How-To-Eat-a-Salad-Every-Day-and-Like-It
Food & Nutrition

How To Eat a Salad Every Day and Like It

Should You Eat a Salad Every Day?

When people think of healthy food, salads are usually the first thing that comes to mind. They’re a staple in nearly every diet out there, from keto to paleo, Mediterranean and vegetarian. Whether you want to lose weight or just add more vegetables to your diet, salads are a great way to boost your overall health. And if you do it right, you can eat a salad every day and love it.

We’re going to show you how to eat a salad every day and enjoy it. Plus, we’ll look at the health benefits and effects of eating salad daily.

Is It Healthy to Eat Salad Every Day?

Should you eat a salad every day? We’ve all been told that salads are one of the healthiest things we can eat. To some degree, that’s true – if you skip the high-calorie dressing and toppings. But is it healthy to eat one every single day?

Yes, it can be.

Experts recommend eating 2-1/2 cups of vegetables per day, but only a small percentage of people actually eat this amount. A salad is a quick and easy way to get most or all of your daily veggie intake – as long as you’re eating a variety of them.

Can Salads Be Unhealthy?

Yes. Salads at fast food restaurants, for example, can be 2,000 calories or more. Dressings, fats and high-calorie toppings can quickly make a salad unhealthy.

What Happens to Your Body When You Eat Salad Every Day?

As long as you do it right, it’s okay to eat a salad every day. But what exactly does it do to your body when you follow this rule?

When people eat salads every day, they may feel:

  • More energetic. Healthy salads will provide your body with the fuel it needs to get through the day.
  • A little bloated. Initially, some people may feel bloated when eating salads every day because they’re adding so much roughage to their diets. You can tone this down by incorporating more cooked vegetables, but many people find that this side effect dissipates after a while.
  • More regular. With all the extra fiber and other nutrients in salad ingredients, many people feel more regular when they start eating salads every day.

When you’re eating salads every day, you’re filling your body with essential nutrients that it needs to function optimally.

Good Reasons To Eat A Salad Every Day

Reasons-To-Eat-A-Salad-Every-Day
Reasons To Eat A Salad Every Day. Photo by Dovile Ramoskaite, Unsplash.

There are many benefits to eating a salad every day. Here are some good reasons to give this trend a try.

You’ll Get More Nutrients

When your salads have a variety of vegetables and lean protein, they can provide a serious nutrient kick. Aim to eat the rainbow whenever you make a salad (eat veggies of all different colors).

Research has found that people who eat salads every day typically have higher levels of:

  • Vitamin C
  • Folic acid
  • Lycopene IQ
  • Vitamin E
  • Alpha and beta carotene

Salads can also be a great source of:

  • Insoluble fiber, which helps improve regularity. This type of fiber is found in most salad ingredients.
  • Soluble fiber, which is believed to help with blood sugar regulation and reduce cholesterol. This type of fiber is commonly found in legumes, peas and citrus fruits.

The great thing about salads is that they’re so customizable. You can pair chickpeas or chicken breast with dark leafy greens, pepper, tomato and broccoli to get a variety of nutrients from a single meal.

Related: Best Vitamins for Weight Loss

They May Help with Blood Sugar Regulation

Salads are low-starch foods that can help with blood sugar regulation. In fact, many greens have been shown to help lower blood sugar.

They May Keep Your Brain Healthy

Eating a salad every day may help keep your brain healthy as you age. One study found that daily salad eating improved the memory of elderly participants by up to 11 years. Leafy greens specifically seemed to have the biggest impact on cognitive health.

Can You Lose Weight by Eating Salad Every Day?

Yes, you can absolutely lose weight by eating a salad every day. Why? Because you’re eating fewer unhealthy foods.

A healthy mix of vegetables and a basic, low-calorie salad dressing can help reduce your daily calories, which can eventually lead to weight loss.

Let’s say that you typically eat take-out for lunch. Swapping your usual high-calorie lunch for a simple salad with lean protein and lots of veggies can help you lose weight. You’re reducing your calorie consumption and loading your body with vital nutrients.

That being said, it’s important to make sure that your salads are actually healthy. If they’re drowning in salad dressing and topped with things like fried chicken, croutons or bacon bits, your salad can easily pass the 1,000-calorie mark.

  • Keep it simple.
  • Stick to vinaigrettes, and be conservative with how much dressing you use.
  • Try adding a sprinkle of seeds or nuts for healthy fats and to make salads more filling.

In order to lose weight, you must be in a calorie deficit. So, eating salads every day will only help you lose weight if you are burning more calories than you are consuming.

30 Days Salad Diet Plan

Salad Diet Plan
30 Days Salad Diet Plan. Photo by Nadine Primeau, Unsplash.

Want to eat a salad every day, but don’t know where to start? We’re going to share a 30-day salad diet plan to help you get started. Remember that this is just for one salad every day. You’ll still need to plan out your other meals for the day.

Day 1

Greek Salad with:

  • Cucumbers
  • Sliced red onion
  • Roma tomatoes
  • Black olives
  • Lemon juice
  • Feta cheese
  • Fresh garlic
  • Oregano
  • Olive oil
  • Pinch of salt and pepper
  • Baby spinach

Day 2

Niçoise salad with:

  • Hard boiled eggs
  • Sliced red onion
  • Steamed green beans
  • Baby spinach or romaine lettuce
  • New potatoes
  • Simple vinaigrette

Day 3

Strawberry and avocado with:

  • Fresh strawberries
  • Baby spinach
  • Half of an avocado
  • Chia seeds
  • Sliced red onion (half)
  • Handful of almonds
  • Red wine vinaigrette

Day 4

Chickpea salad with:

  • Garbanzo beans
  • Cucumber
  • Red onion
  • Roma tomatoes
  • Fresh herbs (oregano, basil and thyme are great choices)
  • Olive oil and lemon juice dressing

Day 5

Kale and quinoa salad with:

  • Quinoa
  • Avocado
  • Broccoli
  • Chickpeas or grilled chicken breast
  • Garlic
  • Kale
  • Pomegranate arils
  • Almonds
  • Feta cheese
  • Olive oil, Dijon mustard and lemon juice dressing

Day 6

Superfood salad with:

  • Chicken
  • Avocado
  • Blueberries
  • Cucumber
  • Green onion
  • Radishes
  • Kale
  • Red bell pepper
  • Chia seeds
  • Almonds
  • Mint and parsley
  • Honey, lime and olive oil dressing

Day 7

Shredded Brussels sprouts salad with:

  • Shaved or shredded Brussels sprouts
  • Dried cranberries
  • Pine nuts
  • Olive oil and lemon juice
  • Pecorino cheese
  • Chives

Day 8

Taco salad with:

  • Avocado
  • Greens (Romaine lettuce or spinach)
  • Black beans or grilled chicken
  • Pico de gallo
  • Tomatoes
  • Radishes
  • Red cabbage
  • Jalapeno
  • Cilantro lime dressing

Day 9

Kale salad with:

  • Shredded kale
  • Shredded beets
  • Shredded carrots
  • Pumpkin seeds
  • Chickpeas
  • Dried cranberries
  • Watermelon radish
  • Sesame seeds
  • Carrot ginger dressing

Day 10

Watermelon tomato salad with:

  • Sliced watermelon
  • Tomatoes
  • Basil
  • Cashews
  • Lime dressing

Day 11

Corn salad with:

  • Grilled corn
  • Avocado
  • Peaches
  • Cucumber
  • Bell pepper
  • Lime juice
  • Basil

Day 12

Salmon avocado salad with:

  • Salmon
  • Spinach
  • Tomatoes
  • Cucumber
  • Sliced red onion
  • Avocado

Day 13

Shrimp salad with:

  • Grilled shrimp
  • Baby spinach
  • Asparagus
  • Parsley
  • Avocado
  • Green onions

Day 14

Arugula salad with:

  • Wild rice
  • Fresh arugula
  • Mint
  • Green onions
  • Cucumber
  • Cranberries
  • Almonds

Day 15

Kale fall salad with:

  • Fresh kale
  • Apples
  • Shredded chicken or chickpeas
  • Dried cherries
  • Red onion
  • Walnuts

Day 16

Lentil salad with:

  • Green lentils
  • Seaweed
  • Sweet potato
  • Sliced onion
  • Swiss chard
  • Red cabbage
  • Parsley and cilantro
  • Pine nuts

Day 17

Zucchini caprese with

  • Zucchini noodles
  • Cherry tomatoes
  • Buffalo mozzarella
  • Basil pesto

Day 18

Carrot salad with:

  • Zucchini
  • Carrots
  • Micro-greens
  • Avocado
  • Cucumber

Day 19

Bean salad with:

  • Beans (any kind you like)
  • Corn
  • Pepper
  • Cilantro
  • Sliced onion
  • Fresh herbs

Day 20

Chickpea salad with:

  • Garbanzo beans
  • Pecans
  • Dried cherries
  • Butternut squash
  • Barley
  • Feta cheese

Day 21

Falafel salad with:

  • Falafel balls
  • Garlic hummus
  • Lettuce
  • Cucumber
  • Sliced onion
  • Feta cheese

Day 22

Beet salad with:

  • Roasted beets
  • Apples
  • Arugula
  • Hazelnuts
  • Gorgonzola cheese

Day 23

Brown rice salad with:

  • Kale
  • Cooked brown rice
  • Cranberries

Day 24

Carrot salad with:

  • Carrots
  • Red onion
  • Millet
  • Almonds
  • Parsley
  • Pomegranate seeds
  • Cilantro

Day 25

Broccoli and cauliflower salad with:

  • Broccoli florets
  • Cauliflower florets
  • Rosemary
  • Mixed greens
  • Apples
  • Pumpkin seeds
  • Sundried tomatoes
  • Cashews
  • Lemon juice

Day 26

Tuna salad with:

  • Wild rice
  • Green grapes
  • Tuna
  • Parsley
  • Sunflower seeds
  • Apricots
  • Dijon mustard vinaigrette

Day 27

Salmon salad with:

  • Salmon fillets
  • Fingerling potatoes
  • Green beans
  • Asparagus
  • Arugula
  • Cherry tomatoes
  • Chives

Day 28

Grilled chicken salad with:

  • Chicken
  • Mixed salad greens
  • Mango
  • Sugar snap peas

Day 29

Tuna salad with:

  • Canned tuna
  • Cannellini beans
  • Red onion
  • Grape tomatoes
  • Red peppers
  • Olives
  • Fresh basil

Day 30

Peach salad with:

  • Peaches
  • Wild rice
  • Bacon strips
  • Arugula
  • Goat cheese

Best Salad For Lunch Every Day

We’ve shared 30 days’ worth of salads, but what’s the best to eat for lunch every day? We recommend keeping it simple.

  • Lettuce of your choice
  • Lean protein (chicken breast, beans, lentils, tuna)
  • Veggies (tomatoes, cucumbers, bell peppers, broccoli, etc.)
  • Toppings (nuts, seeds or cheese)
  • Simple vinaigrette

Staying away from creamy dressings will help ensure that your salads aren’t too high in calories.

Best Everyday Salad Dressing

A basic, everyday salad dressing tastes great with just about any combination of vegetables and proteins. Our favorite everyday dressing is made up of:

  • Olive oil
  • Lemon juice
  • Garlic
  • Salt
  • Pepper
  • Dijon mustard

It’s a simple dressing but rich in flavor and pairs well with just about anything.

Final Thoughts

Eating a salad every day can help you cut back on calories, add more nutrients to your diet and help you feel more energetic. Use these recipes and ideas to start eating salads every day and liking them.

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