A salad diet doesn’t have to be a boring way of eating! It’s fun to switch things up a bit, and stray away from the usual greens, veggies and dressing combinations and kick your weight loss up with some flavor!
So if you’re looking to lose a few pounds or to incorporate more veggies and yummy greens into your salad diet, why not try your very own challenge?
The 17 Day Diet Blog is issuing a 7-Day Salad Diet Challenge: If you choose to accept, you are hereby invited to join in on a 7 day adventure — eat at least one salad per day for a total of seven days!
This salad diet challenge is designed to instill healthy eating habits, help you enjoy the idea of a salad and to help you lose weight. If you are so inclined, participate in this challenge for an extra week to form a new good habit!
Plus, if you happen to be on the 17 Day Diet, these are all approved, but keep in mind some might be for later cycles.
The 7-Day Salad Diet Challenge Rules
1. Eat at least 1 salad per day for 7 days
2. Stick to low-calorie, low-fat dressings (vinaigrettes are even better)
3. Eat more veggies than you normally do
4. Eat lean protein with every meal/salad
5. Experiment with new foods so you don’t get bored with your daily salad!
6. With increased fiber means increase your water intake — drink at least 8 8oz glasses of water per day
7. Get healthy and have fun!
17 Day Diet Cycle 1 Substitutions
For those of you on Cycle 1 of the 17 Day Diet, here are a few substitutions you may use:
1. Chicken breast for Quinoa
2. 1 boiled egg for black beans
3. Spinach for avocado
7-Day Salad Diet Challenge Recipes
Here are seven salads along with their recipes if you need some inspiration:
Day 1 – Spicy Thai Cucumber Salad
There’s nothing better than having a salad with cucumber! This Spicy Thai Cucumber Salad is light, refreshing and you can pair it with your favorite protein.
Day 2 – Quinoa Salad with Black Beans, Avocado and Cumin-Lime Dressing
I’ve been on a quinoa kick lately. Even though quinoa is a grain, it’s also a complete protein!
This Quinoa Salad with Black Beans, Avocado and Cumin-Lime Dressing is a superfood salad with all yummy ingredients ready to jumpstart your lunch with lasting energy!
Day 3 – Grown-up Tuna Salad with Creamy Balsamic Dressing
Tuna always brings me back to my childhood with tuna sandwiches, but this Grown-up Tuna Salad with Creamy Balsamic Dressing definitely brings out the “adult” in me.
This is a great salad for lunch or dinner and the creamy balsamic dressing is fantastic!
Day 4 – Crunchy Sweet Apple Chicken Salad
I love incorporating fruit into my salads. This Crunchy Sweet Apple Chicken Salad is a perfect example of what a yummy salad tastes like!
Perfect for summer or in the fall when apples are in season. Either way, you’re going to love this recipe!
Day 5 – Summer Slaw with Apples
Awe, another salad with fruit in it – apples to be exact! Yes, my Summer Slaw with Apples recipe has made the cut.
The apples add a slight sweetness to the salad that can’t be beat. Enjoy this year round and you’ll have yourself a staple in your house!
Day 6 – Salad in a Jar (Quinoa, Mushrooms, Tomatoes and Spinach)
Remember when salads in a jar were a fad? Well, you can still create salad in jars for the entire week, even if it’s no longer in style!
This Salad in a Jar (Quinoa, Mushrooms, Tomatoes and Spinach) recipe is the perfect way to prep salads for the week. Just grab your jar and head out the door for the day!
Day 7 – Cool Cucumber and Strawberry Salad with Vinaigrette
This Cool Cucumber and Strawberry Salad with Vinaigrette is one of my all-time favorite salads.
I’m usually munching on this during the Summer when strawberries are tasting their best, but you can certainly have this year-round.
Quick Overview of the 7-Day Salad Diet Challenge Recipes
The 7-Day Salad Diet Challenge
If you're stuck in a run with your current salad routine, here are several salad recipes you can use for one week in a 7-Day Salad Diet Challenge to help boost your metabolism and lose weight!
Spicy Thai Cucumber Salad
Cucumbers are perfect for healthy living and weight loss. They are filled with water and fiber so they're sure to keep you full.
Quinoa Salad with Black Beans, Avocado and Cumin-Lime Dressing
Quinoa is that special grain that is a complete protein. Get your extra boost of plant protein in this salad.
Grown-up Tuna Salad with Creamy Balsamic Dressing
Who says eating tuna salad makes you a grown up?
Crunchy Sweet Apple Chicken Salad
Apples can be eaten year round. Why not get your extra fiber in during the summer or fall months.
Summer Slaw with Apples
Summer Slaw can be a perfect winter salad, too! Don't let the name fool you!
Salad in a Jar (Quinoa, Mushrooms, Tomatoes and Spinach)
The Mason jar can be your best friend when making salads a head of time. Be creative, too!
Cool Cucumber and Strawberry Salad with Vinaigrette
There's nothing like cucumber and strawberries in the same salad! Yum!
I’ve been loving the 17 Day Diet since 2011. As you know, your health & wellness is a life-long journey and food is one piece of the puzzle. I love sharing my favorite healthy recipes and meal plans to keep you motivated and on the right path to success!
When I’m not hanging out here, I enjoy quick trips to the Oregon Coast, helping you with your anti-aging & skincare needs over at my Avon store (come say hi!!), and helping you achieve better health through nature with my other love, Busy Bee’s Wellness Co.
I am game to try, I need new ideas to create different salads
I’m excited about the challenge. I spoke to my girlfriend about it yesterday. She love’s her meat and wasn’t entirely sold on the idea.
Corey, if your girlfriend can’t give up her meat, have her (and you) join the C1 Challenge that starts on January 7th! https://17ddblog.com/C1-challenge
How old is this page
Are you asking when this specific blog post was written? If so, December 2012.
How many calories can I loss if I take this plan
Do you mean how much weight? Everyone loses different amounts.
if one meal is salad then how many calories should I eat during the other meal?
The 17 Day Diet doesn’t count calories. So if you’re following the diet, you should eat liberal amounts of lean proteins and cleansing veggies until you’re full.
Nice article!
Been trying to eat healthy since the quarantine and I am trying to eat more greens. I am excited to try this challenge and recipes. They look delicious and easy to prepare. Thank you!
Stay safe and healthy!
Cheers!