Dieting does not have to be boring. You can make things interesting by switching up your meals and starting salad diet plans. They do not make you stray away from healthy food choices like the consumption of vegetables and fruits. Instead, they can help you increase your fruits and vegetable intake. These plans are excellent ways of kicking up your weight loss with an extra flavor.
In this article, we will discuss what salad diet plans are and their healthy aspects. We will also provide you with some sample salad diet plans to help you start the salad diet.
What Is A Salad Diet Plan?
A salad diet plan is an example of a healthy eating practice that has been designed to make dieting more fun. In this meal plan, your focus is on consuming various types of healthy salads. There are numerous and different kinds of salads.
The thing is, not all are healthy despite including healthy food options like fruits and vegetables. It leads us to one of the most asked questions about salads: is salad good for you? Yes, if it has the right ingredients, toppings, and calorie count (3).
So, what do you put in a salad for it to be considered healthy? According to MedlinePlus, the best products to include in your salad for it to rank as healthy are the following (9):
- Fruits and vegetables. Preparing salads from vegetables like dark leafy greens can be advantageous in weight loss. They tend to contain low calories, leading to a calorie deficit for weight loss.
- Low or moderate amounts of dressings. You can still use healthy salad dressing recipes you find online and still end up with an unhealthy salad. It is the case if you overlook the aspect of how many high-calorie toppings you are using. A healthy salad must use moderated toppings like cheese and croutons to avoid turning it into a high-calorie meal.
Why Start A Salad Diet Plan?
Worth noting is that salads tend to have various health benefits. Hence, starting a salad diet plan can help you reap these health gains. Some of these benefits include:
- Increased fiber intake. Salads can increase your fiber intake, potentially helping to improve your cholesterol levels. High fiber intake may also prevent constipation and increase your satiety levels, eventually promoting weight loss (1).
- Reduced calorie intake and increased satisfaction. If your goal is to shed pounds, then salads can help you with this. Most of them, such as the green salads, have fewer calories, which help you maintain a calorie deficit for weight loss.
- Increased nutrient intake. Fruits and vegetable consumption tend to be associated with numerous health benefits, such as reduced heart disease risk (11). Eating salads regularly can help you reap these benefits and also improve your nutrient intake.
- Increased intake of healthy fats. Fats are essential in our bodies for energy production and the protection of the nervous and skeletal systems (12). Most salads help you consume healthy fats such as the monounsaturated fat found in olive oil, nuts, and avocados.
Read More: Health Benefits Of Salad: Find Out Whether or not Your Favorite Salad Made The Healthy Salad List
Creating A Salad Diet Plan
Perhaps you are considering eating a salad every day. Such a practice can help you reap various health gains. However, the problem might lie in determining the best salad recipes for dieting. You should seek professional help from a licensed dietitian to help you craft a salad diet plan.
They will help you determine the best lettuce for salad, the right servings, healthy dressing options, and so forth. Here are some salad diet plan examples to give you a clue on how to structure the salads you prepare and eat daily:
Day 1: Salad Greens with Fennels, Pears, and Walnuts
If you are looking to incorporate dark leafy greens in your salad, this is the salad recipe. It has been obtained from the Mayo Clinic website and is as follows (8):
Ingredients
- Six cups of mixed salad greens
- Two medium pears, cored, quartered, and thinly sliced
- One medium fennel bulb, trimmed and thinly sliced
- Two tablespoons of grated Parmesan cheese
- A quarter cup of toasted walnuts, coarsely chopped
- Two tablespoons extra-virgin olive oil
- Freshly grounded black pepper
- Three tablespoons of balsamic vinegar
Preparation
- The following salad recipe makes six servings. So, go ahead and divide your salad greens among six plates.
- Scatter the pear slices and fennel over the greens, and then sprinkle them with the walnuts and Parmesan cheese.
- Drizzle some vinegar and olive oil, and then add some black pepper to taste.
- Serve immediately.
Nutritional Information
Understanding the nutritional profile of any salad recipe is essential. It helps you determine if you are getting enough nutrients and in what amounts. Here is the nutritional profile of one serving of this salad:
- Calories- 144
- Sodium- 51 mg
- Total fat- 8 g
- Fiber- 4 g
- Total carbohydrate- 15 g
- Saturated fat- 1 g
- Cholesterol- 1 mg
- Protein- 3 g
- Added sugars- 0 g
- Trans fat- 0 g
- Monounsaturated fat- 4 g
Day 2: Spinach Berry Salad
Perhaps from your leafy greens list, you are interested in making a spinach salad. If this is the case, then the following recipe is just what you need. Take a look.
Ingredients
- Four packed cups of torn fresh spinach
- One cup of sliced fresh strawberries
- One cup of fresh or frozen blueberries
- One small sweet onion, sliced
- A quarter cup of chopped pecans, toasted
For the salad dressing, you will need the following:
- Two tablespoons of white or cedar vinegar
- 2 tablespoons of honey
- Two tablespoons of balsamic vinegar
- One teaspoon of curry powder (optional)
- Two teaspoons of Dijon mustard
- An eighth of a teaspoon of pepper
Preparation
- Toss your spinach, blueberries, strawberries, pecans, and onions in a large bowl.
- Take a jar with a tight-fitting lid and mix all your dressing ingredients in it. Shake until they all mix, and then pour over your salad.
Nutritional Information
The above recipe makes at least four servings of the spinach berry salad. Here is the nutritional content of only one and a half cups serving (10):
- Calories- 158
- Total carbohydrate- 25 g
- Fiber- 4 g
- Sodium- 198 mg
- Cholesterol- 0 mg
- Added sugars- 19 g
- Saturated fat- 0.5 g
- Trans fat- 0 g
- Total fat- 5 g
- Protein- 4 g
- Monounsaturated fat- 3 g
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Day 3: Apple Lettuce Salad
One of the best lettuce salads to have is the apple lettuce salad. It is not only a healthy salad option but also a delicious one. So, if you have a sweet tooth and want to satisfy this craving, opt for this salad. Below is everything you need to know on how to prepare it.
Ingredients
- Two tablespoons of lemon juice
- A quarter cup of unsweetened apple juice
- One tablespoon of canola oil
- Two and a quarter teaspoons of brown sugar
- Half a teaspoon of Dijon mustard
- A quarter teaspoon of apple pie spice
- Eight cups of mixed salad greens
- One medium red apple, chopped
Preparation
- In a bowl, mix the apple juice, brown sugar, oil, mustard, apple pie spice, and lemon juice. Add the apple and toss to coat. Add the mixed salad greens and toss to mix just before you serve yourself.
Nutritional Information
The nutritional information of a serving of two cups of lettuce and a quarter cup of the apple mix is as follows (2):
- Calories- 124
- Cholesterol- 0 mg
- Total fat- 4 g
- Trans fat- 0 g
- Monounsaturated fat- 2 g
- Saturated fat- Trace
- Added sugars- 7 g
- Total carbohydrate- 20 g
- Fiber- 3 g
- Sodium- 44 mg
- Total sugars- 14 g
- Protein- 2 g
Day 4: Cucumber Pineapple Salad
On this day, you can enjoy a gut-friendly salad packed with pineapple and cucumber. It is not only nutritious but also healthy. It means that consuming it will allow you to reap some or all of the listed salad health benefits. Here is a detailed guide on how to prepare this yummy salad (4):
Ingredients
- One cucumber, peeled and thinly sliced
- Four cups of torn salad greens
- A quarter cup of sugar
- Two-thirds cups of rice wine vinegar
- One carrot, peeled and cut into thin strips
- One tablespoon of sesame seeds, toasted
- 1/3 cup of thinly sliced red onion
- One cup of canned no-sugar-added pineapple chunks
- Two tablespoons of water
Preparation
- Take a heavy saucepan and add the water, vinegar, and sugar. Let them boil. Continue to stir until the mixture reduces to about half a cup. It might take about five minutes.
- Transfer the mixture to a bigger bowl and keep it in the fridge to cool.
- When cool, add your cucumber, red onion, pineapple, and carrot and toss.
- When ready to eat, divide the salad greens and top with the pineapple mixture. Sprinkle the toasted sesame seeds all over the salad and enjoy.
Nutritional Information
The above recipe accounts for four servings. However, in this nutritional chart, we will evaluate the nutritional content of a serving of one and a half cups. It is as shown below:
- Calories- 129
- Cholesterol- 0 mg
- Fiber- 2 g
- Protein- 2 g
- Total carbohydrate- 28 g
- Sodium- 102 mg
- Total fat- 1 g
- Saturated fat- Trace
- Monounsaturated fat- Trace
- Trans fat- 0 g
- Added sugars- 13 g
- Total sugars- 20 g
Day 5: English Cucumber Salad With Balsamic Vinaigrette
If you are craving some cucumber salad, then this is what you need to prepare. It is a healthy salad option that takes less than ten minutes to prepare. Here are the steps to follow to make this salad:
Ingredients
- One English cucumber with peel (about 8 to 9 inches in length) washed and thinly sliced
- Cracked black pepper, to taste
The ingredients you will need to make this healthy homemade salad dressing include:
- Two tablespoons of balsamic vinegar
- One tablespoon of finely chopped fresh rosemary
- 1 tablespoon of Dijon mustard
- One and a half tablespoons of olive oil
Preparation
- Take a small pan and add the vinegar, olive oil, and rosemary. Let them heat under low heat for about 5 minutes.
- Remove the heat and whisk in the mustard until it is thoroughly blended.
- Take another bowl and add your cucumber slices. Pour the dressing over them and toss to coat the dressing evenly. Add the black pepper and refrigerate until ready to serve.
Nutritional Information
Mayo Clinic states that the following recipe makes four servings. However, we will not look at the nutritional profile of the entire recipe. Below is the nutritional analysis of a three-quarter cup serving (5):
- Calories- 67
- Protein- 0.5 g
- Cholesterol- 0 mg
- Fiber- 1 g
- Sodium- 90 mg
- Total fat- 5 g
- Total carbohydrate- 5 g
- Added sugars- 0 g
- Trans fat- 0 g
- Saturated fat- 1 g
- Monounsaturated fat- 4 g
Day 6: Yellow Pear And Cherry Tomato Salad
Cherry tomatoes are great ingredients to consider for any summer salad. So, if you have them, try making the yellow pear and cherry tomato salad. It is pretty straightforward. All you need to do is have the following ingredients and follow the provided preparation steps.
Ingredients
- One and a half cups of yellow pear tomatoes halved
- 1 and a half cups of orange cherry tomatoes halved
- One and a half cups of red cherry tomatoes halved
- Two tablespoons of sherry or red wine vinegar
- A quarter teaspoon of salt
- One tablespoon of minced shallot
- One tablespoon of extra-virgin olive oil
- An eighth of a teaspoon of freshly grounded black pepper
- Four large fresh basil leaves that have been cut into slender ribbons
Preparation
- Take a small bowl and add the shallot and vinegar. Let them stand for about fifteen minutes.
- Add the pepper, salt and olive oil and whisk to mix. The end product is the vinaigrette.
- Take another large bowl and add all the tomatoes. Pour the vinaigrette over your tomatoes, add the basil shreds and toss well. Serve immediately.
Nutritional Information
The above salad recipe is meant to prepare six servings. However, the following nutritional information of a serving of a three-quarter cup. Take a look (13):
- Calories- 47
- Fiber- 1 g
- Cholesterol- 0 mg
- Total fat- 3 g
- Monounsaturated fat- 2 g
- Saturated fat- 0 g
- Trans fat- 0 g
- Protein- 1 g
- Total carbohydrate- 4 g
- Added sugars- 0 g
- Sodium- 125 mg
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Day 7: Grilled Chicken Salad With Olives and Oranges
If you prefer chicken in your salad, then consider trying out this recipe. A garlic-rubbed chicken will perfectly complement this salad dressing. Below is the recipe you need to follow to make this delicious salad:
Ingredients
For the salad, you will require the following:
- Four boneless and skinless chicken breasts, each weighing four ounces
- Sixteen large ripe (black) olives
- Two garlic cloves
- Two navel oranges, peeled and sliced
- Eight cups of leaf lettuce washed and dried
To make the dressing, you will need the following:
- Half a cup of red wine vinegar
- Four garlic cloves, minced
- One tablespoon of extra-virgin olive oil
- 1 tablespoon of finely chopped celery
- One tablespoon of finely chopped red onion
- Cracked black pepper, to taste
Preparation
- Take a small bowl and add olive oil, garlic, vinegar, celery, pepper, and onion. Stir well to mix. Cover and refrigerate this dressing.
- Make a fire in a charcoal grill or heat a broiler or gas grill.
- Coat the broiler pan or grill rack using cooking spray.
- Place the cooking rack four to six inches away from the heat source.
- Rub the chicken breasts with garlic, and then do away with the cloves.
- Broil or grill the chicken for about five minutes on each side or until it is browned.
- Transfer the chicken to a cutting board and let it rest for five minutes before slicing it.
- Take four plates and on each, place two cups of lettuce, a quarter of the sliced oranges, and four olives.
- Top each of the plates with one chicken breast that has been cut into strips.
- Drizzle the dressing and toss and then enjoy the salad.
Nutritional Information
Although the salad makes four servings, we will only evaluate the nutritional content of a serving of two cups of lettuce with toppings. It is as follows (6):
- Calories- 237
- Cholesterol- 83 mg
- Protein- 27 g
- Total fat- 9 g
- Trans fat- Trace
- Saturated fat- 1 g
- Monounsaturated fat- 5 g
- Fiber- 3 g
- Sodium- 199 mg
- Added sugars- 0 g
Day 8: Hearty Kale Salad
Are you looking for diet plans with salad and boiled eggs? If yes, then this hearty kale salad recipe is precisely for you. It is among the most recommended healthy salads due to its low-calorie count and health benefits. Take a look (7):
Ingredients
- Six cups of kale, very thinly sliced; about a half large bunch with the tough stems removed
- Two hard-boiled eggs, coarsely chopped
- Two slices of center-cut bacon
- Half a cup of onion, chopped
- Two tablespoons of extra-virgin olive oil
- One and a half cups of button mushroom, sliced
- Two tablespoons of red-wine vinegar
- Two teaspoons of whole-grain mustard
- A quarter teaspoon of freshly ground pepper
- An eighth of a teaspoon of salt
Preparation
- Mix your eggs and kale in one bowl.
- Cook your bacon in a skillet and over medium heat until it is crispy.
- Transfer the bacon without the bacon fat on a towel-lined surface. Chop it while it is cool enough to handle.
- Add oil to the pan and cook your onion for at least two minutes. Add the mushrooms and cook for another two minutes.
- Remove from the heat and add in the mustard, salt, pepper, and vinegar.
- Pour this mushroom mixture over your kale and eggs.
- Add in the bacon and toss to combine everything.
Nutritional Information
The nutritional content of a serving of one and a half cups of this salad is as shown below:
- Calories- 182
- Total fat- 12 g
- Monounsaturated fat- 7 g
- Saturated fat- 2 g
- Cholesterol- 97 mg
- Protein- 9 g
- Total carbohydrate- 14 g
- Fiber- 3 g
- Sodium- 268 mg
- Total sugars- 2 g
- Potassium- 623 mg
The Bottom Line
Salad diet plans can help you adopt healthy eating habits such as eating more fruits and vegetables. Health gurus acknowledge that eating salads can increase your fiber intake, improve your nutrient intake, increase your satiety levels, and cut your calorie intake.
However, you must be careful about how you dress your salads. Some toppings or dressing may turn a healthy salad into a high-calorie meal. Sit down with a nutritionist to understand the right salad servings for weight loss.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 4 Healthy Reasons to Eat a Salad Today (2008, medicinenet.com)
- Apple lettuce salad (2020, mayoclinic.org)
- Best and Worst Salads for Your Health (2019, webmd.com)
- Cucumber pineapple salad (2019, mayoclinic.org)
- English cucumber salad with balsamic vinaigrette (2016, mayoclinic.org)
- Grilled chicken salad with olives and oranges (2016, mayoclinic.org)
- Hearty Kale Salad (2021, webmd.com)
- Salad greens with pears, fennel, and walnuts (2014, mayoclinic.org)
- Salads and nutrients (2021, medlineplus.gov)
- Spinach berry salad (2015, mayoclinic.org)
- Top 12 healthful fruits (2019, medicalnewstoday.com)
- Types of fat: Can fat be good for you? (2020, medicalnewstoday.com)
- Yellow pear and cherry tomato salad (2015, mayoclinic.org)
