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

These are not hard and fast rules, but they will at least get you started on the right track.

Feel free to make any changes to your own personal 7 Day Salad Diet Challenge to fit your own preferences and to make sure you are successful.

Here are my salad diet challenge rules (aka guidelines to get you started):

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

If you happen to be on Cycle 1 of the 17 Day Diet, here are a few substitutions you may use:

  • Chicken breast for Quinoa
  • 1 boiled egg for quinoa
  • Spinach for avocado

7-Day Salad Diet Challenge Recipes

Of course you can make your own salad diet recipes, but if you need a little help planning, then you’re in luck!

Here are seven salads along with their recipes if you need some inspiration to get started on your own salad diet:

Day 1 – Salmon Avocado Salsa Salad

Salmon is always the perfect protein for a light salad.

It’s rich in omega-3 fatty acids so it’s very heart friendly. 

The avocado in the salsa is a healthy fat that will keep you satiated for a long time, so this is a perfect salad to start off your 7 Day Salad Challenge.

Grab the Salmon Avocado Salsa Salad recipe and give it a try!

Salmon & Avocado Salsa Salad is a great way to get a filling lunch with healthy fats from the fish and avocado


Day 2 – Kickstart Detox Salad

This yummy Kickstart Detox Salad comes straight from my vegetarian recipe book, Greens & Things.

It’s a great salad to use if you’re looking to detox or lose a bit of weight.

It’s filled with detoxifying ingredients such as parsley, seeds, quinoa, avocado and a few other yummy veggies.

This is a great salad for the 7 Day Salad Challenge because it’s filled with healthy fats and it’s light!

Kickstart Detox Salad is great for all phases of the 17 Day Kickstart Diet


Day 3 – Mayo Free Tuna and Egg Salad

I love me a hearty tuna salad!

This lightened up version of Tuna salad and Egg Salad is a great way to incorporate a ton of protein into your day.

This Mayo Free Tuna and Egg Salad hits the spot when you’re looking for something savory, but lower in calories.

Mayo Free Tuna and Egg Salad is a perfect low fat lunch!


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!

Crunchy Sweet Apple Chicken Salad


Day 5 – Tuna Cakes with Lemon Dijon Sauce Over Greens

One of my most popular recipes on this blog is NOT a salad, but you can definitely eat it as a salad.

When I have my Tuna Cakes with Lemon Dijon Sauce, I serve them over salad greens along with my favorite veggies like bell peppers, shredded carrots and cucumber!

In fact, you can make a little extra Dijon Sauce and use that for your greens, too!

Tuna Cakes with Lemon Dijon Sauce


Day 6 – Buffalo Chicken Salad with Greek Yogurt

This super tasty Buffalo Chicken Salad with Greek Yogurt is a modified version of the popular mayo-based recipe.

This recipe has that tangy Buffalo spicy flavor that we all love (I’m thinking Buffalo Wings!!) without all the extra greasy buttery goodness that adds a ton of calories to any dish!

This Buffalo Chicken Salad does the trick and it’s a perfectly lighter version of the original for the 7 Day Salad Challenge.

Buffalo Chicken Salad with Greek Yogurt - modified for the 17 Day Diet

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.

This pairs well with a grilled chicken breast of your favorite fish for that added protein!

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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