7-Day Salad Diet Plan - Refresh, Reset & Lose Weight

When we think of dieting, few things come to mind faster than a fresh salad. Synonymous with healthy eating, salads have been the go-to dish shedding the extra pounds.

This is why many have started trying the 7-day salad diet. A nutrition plan focused on eating one salad per day for seven days.

In this article, we explore the salad diet. We discuss what the salad diet is, the nutritional benefits, how to build a balanced salad, and a 7-day salad diet plan to help you achieve your wellness goals.

What Is the 7-Day Salad Diet Plan?

The 7-day salad diet plan is a short-term nutrition challenge that aims to increase nutrient-dense food intake and promote healthy habits. Based on consuming one salad each day for seven days, it encourage participants to eat lean protein, leafy greens, and vegetables to nourish the body.

Daily salads are not the only source of food during the 7 days, here participants are to be consumed alongside other meals to ensure the body is adequately fueled.

During the week individuals are encouraged to eat other nutrient-dense meals, accompanied by eight glasses of water each day. This helps with satiety, digestion, and hydration.

How a Salad-Based Diet Supports Weight Loss

Weight loss requires us to enter a calorie deficit, in which we consume fewer calories than we burn daily.

Salad-based diets are great for maintaining a calorie deficit and losing weight. After all, they prioritize nutrient-dense foods because they keep us full and contain a modest amount of calories.

Salads are created around a lean source of protein such as chicken, fish, or turkey. Research shows that protein can increase satiety and increase thermogenesis which is energy expended to digest, absorb, and convert food.

Alongside this foods such as brown rice, quinoa, and legumes can be added to for energy, and are loaded with fiber, which research shows is capable of improving satiety and slow release of energy.

These are complemented by leafy greens and vegetables which are packed with essential nutrients while being low in calories, all for greater food volume and consumption while staying within a calorie deficit.

7-Day Salad Diet Plan

The 7-day diet salad diet plan is an excellent way to experiment with different recipes and consume delicious and nutritious foods. Below we have listed seven salads for seven days to provide with a complete week of eating to try the 7-day salad diet plan.

Many of the salads listed below are plant-based, however, we encourage adding a lean source of protein such as chicken breast or fish to increase protein intake and improve fullness.

Day 1 – Classic Greek Salad with Grilled Chicken

The classic Greek salad with chicken exemplifies a nutritious and delicious diet. Like many Mediterranean dishes, it is loaded with lean protein, complex carbohydrates, and healthy fats which are excellent for weight loss.

Chicken breast is a fantastic source of protein with 8 oz containing 70 grams. Meanwhile, olives, cucumber, tomatoes, garlic, and lettuce contain fiber, potassium, vitamin C, calcium, and iron which are essential for overall health.

Ingredients

• Greek Salad
  • 6 cups chopped romaine lettuce
  • 8 oz Greek marinated chicken breast
  • 2 cups sliced tomatoes
  • 1 cup cucumber
  • ¼ cup kalamata olives
  • ¼ cup feta cheese (chunks)
• Greek Dressing
  • ¼ cup extra virgin olive oil
  • ¼ cup red wine vinegar
  • 1 clove garlic
  • 2 teaspoons dried oregano
  • 1 teaspoon sugar
  • Kosher salt and pepper

Day 2 – Spinach and Quinoa Salad with Avocado

The spinach and quinoa salad with avocado is packed with fiber and healthy fats. Sources highlight dietary fiber’s ability to is a non-digestible carbohydrate that can improve fullness, and gut and metabolic health.

Ingredients

• Salad
  • 2 cups cooked quinoa
  • 2 cups fresh spinach (chopped)
  • 1 cups avocado (chopped)
  • 1 ½ cup cucumber (diced)
  • 15 oz canned chickpeas (drained)
  • ½ cup red onion (diced)
  • ½ cup almonds
  • ½ teaspoon kosher salt
  • ¼ teaspoon pepper
• Dressing
  • ⅓ cup plain yogurt
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • 1 clove garlic (minced)

Day 3 – Kale and Chickpea Salad with Lemon Dressing

The kale and chickpea salad is a wellness-boosting salad loaded with vitamin C, folate, calcium fiber, potassium, and manganese. Sources show that kale plays a protective role in coronary artery disease, anti-inflammatory activity, and improves gut health. Meanwhile, research shows that chickpeas are rich in folate, magnesium, potassium, iron, and vitamins A, E, and C.

Ingredients

• Salad
  • 2 cups kale (chopped)
  • ½ cup roasted pistachios (salted)
  • 1 avocado (diced)
• Chickpeas
  • 1 cup cooked chickpeas
  • 2 tablespoons olive oil
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • Salt and pepper
• Lemon Vinaigrette
  • ¼ cup fresh lemon juice and zest
  • 1 clove garlic (minced)
  • 1 teaspoon Dijon mustard
  • ⅓ cup olive oil
  • 1 tablespoon parmesan
  • Salt and pepper

Day 4 – Mixed Greens with Salmon and Citrus Dressing

Mixed greens with salmon is a simple recipe for increasing your healthy fat intake. Sources show that salmon has a high concentration of vitamins B12, B3, B6, and D, as well as omega-3 fatty acids. Evidence shows that B vitamins are vital for the brain and nervous system, while additional studies show that omega-3 fatty acids can support cardiovascular health and reduce inflammation.

Ingredients

• Salad
  • 2 heads Boston lettuce chopped
  • 2 ripe avocados
• Salmon
  • 1 ½ pounds salmon fillets
  • Extra virgin olive oil
  • Ground black pepper
  • Kosher salt
• Citrus Vinaigrette
  • 1 cup basil leaves
  • ¼ cup mint leaves
  • 1 lemon, (juice and zest)
  • 1 teaspoon honey
  • ¼ cup extra virgin olive oil
  • Pinch of kosher salt

Day 5 – Crunchy Cabbage Slaw with Tofu and Sesame Seeds

For day five we have decided to change things up with a a crunchy cabbage slaw with tofu. Cabbage is an excellent source of vitamin C, fiber, and potassium, and contains antioxidants which sources reveal combat oxidative stress.

Meanwhile, tofu contains soy peptides containing antioxidant and inflammatory properties, which research suggests can prevent breast cancer, osteoporosis, and cardiovascular disease.

Ingredients

• Salad
  • 14 oz firm tofu
  • 2 tablespoons soy sauce
  • 2 tablespoons nutritional yeast
  • 1 tablespoon ginger paste
  • 2 tablespoons tapioca flour
  • ½ teaspoon turmeric powder
  • 1 teaspoon garlic powder
  • 1 green cabbage (thinly sliced)
  • 6 mini peppers (thinly sliced)
  • 3 carrots (thinly sliced)
  • 1 cup edamame (shelled)
  • 4 cucumbers (sliced)
  • 1 cup cherry tomatoes (chopped)
  • Peanuts (crushed)
  • Sesame seeds
• Dressing
  • ½ cup fresh lime juice
  • ¼ cup sesame oil
  • 2 tablespoons ginger paste
  • salt

Day 6 – Mediterranean Lentil Salad with Feta

For day 6 we are continuing the vegetarian trend with a delicious Mediterranean lentil and feta salad. Lentils are a super-food with research showing a strong link to the reduced risk of diabetes, obesity, cancer, and cardiovascular disease. This alongside other nutrient-dense foods such as red pepper, red onion, olive oil, and feta make it an incredible health-boosting meal.

Ingredients

• Salad
  • 2 tablespoons extra-virgin olive oil
  • 8 oz green beans (trimmed)
  • 1 cup red onion (diced)
  • 1 red bell pepper (diced)
  • Kosher salt and black pepper
  • 2 x 15 oz can lentils
  • ¾ cup feta chopped
• Lemon-Dijon Dressing
  • ¼ cup extra-virgin olive oil
  • 2 teaspoons Dijon mustard
  • 3 Tablespoons fresh lemon juice
  • ¼ teaspoon ground cumin
  • Kosher salt and black pepper
  • ⅓ cup dill (finely chopped)

Day 7 – Arugula, Walnut, and Pear Salad with Balsamic

For the seventh and final day, we have decided to finish the week off with an arugula, walnut, and pear salad. Arugula is known for its strong, bitter taste. However, few understand its nutrient density. Sources reveal that arugula is loaded with antioxidants known as alpha-lipoic acid which is capable of lowering glucose levels increasing insulin sensitivity, and preventing oxidative stress.

This is bolstered by walnuts, which research shows are full of omega-3 fatty acids. They can improve cognitive function, and reduce the risk of cardiovascular disease, depression, and type 2 diabetes.

Ingredients

• Salad
  • 4 cups arugula
  • 2 ripe pears (sliced)
  • 2 tablespoons dried cranberries
  • 1 fennel bulb (thinly sliced)
  • Fresh lemon juice (one wedge)
  • 1 tablespoon chopped pecans
  • 1 tablespoon chopped walnuts
  • 1 tablespoon chopped hazelnuts
  • ⅓ cup shaved pecorino cheese
  • Balsamic vinaigrette (drizzle)
  • Salt and pepper

Nutritional Benefits of a Salad-Based Diet

The 7-day salad diet is more than just about eating lighter meals, it helps many explore delicious, nutrient-dense food options that can enrich our health. Below we discuss the nutritional benefits of a salad-based diet and the reasons you must try it.

High in Fiber for Improved Digestion

Salads a loaded with fiber which is incredible for digestion. Fiber is a non-digestible carbohydrate that promotes healthy bacteria growth and acts as a bulking agent, softening stools, and improving regularity.

Further research shows that it helps regulate appetite, and is associated with metabolic health. Plant-based foods such as arugula, beans, lentils, cabbage, avocado, chickpeas, and quinoa are all excellent sources of fiber which can be combined to provide a healthy boost to digestion.

Rich in Vitamins, Minerals, and Antioxidants

Salads contain large amounts of vitamins, minerals, and antioxidants that can help enhance health and well-being. The recipes listed above contain vitamins A, B12, B3, B6, C, D, and E, omega-3, fiber, potassium, folate, magnesium, potassium, and iron to support many of the body’s systems.

Below, we briefly highlight each of their purposes:

• Vitamin A — Maintain vision, immune system, reproduction, growth and development
• Vitamin B12 — Supports red blood cell formation, and nerve function, and converts food to energy
• Vitamin B3 — Lowers bad cholesterol, lowers blood pressure, preserves brain health
• Vitamin B6 — Supports brain development, and the nervous and immune system
• Vitamin C — Supports immune system, and wound healing
• Vitamin D — Improves calcium absorption and promotes bone health
• Vitamin E — Maintains brain, skin, eye, and red blood cell health
• Omega-3 — Reduces inflammation, and supports brain, eye, and heart health
• Fiber — Improve gut and metabolic health
• Potassium —
• Folate — Red blood cell formation and healthy cell growth and function
• Magnesium — Supports energy production and contributes to bone development
• Potassium — Supports nerve, heart, and bone density
• Iron — Strengthens the immune system, maintains energy levels, and creates hemoglobin

Low-Calorie but Nutrient-Dense for Weight Management

One major reason people turn to salads for weight management is because they are low-calorie and nutrient-dense. The polar opposite of calorie-dense, processed foods which contain little nutritional value, salads can be created with large quantities of nutrient-dense foods for a fraction of the calories.

This not only means salads are great for our health but also can be consumed in large servings. This is great for improving satiety, reducing hunger, and snacking between meals.

How to Build a Balanced and Satisfying Salad

Those new to the salad game view them as boring, bland, and unimaginative. However, they aren’t truly seeing the possibilities of incredible combinations of flavors that come from nutrient-dense foods and dressings that will have you craving salads.

Below we break down how to build a balanced and satisfying salad including choosing a base, a lean source of protein, healthy fats for flavor, and whole grains for energy.

Choosing the Right Leafy Greens as a Base

Leafy greens provide the base for a salad. Choosing the correct leafy should add texture and volume to our salad. Look for crispy, vibrant leaves, avoiding wilting, yellow, or brown spots.

The flavor and taste of leafy can shape and be the foundation of your salad. Below, we highlight mild and bitter leafy greens, the types of leaves, and the complimentary foods.

Mild Leafy Greens

• Types (Lettuces): Butter lettuce, iceberg, red oak leaf, oak leaf, baby spinach, romaine
• Complimentary Foods:
  • Foods: Cherry tomatoes, apples, pears, seeds, avocado, Greek yogurt, quinoa, chickpeas, lemon, balsamic, olive oil
  • Protein: Grilled chicken, turkey, tofu, hard-boiled eggs, smoked salmon, shrimp
  • Dressings: Lemon vinaigrette, balsamic glaze, honey mustard, olive oil with herbs

Bitter Leafy Greens

• Types (Chicory): Curly endive, radicchio, Belgian endive, escarole, arugula
• Complimentary Foods:
  • Foods: Apples, oranges, pears, dates, raisins, honey-roasted nut, avocado, goat cheese, feta, yogurt dressing, walnuts, pumpkin seeds, croutons, parmesan
  • Protein:  Prosciutto, bacon bits, crispy pancetta
  • Dressings: Lemon vinaigrette, balsamic reduction, dijon mustard dressing, apple cider vinaigrette

These are just some basic rules for creating salad bases. We recommend starting here and then experimenting with different combinations.

Adding Lean Proteins for Satiety

Following your base, you are going to want to add a source of protein to your salad, which can be in the form of animal or plant-based sources.

Below we highlight animal and plant-based proteins and which will best compliment your mild and bitter salad bases.

Animal-based proteins:

• Mild Salad: Grilled chicken, turkey, hard-boiled eggs, smoked salmon, shrimp
• Bitter Salad: Prosciutto, bacon bits, crispy pancetta

Plant-based protein:

• Mild Salad: Tofu, marinated tempeh, chickpeas, lentils, edamame, black beans, almonds, pumpkin seeds, sunflower seeds, walnuts, pecans, quinoa, avocado, nutritional yeast
• Bitter Salad: Lentils, chickpeas, white beans, edamame, marinated tempeh, smoked/baked/crispy tofu, toasted walnuts, toasted pecans, pumpkin seeds, almond slivers, sunflower seeds, quinoa, avocado, nutritional yeast

Healthy Fats for Flavor and Nutrient Absorption

Now that we have created a solid base and protein source it's time to add healthy fats. Below is a list of healthy fats for mild leaf and bitter leaf salads which will increase nutrient density, crunch, and texture to your salad.

• Mild Salad: Walnuts, almonds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds, hemp seeds, avocado, olives, olive oil, avocado oil, sesame oil, walnut oil
• Bitter Salad: Walnuts, pecans, almonds, hazelnuts, pine nuts, pumpkin seeds, sunflower seeds, sesame seeds, avocado, olives, olive oil, walnut oil, toasted sesame oil

Whole Grains and Legumes for Extra Energy

Whole grains are excellent for adding fiber, energy, and volume to your meals. Whole grains contain complex carbohydrates and fiber which can stabilize energy levels, and improve digestion. Below we list the whole grains and legumes that we recommend adding for mild leaf and bitter leaf salads.

• Quinoa
• Brown rice
• Barley
• Millet
• Farro
• Freekeh
• Whole grain croutons
• Wild rice
• Toasted buckwheat

Best Dressings for a Healthy Salad Diet

A great dressing can give your salad a kick and bring your ingredients to life, however, not all dressings are created equal. Below, we compare homemade vinaigrettes and store-bought dressings as well as low-calorie and flavourful dressing options to help you choose the best for you.

Homemade Vinaigrettes vs. Store-Bought Dressings

Choosing between homemade vinaigrettes and premade dressings comes with subtle changes that can alter your salad. Store-bought dressings can be high-calorie, full of preservatives, and contain additional sodium, sugars, and unhealthy fats.

Meanwhile, homemade vinaigrettes are made with ingredients such as olive oil, vinegar (balsamic, red wine, apple cider, white wine), citrus, honey, Dijon mustard, garlic, and herbs. Many of these ingredients are unprocessed, and nutrient-dense, and where the ingredients contain higher calorie content, we can limit their amount to keep calories low without sacrificing flavor.

We recommend choosing homemade vinaigrettes, however, we understand this is not always possible. In this situation, we suggest familiarizing yourself with an easy, go-to dress that you can whip up to give you salads that kick without the added preservatives.

Low-Calorie and Flavorful Dressing Options

Great dressings don’t have to mean high-calorie. Below, we list several low-calorie dressing ingredients that we recommend keeping on hand to ensure you always have something ready to go for your salads.

Base Ingredients

• Vinegar – Apple cider, balsamic, red wine, white wine, or rice vinegar
• Citrus Juice – Lemon, lime, orange, or grapefruit juice
• Low-Fat Yogurt – Greek yogurt or plant-based alternatives (unsweetened)
• Mustard – Dijon or whole grain mustard (adds flavor without extra calories)
• Vegetable Broth – A great way to thin out dressings without oil

Flavor Enhancers

• Fresh Herbs – Parsley, cilantro, dill, basil, chives, oregano
• Spices – Garlic powder, onion powder, smoked paprika, cumin, turmeric
• Sweeteners (in moderation) – Stevia, monk fruit, a small amount of honey or maple syrup

Creamy Low-Calorie Additions

• Silken Tofu – Great for a creamy consistency without added fat
• Unsweetened Applesauce – Adds natural sweetness and thickness
• Hummus – Lightly blended with lemon juice for a creamy dressing

Example Low-Calorie Dressing Ideas

• Lemon Herb Vinaigrette – Lemon juice, Dijon mustard, garlic, a touch of honey, and fresh herbs
• Greek Yogurt Ranch – Low-fat Greek yogurt, garlic, dill, lemon juice, onion powder, and a little water
• Balsamic Dijon Dressing – Balsamic vinegar, Dijon mustard, garlic, and a pinch of black pepper

Common Mistakes to Avoid

When it comes to creating salads, experimenting is encouraged, however, there are some common mistakes to avoid to help keep them nutrient-dense, filling, and low-calorie.

Relying Too Much on Low-Calorie Ingredients

Salads aim to increase nutrient density and food volume while keeping calories low, however, this does not mean all ingredients should be low-calorie. Sure, keeping calories low can contribute toward maintaining a calorie deficit, however, only choosing low-calorie foods means missing out on healthy high-calorie foods that are loaded with vital nutrients.

Meanwhile, foods such as brown rice, quinoa, nuts, legumes, and dried fruit are all higher in calories, but should not be overlooked as they contain complex carbohydrates, fiber, protein, and healthy fats, providing the body with energy and improving satiety which is essential for weight loss.

Combining these with lower-calorie foods such as leafy greens and vegetables enables you to create a delicious, balanced salad, that both keeps us full without blowing through daily calorie limits.

Overloading Salads with High-Calorie Toppings

Overloading salads with calorie-dense toppings can quickly turn your low-calorie meal into a high-calorie dish, blowing out your daily calorie limits.

As we know, salads present themselves as low-calorie meals, however, this does not mean high-calorie foods can be added.

Food such as quinoa, nuts, seeds, legumes, cheeses, dried fruit, and oils are all high-calorie and should be added carefully to avoid exceeding your daily calorie limit.

Not Varying Ingredients for Nutritional Balance

One of the biggest traps many fall into is limiting the variety of foods to salads. Lack of food variety can make meals feel repetitive and limit the amount of nutrients we could be consuming. Adding different ingredients not only ensures we are including a range of nutrients, it also keeps salads interesting.

A good rule of thumb is to add as much color as possible to your salad. This can easily done at a glance, by infusing salads with flavor and vital nutrients, supporting the body.

Final Thoughts: Is the 7-Day Salad Diet Plan Right for You?

The 7-day salad diet plan is an excellent way to reintroduce healthy, nutrient-dense, whole foods into our diet, making it a great choice for anyone wanting to begin or boost their healthy eating.

Adding a salad to our diet not only provides our body with vital nutrients, it forces us to be creative with meals, develop knowledge of healthy food options, and forge healthy eating practices.

Key Takeaways and Next Steps

Creating healthy salads is about exploring creativity and nutrient food combinations. To recap, this can be done by:

• Choosing the correct leafy green base (mild or bitter)
• Add animal or plant-based protein for satiety
• Include healthy fats for satiety and nutrient absorption
• Mix in whole grains and legumes for extra energy

Combining these steps while adding as much color as possible will ensure your salads are interesting and loaded with essential nutrients. This will ensure the success of your healthy eating well beyond the seven days, leading to long-term success.

References

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