7 Days Salad Challenge To Help You Stay On Track With Healthy Eating
I’ve been on a mission to get back into the gym and take better care of my body. But let’s be real — when it comes to eating healthy, it’s not always easy. I’ve been thinking a lot about how I can eat well without restricting myself or getting bored of the same meals over and over again.
A friend of mine recently invited me to join a 7-day salad challenge, and honestly, it felt like the perfect way to kick-start my fitness journey with meals that are fresh, fun, and full of flavor.
The best part? No boring salads. I’m all about meals that taste good and fuel my body, so I decided to share my salad challenge with you. Ready to make healthy eating a breeze?
Day 1: Chickpea & Avocado Power Salad
This is my go-to salad when I want something filling yet refreshing. The combination of chickpeas, creamy avocado, and crispy bacon bits creates the perfect balance of flavors.
Ingredients:
1 can chickpeas (drained and rinsed)
1 ripe avocado, diced
2 boiled eggs, sliced
2-3 strips of crispy bacon, crumbled
Mixed greens (spinach, arugula, or lettuce)
Olive oil, lemon juice, salt & pepper for dressing
Instructions:
Toss together the greens, chickpeas, and avocado.
Add the boiled eggs and bacon on top.
Drizzle with olive oil and lemon juice, season with salt & pepper, and enjoy!
Day 2: Mediterranean Couscous Salad
I’ve been loving couscous lately. It’s quick to make, light yet filling, and works perfectly in a salad. This Mediterranean-style couscous salad is fresh, tangy, and satisfying.
Ingredients:
1 cup couscous
1 cucumber, diced
1 tomato, diced
1/4 red onion, finely chopped
A handful of Kalamata olives
Feta cheese (optional)
Fresh parsley
Lemon juice & olive oil dressing
Instructions:
Cook couscous according to the package instructions. Let it cool.
Combine the couscous with cucumber, tomato, red onion, olives, and feta.
Drizzle with olive oil and lemon juice, and top with fresh parsley.
Day 3: Sweet Potato & Kale Salad
Sweet potatoes are rich in vitamins and make the perfect hearty salad base. This combo with kale, goat cheese, and nuts is a match made in heaven.
Ingredients:
1 large sweet potato, roasted
2 cups kale, chopped
1/4 cup goat cheese, crumbled
2 tbsp pumpkin seeds
Olive oil, balsamic vinegar for dressing
Instructions:
Roast the sweet potato until tender.
Toss kale with olive oil and massage it lightly.
Top with roasted sweet potatoes, goat cheese, and pumpkin seeds. Drizzle with balsamic vinegar.
Day 4: Grilled Chicken & Mango Salad
A little sweet, a little savory. This grilled chicken and mango salad is perfect when you’re craving something refreshing with a tropical twist.
Ingredients:
1 chicken breast, grilled and sliced
1 ripe mango, diced
Mixed greens (lettuce, spinach)
1/2 red bell pepper, thinly sliced
Lime dressing (lime juice, honey, olive oil)
Instructions:
Grill and slice the chicken breast.
Combine the greens, mango, and red pepper.
Add the chicken, drizzle with lime dressing, and enjoy!
Day 5: Spicy Tuna Salad
For a quick protein-packed salad, this spicy tuna one is a winner. Perfect when you need something light but satisfying.
Ingredients:
1 can tuna in olive oil
1/2 avocado, diced
1 jalapeño, chopped (optional)
Mixed greens (lettuce, spinach)
Sriracha mayo (or regular mayo with sriracha)
Instructions:
Mix the tuna with avocado and jalapeño.
Toss with greens and drizzle with sriracha mayo for a spicy kick.
Day 6: Roasted Beet & Goat Cheese Salad
Beets are one of those foods that are so good for you but can be overlooked. This salad is vibrant, earthy, and a true delight.
Ingredients:
2-3 roasted beets, peeled and sliced
2 cups arugula
1/4 cup goat cheese
Walnuts or pecans (optional)
Olive oil & balsamic glaze dressing
Instructions:
Roast the beets and slice them thin.
Toss with arugula, goat cheese, and nuts.
Drizzle with olive oil and balsamic glaze.
Day 7: Avocado & Shrimp Salad
If you’re in the mood for something fresh and light, this shrimp and avocado salad will hit the spot. It’s protein-packed and full of healthy fats.
Ingredients:
10-12 shrimp, cooked and peeled
1 ripe avocado, sliced
Mixed greens (lettuce, spinach)
Cucumber slices
Lemon & olive oil dressing
Instructions:
Toss the shrimp, avocado, and cucumber with greens.
Drizzle with olive oil and fresh lemon juice for a light and refreshing finish.
If I’m being honest, getting back into a healthy routine after weeks (or months) of takeout and quick fixes isn’t easy. But I’m reminding myself that it’s not about perfection—it’s about small, sustainable changes. This 7-day salad challenge is my way of easing back in, making healthy eating feel good instead of restrictive. So, if you’re in the same boat, let’s start fresh together—one colorful, nourishing meal at a time.