Take 10 to 12 fresh chilled spinach leaves, and break them into two to three inch pieces.

Put them in a lettuce spinner and rinse underneath cold water.

Spread the spinach across a dinner plate or other large plate.

Take 8 to 12 chilled baby carrots and slice them in quarters lengthwise and spread them across the plate.

Take eight 1.5 inch diameter broccoli florets and spread them across the salad.

Take one half of a chilled peeled onion and dice it into pieces and spread it across the salad.

Take 3 to 4 chilled medium to large white mushrooms and wash them in cold water and then cut them into 1/8th to 1/6 inch thick slices and spread them across the salad.

Take 20 large flavored low fat croutons or 40 small flavored croutons and spread them across the plate.

Take a chilled six ounce can of solid white albacore tuna fish, and open the lid, and leave the lid on and then rinse it underneath cold water six to nine times squeezing the water out.  Then put the tuna in a bowl and flake it with a fork into small pieces and then spread it over the salad.

One can substitute the tuna with a can of flaked crab or a can of flaked salmon or a tin of sardines. 

Take a chilled 1.5 inch by 1.75 inch bar of low fat or regular cheddar or extra sharp cheddar or Vermont extra sharp cheddar cheese and cut with a cheese wire eight 1/4 inch thick slices and then cut each slice into quarter inch wide strips and spread the cheese across the salad.

Take 8 chilled medium or large pitted black olives and spread them across the salad.

Take 8 chilled grape tomatoes and spead them across the salad.

Next spread over the salad about two tablespoons of low fat grated parmesan cheese.

Next spread over the salad a 50% and 50% mixture of 1.5 to 2 ounces of room temperature Italian balsamic vinegar and regular white vinegar.

Next spread over the salad about 1.5 to 2 ounces of regular or extra virgin olive oil.

Next season the salad with ground black pepper.

The salad as I make it weighs about 2 pounds without the weight of the plate, but most of it is probably water weight.

Now one has a filling salad to eat that should be low fat.