7 Salads For 7 Days Of The Week

by Staff

Salads are here to make a grand entry into your health-conscious diet routine. They not only offer tons of nutritional benefits but also satisfy your taste buds without breaking the bank. From basic vegetables like tomato and cucumber to flavorful ingredients like feta cheese, pork, and jalapenos, these salad recipes can fill up your tummy instantly!


If you think salads are boring, we are here to let you know (respectfully) that you are wrong. You can add life to tasteless and raw vegetables by using the right spices and dressings that also offer great health benefits! For example, balsamic vinegar benefits the body with its antioxidant properties and adds a tangy flavor to your salad. This way, you stay healthy and don’t miss out on the desired taste. So, to help you transform your diet, we have compiled a list of seven salads that you can cycle through throughout the week. Check them out below!

  • Horiatiki Salad

This salad is popularly known as Greek salad. It takes around 15-20 minutes to prepare. Greek salad is low in calories and high in nutrients, giving you a healthy serving of potassium, iron, and vitamins A and C. Additionally, it has antioxidants that lower the risk of various illnesses, including cancer and heart disease. You will need the following ingredients to make this fantastic salad:

  • 1 cup of sliced tomato
  • 1 cup of sliced onion
  • 1 cup of chopped cucumber
  • 1 tablespoon of red wine vinegar
  • ½ tablespoon of green pepper
  • 150 g of crumbled feta cheese
  • 1 tablespoon of mint leaves


You can use salt, oregano, and olive oil as dressing for this light and refreshing salad.

  • Kale Salad

This colorful salad comprises cabbage, avocado, cranberries, chickpeas, and black olives. You can whip it up in 30 minutes and have it for breakfast or lunch. Kale salad is filled with vitamins C, K, and E and calcium, which provide health benefits like strong bones and improved immunity.

You will need the following ingredients to prepare this simple yet nutritious salad:

  • 2 cups of chopped kale leaves
  • 1 cup of chopped avocado
  • 1 cup of boiled chickpeas
  • 1 cup of sliced sundried tomatoes
  • ½ tablespoon of cayenne pepper
  • Salt to taste
  • 2-3 tablespoons of lemon juice


You can make many more variations of kale salad by adding cranberries, raisins, almonds, and grilled chicken.

  • Carrot And Pomegranate Salad

You will crave this delicious fruit salad every morning once you have it. Carrots are rich in vitamin A, which gives your skin a natural glow and improves your vision. Pomegranate helps keep your blood pressure in check. You can make carrot and pomegranate salad using these items:

  • 1 cup of pomegranate
  • 1 cup of chopped carrots
  • Himalayan salt to taste
  • Black pepper to taste
  • 3-4 teaspoons of lime juice


You will need just 15 minutes to prepare this mouth-watering yet simple salad. You can also add beetroot, papaya, and other fruits to make it more nutritious.

  • Raw Vegetable Salad

Now this is a salad that packs a serious nutritional punch. It is low in calories, high in nutrients and minerals, and takes just 15 minutes to whip up! This salad contains sufficient amounts of vitamins A and C, folate, fiber, and calcium to restore and maintain the healthy functioning of your digestive system. Here is what you need to toss together to make this salad:

  • 1 cup of chopped cucumber
  • 1 cup of chopped tomatoes
  • 1 cup of sliced lettuce
  • 1 cup of chopped spinach
  • ½ tablespoon of olive oil
  • ½ tablespoon of brown sugar
  • Salt and pepper to taste


You can use oregano and chili flakes to season this salad and give it a spicy punch.

  • Shirazi Salad

Salaad-e-Shirazi is an Iranian salad that mainly comprises tomato, cucumber, and red onion, giving it a very crisp taste. This salad is low on fat and high on dietary fiber. It takes approximately 30 minutes to chop up all the veggies to make Shirazi salad. Have these ingredients ready to make this fantastic salad:

  • 1 cup of chopped tomatoes
  • 1 cup of chopped cucumbers
  • 1 cup of sliced red onions
  • ½ cup of chopped parsley
  • 1 tablespoon of dried mint
  • 1 tablespoon of olive oil
  • 2 tablespoons of lemon juice
  • Salt and pepper to taste


You can pair this salad with Persian spaghetti or rice for a scrumptious lunch or dinner.  

  • Broccoli Tofu Salad

Broccoli tofu salad has everything you would want in a salad. From being a flavor bomb to giving you essential nutrients, this easy-to-make salad is here to transform your diet. It is rich in vitamins A, K, and E and folates. Additionally, tofu provides antioxidant and anti-inflammatory benefits to your body. Have these ingredients ready to prepare this delicious salad in 15 minutes:

  • 2 cups of broccoli florets
  • ½ cup of tofu cubes
  • 1 cup of sliced carrots
  • 3 tablespoons of balsamic vinegar
  • Black pepper to taste
  • Salt to taste


You can add some garlic-onion oil dressing to this salad to give it a kick of flavor.

  • Thai Salad

End your week with this South Asian salad. The Thai salad comprises chopped veggies and chicken mixed with a lime juice and fish sauce dressing. This simple salad packs a spicy punch while also being rich in essential minerals, vitamins, and fiber. Preparation time is just about 10 minutes with these healthy ingredients:

  • 1½ cups of chopped cucumber
  • 1½ cups of lettuce
  • 1 cup of sprouts
  • Pickled olives
  • Chopped jalapenos
  • 3 tablespoons of peanuts
  • 2 tablespoons of olive oil


You can pump up the spice in this salad by adding chili pepper, ground pork, and noodles. And don’t miss out on the peanut oil dressing for a crunchy, tasty, and healthy Thai-style salad!


Salads satiate your hunger while giving you ample nutrition to maintain a healthy body. They are also super easy to prepare at home. Hopefully, these 7 salad recommendations will make space in your diet plan and change your perspective on the boring ol’ salad!


Author Bio:

Nisha has a great passion towards writing and loves the idea of sharing. She has written many articles on yoga, fitness, wellness, remedies, and beauty. She keeps reading articles on different blogs that gives a kick to her passion and provides her with different ideas. She is growing day by day and mastering herself in writing appealing articles. She is a regular contributor to StyleCraze.com & Other few websites too.

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The New Jersey Digest is a new jersey magazine that has chronicled daily life in the Garden State for over 10 years.

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