7 Healthy Salad Recipes To Get You Through The Week

A woman eating a salad

There's something about eating a salad that makes it feel like you're getting your nutrients from an entire day's worth of food. In this 7-day meal plan, we will provide you with recipes for salads that are perfect for any occasion.

Whether you are looking for a quick and easy lunch or something more elaborate for a special dinner, we have you covered.  These salads are packed with healthy ingredients that will satisfy and energize you. So get ready to enjoy a week of amazing salads!

1. Mediterranean White Bean Salad

Mediterranean White Bean Salad

This Mediterranean white bean salad is one of the dishes that you can add for a 7-day recipe that is perfect for potlucks and summer barbecues. White beans are creamy and high in fiber, while a variety of fresh veggies and herbs bring flavor and texture. Kalamata olives and crumbled feta add yet another layer of depth.

Get the recipe here.

2. Zesty Quinoa Salad

Zesty Quinoa Salad

Quinoa is a super-food, but it's not always easy to transform into something delicious. That's where this recipe comes in. This salad features lime juice and cilantro, giving it a fresh kick. Black beans provide protein and fiber; tomatoes, cilantro, sesame seeds, and quinoa offer nutrients.

The result is a salad that's perfect for lunch or dinner and will leave you feeling simultaneously satisfied and energized!

Get the recipe here.

3. Italian Pasta Salad

Italian Pasta Salad

This vegetarian pasta salad recipe is the perfect make-ahead side dish. It's a delicious combination of tender pasta, juicy tomatoes, crisp bell peppers, salami, and mozzarella cheese tossed in an Italian dressing.

You can serve this pasta salad right away or refrigerate it for later. We recommend serving the leftovers cold, so the flavors have time to meld together.

Get the recipe here.

4. Tomatoes and Mozzarella Caprese Salad

Tomatoes and Mozzarella Caprese Salad

Caprese Salad is the perfect side dish for any summer meal. The classic combination of juicy tomatoes, fresh mozzarella, and basil makes for a simple yet delicious salad.

You can always just slice tomatoes and fresh mozzarella, then arrange it on a platter with some basil leaves drizzled with a bit of olive oil. But when you're feeding a crowd, you can mix things up and use smaller tomatoes to eat them with just one bite.

Get the recipe here.

5. Strawberry Spinach Salad

Strawberry Spinach Salad

This strawberry spinach salad is the perfect addition to any meal. It's packed with healthy ingredients like fresh spinach, strawberries, nuts, and feta cheese.

The Poppyseed Dressing is homemade and made with honey mustard instead of mayo or another oil-based dressing. This salad is light and healthful and goes great with practically any meal!

You can turn this salad into a whole meal by adding some chicken, such as Lemon Garlic Marinated Chicken or Cilantro Lime Chicken.

Get the recipe here.

6. Dairy Free Tuna Salad

Dairy Free Tuna Salad

Tuna salad with no mayo? You won't believe how creamy and flavorful this paleo-friendly recipe is. You'll love how easy it is to make, too. Serve it as a sandwich or a lettuce wrap for a great lunch that's heart-healthy and delicious.

Tuna salad is a popular lunch item at restaurants and cafeterias. This dish can be made from scratch or purchased at the grocery store. It's also good cold or room temperature, so you can pack it for lunch or eat it on its own as an appetizer for dinner parties or other events where friends gather.

Get the recipe here.

7. Greek Salad with Oregano Marinated Chicken

Greek Salad with Oregano Marinated Chicken

Greek Salad with Oregano Marinated Chicken - Image by Healthy Fitness Meals

One of the best ways to incorporate fresh oregano into your diet is Greek salads! Because they're light and refreshing while still packing a lot of flavors, Greek salads make the ideal dinner for warm weather.

The best thing about Greek salad is that it's easy to gather all your favorite flavors into one dish, even if you hate cooking. Beans, meats, cheeses, and vegetables can be used, as well as fruit if desired. You can't go wrong when it comes to Greek cuisine.

Get the recipe here.

7-Day Salad Recipes - FAQs

Will I lose weight if I eat only salad?

You'll miss out on the weight loss benefits of a higher protein diet if you exclusively eat salads and fruits. According to a review article published in the American Journal of Clinical Nutrition in April 2015, increasing your protein consumption will help you curb your appetite, eat fewer calories, and maintain a healthier weight.

What type of salad lasts the longest?

Butter lettuces wilt quickly, but heartier greens, such as arugula, watercress, baby spinach, and baby kale, last longer.

Does salad burn belly fat?

Spinach and other leafy green vegetables, such as kale, lettuce, and others, are excellent for burning belly fat and are also high in nutrients. There have been some studies on the fat-burning abilities of spinach, and the very healthy veggie has come out on top in this category.


Of course, losing weight isn't the most important thing regarding body shape, but not everyone has the time or money to go to the gym. The best way to do this is often to eat well, and a healthy salad can be a great place to start.

Salad tends to be a healthy option, especially if you make health-conscious choices like choosing less creamy dressings or using less cheese. However, it should not be your only option – remember, many other nutrients can come from sources other than leafy greens!

Leave a comment

Please note, comments must be approved before they are published