly whole foods and notice how they make you feel. You don’t need perfect portions or macros. Just a general sense of what fuels you well.

• Embrace progress over perfection: One solid meal is better than none. One week of prep is a win. If you fall off, get back in when you can. No guilt needed.

Q: For those eating a vegan or vegetarian diet, it is sometimes more difficult to consume enough protein. Do you have any suggestions?

A: Yes, and I cover this in detail in the cookbook. I include a wide range of plant-based proteins like tofu, tempeh, edamame, lentils, beans, nuts, seeds, quinoa and more. You don’t have to hit all amino acids in one meal. The key is variety across the day. I also explain how to combine ingredients to create complete proteins, and I caution against over-reliance on processed meat alternatives. My vegan bowl recipes show exactly how to get enough protein using real, whole food ingredients.

Q: Is there anything else you would like to add?

A: I think it’s important for people to know that healthy eating doesn’t have to be perfect or overcomplicated. It should feel doable. That’s really the goal of this book—to give people a way to eat well that fits their real life, not some ideal version of it.

I’ve been through a lot—growing up with limited access to fresh food, struggling with body image, navigating anxiety and more. So, for me, this isn’t just about food. It’s about helping people feel more confident in their choices and more in control of their health. If this book can help someone take that first step or just make things feel a little easier, I’ve done what I set out to do. One bowl at a time.

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