The 7-Day Salad Diet Challenge

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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!

Try our 7-Day Salad Diet Challenge to help you incorporate more greens into your diet and lose a few pounds in the process!

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!

The 7 Day Salad Challenge Rules

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. 

Spicy Thai Cucumber Salad Diet Challenge

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!

Salad Diet Challenge: Quinoa Salad with black beans, avocado and cumin lime dressing
Photo credit:

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!

Salad Diet Challenge: Grown up tuna salad for the 17 Day Diet (modified)

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!

Salad Diet Challenge: Crunchy Sweet Apple and Chicken Salad

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!

Salad Diet Challenge: Summer Slaw with Apples

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!

Salad Diet Challenge: Salad in a Jar with Quinoa, Mushrooms, Tomatoes and Spinach
Photo Credit:

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.

Salad Diet Challenge: Cool Cucumber & Strawberry Salad with Strawberry Vinaigrette - pin for the recipe!

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!

How are you doing losing weight on a salad diet? I’d love to hear from you!

10 thoughts on “The 7-Day Salad Diet Challenge”

  1. 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.

    • 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.

  2. 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!



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