salad diet plan

2-week Salad Diet Plan to Lose Weight and Slim

Many people choose salad as part of their weight loss diet. Eating salad to lose weight has good fiber for beautiful digestion skin and effectively controls calorie intake every day.

However, it is necessary to distinguish salad for weight loss and salad for ordinary people. There are differences in sauces, choosing ingredients, or eating salad to lose weight without causing discomfort to your body. In this article, we will help you learn how to eat salad to lose weight with salad diet plan and delicious recipes for overweight people.

What is a salad diet?

Salad is a mixture of vegetables and sauces, which can be chilled before serving or eaten directly. Most of the ingredients to make a salad are mainly vegetables with sauces. Right from adding your favorite veggies, fruits, meats, seeds, spices, and herbs, a well-stocked salad bowl is nothing more than a bowl full of happiness. To follow a healthy diet plan, you must ensure that the weight loss salad you eat has the perfect balance of essential nutrients such as protein, healthy fats, carbohydrates, fiber, and nutrients.

If you are on a healthy diet, you must choose low fat and low-calorie salads such as sprout salad, pea salad with lean meat, avocado salmon salad, turkey and cheese salad, fruit salad with low cream, fatty, lentil and tofu salad, and Kimchi salad. There are thousands of things you can combine to make a hearty salad, but it’s what you add that’s the key to healthy weight control.

See: How To Lose 30 Pounds In 30 Days Diet Plan?

What to eat on a salad diet?

First, choose the ingredients you want to use for your salad. If you do all of the following five groups, you can make a very well-balanced salad. We recommend it. You won’t get tired of it because you can combine many different flavors.

Choose one or two ingredients from each group.

  • Leafy greens (cabbage, lettuce, celery, asparagus, cauliflower, greens, broccoli, sprouts, etc.): Studies show that a diet high in leafy vegetables is linked to a reduced risk of heart disease, certain cancers, macular degeneration, and type 2 diabetes. They’re more than just a source. It’s also a great way to add color, texture and flavor to your salads.
  • Vegetables (radish, radish, lotus root, carrot, radish, mushroom, etc.): First of all, most vegetables are naturally low in fat and calories, and none contain cholesterol. Vegetables are important sources of many nutrients, including potassium, fiber, folate, vitamin A and vitamin C. Eating lots of vegetables and fruits as part of your nutritious eating plan can reduce your risk of heart disease, including heart attack and stroke, as well as cancers. So vegetables should make the base of your salad.
  • Fats: Fat ini avocado is known as a superfood. Besides, fat in nuts provides essential nutrients, proteins, healthy fats, and antioxidants. And fat in olive oil is a way to reduce the risk of cardiovascular disease, heart disease and stroke.
  • Protein: Protein is absolutely necessary for your body. It plays an important role in strengthening bones, and helps to improve your mental performance. And protein can repair damaged tissues and reduce muscle soreness.
  • Herbs: Herbs are the best way to spice up a dish. Most salad dressings are made with herbs and oils, but sometimes other ingredients make most dressings extremely high in calories. The best decision is to skip dressing and add herbs instead.

It’s easy to feel like eating a lot of raw vegetables because it’s too bulky, but it’s also true that many people don’t eat the right amount. If you eat raw, use “one palm of your hand” as a guide if you eat three salads a day.

See more: List Of Foods You Should Eat On Vegetarian Mediterranean Diet

What to avoid on a salad diet?

Going on a salad-based diet is the best way to start your weight loss journey, but what you add to your salad matters most. However, supplementing with the right ingredients is the key to effective weight management.

Adding too much sugar, fatty cheeses, and fatty meats can be one of the main reasons your weight loss salads aren’t working.

People mostly ignore the calories when making weight loss salads, but your seasonings and fatty additions can make a salad unhealthy. So here are some things you must avoid if you want to stay in perfect shape.

The pasta

Tubers or pasta are processed and packaged with additives, and some of them are rich in gluten. Therefore, adding pasta to your salad can lead to constipation because gluten sticks to the intestinal wall.

Furthermore, pasta is rich in refined carbohydrates, which can spoil the nutritional aspect of your weight loss salads. Therefore, eating whole grains or nuts like chia seeds or flaxseeds is a great idea to make your salad perfect.

Starchy carbohydrates

Sweet corn and potatoes are delicious and can make your salad delicious, but both are rich in starchy carbohydrates that will immediately spike your sugar levels. This also may not be good for people with long-term diabetes.

Fat-free salad dressing

People often assume that fat-free seasonings are great for your salad because they add flavor and health, but did you know that these fat-free seasonings are fattening?

This is because to make these sauces fat free, the fatty ingredients are removed, and to do this, another amount of sugar has been added to give these condiments a great taste. Therefore, homemade dressings are the best way to boost the health quotient of your weight loss salads.

See: 1500 Calorie Vegan Meal Plan for 7 Days

Processed bacon and sausages

Most people opt for strips of processed bacon or chunks of meaty sausage to add extra flavor to salads, but did you know these salty, processed foods do more harm than good for your health?

Therefore, if you want to make your salads healthy, add boiled or grilled lean meat like chicken or salmon. This will add an attractive flavor to your salad, which is healthy and effective for weight loss.

Assorted ice cream toppings

Adding whipped cream or whipped cream to your diet can add extra calories. Even though these full-fat creams are made with dairy with a healthy composition of fats and nutrients, they can still lead to rapid weight gain. Instead, you can use low-fat ice cream or fat-free yogurt to accompany weight loss salads.


Croutons are the piece of rebaked bread, often cubed and seasoned. Even though croutons are used to add texture and flavor to salads, they are useless processed grains adding nothing but calories that make you gain weight.

Here are some high-calorie salads that you should limit, they are often served in restaurants:

  • Greek salad: 500 calories
  • Grilled chicken Caesar salad: 770 calories
  • Taco salad: 830 calories
  • Cobb salad: 1130 calories
  • Oriental chicken salad with crispy chicken: 1440 calories

Benefits of a salad diet plan

Boosting your digestion

It’s hard to believe that something you don’t even think about can be so good for your body! Eating a high-fiber diet can help lower cholesterol levels and prevent weight gain. Salads are also rich in fiber and water, which help boost your digestion.

See: 30 Day Liquid Diet Weight Loss Plan: Benefits and How It Works?

Not only that, eating more fiber can help you feel fuller, eat less at other meals, and ultimately successfully lose weight.

Boosting your overall health

Many experts agree that you need to eat more fruits and vegetables (especially dark green vegetables) and legumes. They should be all common ingredients in the weight loss salads you pursue.

You can try 7 day smoothie weight loss diet plan to boost more fruits and vegetables.

If you regularly eat green salads, you will have a higher range of powerful antioxidants (vitamins C and E, folic acid, lycopene, alpha- and beta-carotene) in your blood than other people.

Especially if your salads include some raw vegetables, the antioxidants will help protect the body from damage caused by harmful molecules called free radicals.

Cut calories

If your goal is to lose weight, you can start your meal with a green salad. Studies have shown that eating a low-calorie first course, like a green salad with 150 calories or less, enhances feelings of fullness and reduces total calorie intake at a meal.

Good fats are often found in salad

Eating some good fats (like the monounsaturated fats found in olive oil, avocados, and nuts) along with vegetables will help your body absorb the protective phytochemicals, lycopene from tomatoes, and lutein from dark green vegetables.

One study measured how much phytochemicals are absorbed into the body after eating a salad of lettuce, carrots, and spinach, which is thought to provide greater protection against cancer and heart disease than those who don’t.

Drawbacks of salad diet plan

Weight loss salad is not a “divine” dish, and, if eaten incorrectly, we are even at the risk of gaining weight. Because even though they are made from healthy ingredients and can support staying in shape, they still contain calories. Overeating without considering portions will make reducing calorie intake difficult to achieve.

If you eat a lot of cold foods such as salads, the body’s blood circulation and metabolic functions will be affected, thereby “hindering” the weight loss plan. Cutting many calories or maintaining an unbalanced diet is not beneficial for both health and physique. Therefore, if we want to eat salad to lose weight effectively, we should make it a part of our diet (eating before main meals, snacking), we shouldn’t eat too much salad or just eat salad to control weight. Besides, eating a lot of salad is also quite expensive.

See: How to Lose 40 Pounds in a Month Diet Plan? Tips and Precautions

Sample salad diet plan

Week 1

Monday Fruit and yogurt salad ½ avocado, 1 banana, 200-300g strawberries, 1 kiwi, 1 apple, 1 jar of fruit-flavored yogurt, a little honey
Tuesday Mixed vegetable salad 3-4 lettuce plants, 2 cucumbers, cherry tomatoes about 15 fruits or 2 regular tomatoes, coriander, chili peppers, sugar, vinegar
Wednesday Vegetables mixed with eggs 2 potatoes, 100g green beans, 2 tomatoes, 1-2 lettuce plants, 1 large egg, 2 tablespoons olive oil, 1 pinch of salt, 1 little ground pepper
Thursday Beef sprout salad 200gr sprouts, 1 small carrot, 250gr beef, 3 dried onions, 1 garlic, and include spices: vinegar, fresh chili, sugar, fish sauce, sesame oil, cooking oil.
Friday Salmon salad 300g salmon, 2 eggs, 500g lettuce, 100g cherry tomatoes, 100g onions, 10g cilantro, olive oil, vinegar, mustard, orange juice.
Saturday Boiled vegetable salad mixed with mayonnaise Fresh vegetables of your choice, mayonnaise, spices
Sunday Vinegar salad Lettuce, cucumber, cherry tomato, onion, vinegar, sesame oil and seasoning

Recipe below

Weight loss salad with fruit and yogurt

  • Fruits are washed through saltwater and peeled, bananas and avocados are cut into 2-3cm pieces to taste, apples, kiwis, strawberries are diced.
  • Then arrange the above fruits so that the colors harmonize beautifully.
  • Finally, add yogurt and a little honey.
  • So there is a salad that is both beautiful, delicious and nutritious. You should choose young, then cut the leaves, wash and cut each segment with knuckles.

See more: The Best Greek Yogurt Smoothie Recipes

Mixed vegetable salad

  • After washing cucumbers and tomatoes, cut them into thin slices to taste.
  • Similarly, the coriander is washed and chopped.
  • After completing the preliminary processing, we add all the above vegetables and fruits.
  • The salad dressing will follow the following recipe: 1 tablespoon of filtered water dissolved with 2 tablespoons of sugar and 3 tablespoons of vinegar with 1 tablespoon sesame oil, add a little salt and a little crushed pepper, stir the mixture, season to taste.
  • Then mix the sauce with the vegetables, let the mixture sit for 10 minutes and enjoy!

Vegetables mixed with eggs

  • After boiling eggs, green beans and boiled potatoes, take them out to cool.
  • Thin iron potatoes are just eaten, eggs are cut into areca, and green beans are cut into pieces.
  • Then, add all the ingredients (except the eggs to prevent them from breaking), then mix in the olive oil, and season with salt and pepper in turn until just to taste.
  • Finally, put the salad on a plate and arrange the eggs last.

Beef sprout salad

  • Sprouts are washed and drained.
  • Wash carrots cut into small pieces.
  • Thinly sliced ​​beef, marinated with a little salt and pepper for 15-20 minutes to infuse the spices, then stir-fry until soft.
  • Carrots, sprouts mixed with 1 tablespoon of sesame oil, 3 tablespoons of vinegar, 1 tablespoon of fish sauce, 2 tablespoons of filtered water.
  • Mix well and put on a plate, then put the beef on top with the fried onions. So there was a really attractive and nutritious salad.

Salmon salad

  • Onion, shallot is washed, thinly sliced, and can be soaked in a little vinegar to reduce the pungent smell.
  • Lettuce and cherry tomatoes washed, iron to taste.
  • Hard-boiled eggs, iron are just eaten. Salmon, after being washed, marinated with a little salt, pepper, and cilantro, waiting for the spices to infuse, then pan-fried until both sides are cooked evenly.
  • The sauce mixture includes: onion red onion are sautéed with olive oil, vinegar, orange juice. Note that the mixture is cooked on low heat.
  • Finally, pour the sauce over the ingredients, mix well and enjoy.

Boiled vegetable salad mixed with mayonnaise

  • Wash chop all ingredients.
  • Boil the vegetables, take them out and put them in a bowl, seasoning.
  • Add mayonnaise and mix well.
  • Arrange on a plate, decorate to make it eye-catching.

Vinegar salad

  • Wash the ingredients, cut the tomatoes in half and cut them into slices.
  • Make vinegar-oil sauce according to the recipe: 3 tablespoons vinegar, two tablespoons sesame oil, 2 tablespoons sugar, season with salt and pepper to your liking, and mix well.
  • Place the sauce and all the vegetables in a mixing bowl and let the flavors infuse for 3 minutes, place on a plate, and enjoy.

Read: Complete 7 Day Vegetarian Keto Meal Plan For Beginner

Week 2

Monday Beef and tomato salad Beef, lettuce, tomato, onion, cooking oil, minced garlic and necessary spices
Tuesday Salad with grilled chicken Lettuce, chicken, tomato, onion, purple cabbage, olive oil and seasoning
Wednesday Salad with sprouts mixed and cherry tomatoes Sprouts, cherry tomatoes, olive oil, vinegar, minced garlic, necessary spices
Thursday Mixed salad Beef, lettuce, tomato, onion, cooking oil, minced garlic and necessary spices
Friday Shrimp salad, olive oil and avocado Lettuce, avocado, peeled fresh shrimp, olive oil, lemon, honey and accompanying spices.
Saturday Salad with seaweed Grape seaweed, purple cabbage, cherry tomatoes, quail eggs, carrots, lemon and spices, sesame oil
Sunday Apple Salad Apple, cucumber, celery, raisins, lemon, mayonnaise, spices

Recipe below

Beef and tomato salad

  • Preliminary processing of ingredients, lettuce separated into leaves, thinly sliced ​​onions soaked in saltwater, tomatoes cut into areca-shaped slices, washed beef marinated with spices.
  • Make the sauce: 4 tablespoons soy sauce, 2 tablespoons sugar, 2 tablespoons lemon juice, 1 teaspoon minced garlic and chili, mix well.
  • Put the beef on the stove and stir-fry with high heat, mix all the sauce ingredients and decorate to suit your eyes.

Weight loss salad with grilled chicken

  • Wash vegetables, drain chicken, cut vegetables into thin slices.
  • Marinate chicken with spices (fish sauce, pepper, seasoning) and bake for 10 minutes at 1800 degrees Celsius and then cut into small pieces.
  • Make salad dressing: 1 tablespoon lemon juice, 2 tablespoons olive oil, 1 teaspoon sugar. Put in a bowl and mix well, combine with mayonnaise, serve on a plate and enjoy.

Weight loss salad with sprouts mixed and cherry tomatoes

  • Wash sprouts and tomatoes, remove stems, drain.
  • Tomatoes are cut in half, sauteed with minced garlic.
  • Mix vinegar sugar mixture: 2 tablespoons vinegar, 1 teaspoon sugar, 1 teaspoon corn pepper.
  • Place the ingredients in a large bowl, drizzle the sauce and mix well and serve on a plate.

Mixed salad for weight loss

  • Preliminary processing of ingredients, lettuce separated into leaves, thinly sliced ​​onions soaked in saltwater, tomatoes cut into areca-shaped slices, washed beef marinated with spices.
  • Make the sauce: 4 tablespoons soy sauce, 2 tablespoons sugar, 2 tablespoons lemon juice, 1 teaspoon minced garlic and chili, mix well.
  • Put the beef on the stove and stir-fry with high heat, mix all the sauce ingredients and decorate to suit your eyes.

See more: 13 Smoothie Without Yogurt Recipes For Healthy Dessert

Shrimp salad, olive oil and avocado

  • Wash all ingredients, peel off the avocado and cut into bite-sized pieces—steamed shrimp and cut in half.
  • Make the sauce: 2 tablespoons honey, 2 tablespoons squeezed lemon juice, 1 teaspoon minced chili and 3 tablespoons olive oil.
  • Mix butter, lettuce, shrimp with dipping sauce and let stand for 10 minutes to infuse and serve on a garnish plate.

Weight loss and beautiful skin salad with seaweed

  • Soak grape seaweed with saltwater, then wash and put in a bowl;
  • Shredded purple cabbage and carrots, cut eggplant in half.
  • Boil quail eggs, peel, cut into pieces.
  • Make the sauce: 1 teaspoon of lemon juice, 1 teaspoon of sugar, 2 teaspoons of fish sauce and 1 teaspoon of sesame oil.
  • Add all the ingredients, add the sauce, stir well, place on a garnish plate and use immediately.

Apple Salad

  • Apples soaked in salted water, cut into thin pieces, sliced ​​cucumber, celery cut into 3cm pieces.
  • Make salad dressing: 3 spoons of mayonnaise, 1 spoon of sugar, 2 spoons of lemon juice, 1 spoon of fish sauce.
  • Put the apples, celery and cucumber in a bowl, pour the sauce over and stir well. Finally, you put the dish on the plate and enjoy!

May you ask: Can You Lose 50 Pounds In 2 Months Diet Plan?

Watch more in this video to get salad diet plan ideas for a week

How to create a salad diet plan?

Creating your salad diet is no easy feat. However, if you are determined to do it, find and learn many ways to combine nutrients in the salad diet, refer to many different menus to have a general perspective on this diet. And it is important to balance nutrition and calories in the body. Therefore, you should choose a suitable diet and eating time for yourself to limit overeating.

It is important to stick to the foods to avoid and choose when creating your salad diet. Ensure that the vegetables and fruits you use are quality assured and fresh to make the best quality food.

See: 1200 Calorie Vegan Meal Plan – One Week Detail Plan

Using a salad diet plan to lose weight is a popular way for many people thanks to its convenience, deliciousness, many options and benefits for both skin and shape. But if you want to get good results, don’t make the mistakes above because they are one of the reasons why your efforts and perseverance are affected.

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