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Are Salad Diet Plans Worth It?

We all know that including lots of fruits and vegetables from a variety of sources is a great way to stick to a healthy diet. When we’re trying to lose weight, these foods should be your go-to items, as they not only provide you with all kinds of nourishing vitamins and minerals, but they also are lower in calories and great for people looking to drop some pounds. One of the easiest ways to get your fill of veggies (and fruit) is to include salads in your daily meals.

You may have enjoyed a lot of salads on your weight loss journey, but did you know there are salad diet plans you can try out as well? That’s right, including more salads into your routine could be just what you need to kick start your weight loss. But is this plan all it’s cracked up to be, and how does it stack up against other diet plans?

In this article, we’re going to delve a little more into the salad diet plan, including:

  • What this diet plan entails
  • The pros and cons of the salad diet plan
  • Alternatives to the salad diet you may want to try out

What is the salad diet plan?

Get to know a little more about this popular way to increase veggies and lose weight

salad in a bowl
Trying out the salad diet plan may be just what your body needs to lose some weight.

When you’re trying to start or maintain a healthy lifestyle, it’s important that your diet and exercise levels are where they should be. These two factors will impact how your body feels, as well as how much weight you’ll lose. You know you need to stay active in order to burn calories, but what you consume throughout your day is just as important. A popular way for folks to lose weight is with the salad diet plan.

This is a weight loss plan that’s designed to increase your salad intake by focusing on including all kinds of different salads for your meals. You can choose to follow this plan for 7, 10, 21, or even 30 days, depending on what your goals are. The great part about this practice is there are no specific guidelines you need to follow to see results. If you only want to do this for a week, you can, or you can try it out for longer periods of time. This plan is an extension of embracing a more plant-based diet over all, and reaping the benefits that more fruits, vegetables, whole wheat, and legumes can bring to your lifestyle.

You also get to pick what types of salads you eat and for what meals. This program is very flexible, and due to the nature of what a salad typically consists of, lots of people have found success losing weight.

That being said, not all salad ingredients are created equal. While breaded chicken and lots of cheese may sound good as a topping on your salad, you know that these ingredients just contribute to additional calories, fat, and sodium content. If you’re interested in trying out the salad diet plan, you need to ensure you’re picking up the right ingredients! These are some of our favorite ingredients to include:


  • Spinach
  • Romaine lettuce
  • Arugula
  • Kale
  • Boston lettuce


  • Tomatoes
  • Peppers
  • Mushrooms
  • Radishes
  • Artichokes
  • Carrots
  • Cucumber
  • Beets
  • Avocadoes
  • Berries
  • Grapes
  • Peaches
  • Oranges


  • Chicken
  • Turkey
  • Eggs
  • Tofu
  • Seitan
  • Salmon
  • Shrimp


  • Lentils
  • Beans
  • Chickpeas

Whole grains:

  • Bulgar
  • Quinoa
  • Brown rice
  • Orzo

These are just some examples of the variety of ingredients you can include in your salads. You can switch up your salads daily, and choose to include more protein or legumes one day, and focus on whole grains the next. You want to make sure your salads are filling and full of good sources of fiber, since this is what is going to keep you full.

Mix and match your ingredients and make sure to use dressings that are lower in fat, or oil/vinegar based. Try to avoid using bacon bits, lots of cheese, and croutons, as these only increase the amount of calories and will not help you reach your weight loss goal. Salad dressings flavored with herbs and spices will ensure you’re not overloading your healthy salads with unhealthy dressings!

The benefits (and drawbacks) to the salad diet plan

What are some of the pros and cons of the salad diet plan?

person eating salad
Salads can be full of healthy vegetables, fruits, protein, and legumes.

Salads have always been popular, whether you have one as an appetizer or you want to make one into a meal. They’re a great way to consume lots of healthy foods at one time, as long as you’re conscious of what your salad is made out of. If you think starting a salad diet plan is the right choice for you, let’s review some of the benefits and potential drawbacks.

Pros of the salad diet plan

  • Lower calories. Salads are a great way to get a healthy meal without a calorie overload. The typical ingredients are usually lower in calories (such as fibrous vegetables) so you won’t have to worry about overconsumption. Vegetables and lean proteins are also a good way to fill up by eating less, but will keep you full throughout the day. You want to make sure you have a calorie deficit at the end of the day if you want to lose weight, and salads are a great way to do that.
  • Good sources of fiber. Salads can also be a great source of fiber, which is how you stay full after eating them. Including good sources of protein such as eggs, chicken, or tuna ensures that your body is getting the fiber it needs to prevent snacking or eating too much throughout the day. Fiber is also crucial to your gut, and it can improve digestion, avoid constipation, and increase nutrient absorption.
  • Protein will help you feel full. Including proteins (either meat or plant based) is essential to the salad diet, as this is what will ensure you’re not hungry an hour after you eat. Protein takes longer to digest, which is why you’ll want to include a variety of protein such as lentils, tofu, or turkey on your salads. Additionally, protein will help your muscles recover quickly after strength training sessions, and will increase your muscle mass over time.
  • Includes healthy fats. Including healthy fats such as monounsaturated or polyunsaturated fats is a great way to help your body absorb fat-soluble vitamins such as vitamins A, D, E, and K. Healthy fats from salmon, avocados, and olive oil based salad dressings are good for your heart, and may help you reduce your chances of chronic diseases like diabetes and heart disease.
  • Lots of variety. There are so many salad combinations out there to try! You can choose to include fruits and vegetables in your salad, or focus instead on just vegetables and protein. Adding whole grains is another way to ensure you’ll feel fuller longer, and get the benefits of consuming these important foods.

Cons of the salad diet plan

There are a few drawbacks you should be aware of if you want to start this program.

  • Eating a salad everyday can get redundant if you don’t mix up the ingredients.
  • The ingredients that go into a healthy salad can get expensive quickly.
  • If you’re not paying attention to what you’re putting in (and on top of) your salad, it can become unhealthy.

Additional ways to meet your weight loss goals

What other ways are there to stay full and lose weight?

wonderslim meal shake box
Meal replacement shakes are a great compliment to the salad diet plan. Image courtesy of Diet Direct.

The salad diet is a great way to broaden what you’re eating on a daily basis, as well as increase the amount of fruits and vegetables you’re consuming. Including protein and good fats with your salad ensures your body can easily absorb the vitamins and minerals you’re eating. However, there are other ways to get what your body needs! Consider including protein meal replacement shakes to your routine, along with your daily salads. This is a great way to avoid salad burn out, and still get what your body craves.

The WonderSlim Meal Replacement Shake is a great place to start. This easy to mix shake comes in 8 amazing flavors, plus a variety pack—and ensures you’ll always have a tasty way to fill up, either at home or on the go. These shakes are made from calcium caseinate protein, which is a slow digesting dairy protein that will keep you feeling satisfied and full. This particular protein releases amino acids slowly to help with muscle recovery and boost muscle growth.

Made with 15 grams of protein and 24 vitamins and minerals, you won’t believe that these shakes have just 100 calories. Use this as a meal replacement, or as a snack in the afternoon after you have your salad.

Include both the salad diet plan and healthy protein meal replacement shakes to help you lose weight!

There isn’t just one way to lose weight, and you have a lot of tools at your disposal. Consider increasing your salad intake as well as enjoying a protein shake to help you feel full and reach your health goals.