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My Salad Diet




Before we get into my salad diet recommendations, be aware that most people, who eat a salad meal tend to maintain a healthy, nutritious lifestyle and “Diet” is not the goal.  Having whole foods, live foods, raw foods, superfoods, and legumes and/or meat proteins is not only a delicious mix of colors, it is a practiced, enjoyable, lifestyle.  Preferably locally grown and fresh.  It is plain good common sense of eating a healthy, nutritious meal that helps the body stay lean, fit and healthy!  It is fun to seek out new alternatives that can add to the salad and increase the chances of having a long happy life.

With that said, my salad diet recommendations is primarily aimed at people that are overweight and those wishing to get into the best shape of their lives.  So, those of you who are “into” what I am writing today, please  write a comment to add to this posting and share your experience.  I will adjust my content as I continue to learn better practices!  Fair!

Just to be clear, I am not a nutritionist, or a doctor.  My recommendations are acquired from research, personal experience, trial and error, and a desire to share.  Be sure to do you own research and if it is necessary, to seek out a nutritionist to verify what is best for you and your needs!

Base Ingredients

The base ingredients to my salad Diet is based on a little phrase I use when I am shopping, “The darker the leaf – more vitamins for me!”  Here is a list of the items I get and why as well as my personal notes:

  • Spinach – A rich source of vitamins, minerals and antioxidants.  
  • Kale – Very high in beta-carotene, vitamins K and C, and calcium, and primarily for it’s anti-cancer properties from a chemical called Sulforaphane(got that from wikipedia).  As a personal preference I avoid eating the thick parts of the stem.
  • Romaine – anti-oxidants.
  • Tomatoes – Great source of lycopene and helps the heart and the skin.  Lots of information for tomatoes.  Tomatoes is a delicious add to any salad if you like tomatoes!
  • Red Swiss Chard – Rich in minerals, protein and dietary fiber.  It is extremely high on the scale of vitamins A, K, and C with each 180g portion.  I tear the leaf off the stem as well.
  • Red Bell Peppers – Best source of Vitamin C and a rich source of the antioxidant lycopene.

I add a small amount of each to a large bowl after it is thoroughly soaked in warm water and vinegar.  This is to ensure it is clean.  I remove any rotten leaves.


There are a lot of protein choices you can make to add.  Regardless of whether you are a vegan or a meat eater.  Chose ONE of these for you salad meal to include protein in your diet.  These are my salad diet recommendations for protein:

  • Boneless Chicken Breast – Size is equal in length to your longest finger and only 1/2 inch thick.  Roughly 3 to 5 ounces.  Best grilled.
  • Turkey Breast – Same size as the chicken and Best Oven Baked to perfection.  This is a nice change from chicken.
  • Tuna – Best to get fresh caught tuna, or canned tuna that comes from suppliers that practice wild caught tuna and do not endanger other fish or the health of our oceans.
  • Salmon – Fresh caught and buy it unfrozen.  Ask how long it has been in room temperature. Most fresh salmon is packed in ice for storage and insist on having the skin removed.

If you are not into meats or are a vegan or heck…you just want to add a small portion with the meats:

  • Bean Medley – about 3 ouches.  Be sure to rinse off the beans out of the can.  Unless you get adventurous and cook the beans from scratch!  
  • Long grained rice or wild rice – slow cook the rice with no added flavor.  consume as a side or let it cool and add to salad.  3 to 5 ounces.  Store the rest for later.
  • Almonds – 12 almonds is plenty for a meal.  Grind up to a light powder.  90 calories and 5 grams of protein.

Make it Crunchy!

The following list may increase in size as I learn more great foods to add, but for now these are the ingredients that I add to increase the fiber content and the crunchiness!

  • Celery – This is high in fiber and low in calories.  It is a fabulous snack too!  Cut off the part that was attached to the root base.  Clean it and chop into small bite size pieces.  Include the leaves!
  • Red Onions – (optional)  Amazingly, Onions are high in vitamin C, B6, and folic acid.  Use sparingly and chop into small bite size pieces
  • Radishes – (optional) Rich in ascorbic acid, folic acid, and potassium.  Use only 1 or 2 in any salad.  Use Sparingly and make sure each of them are well diced into small pieces.
  • Red Cabbage – Rich in beta carotene, Vitamin C, and of course…lots of fiber.   Grate and chop into small pieces.
  • Carrots – (optional) best to remove the outer skin and shred in a small amount.  This for taste and fiber.

My Favorite Twists

This is my favorite part of the salad. The best salad diets are the ones that require a fork and a spoon.  I use a fork in the beginning and once all the leaves are gone, I switch to a spoon and proceed to eat all the chopped up crunchy pieces.  Often these items are great ways to capture the salad on the fork.

  • Half a Red Apple – I always add this to my salad.  It is the “sweet” part of my meal.
  • Stuffed Green Olives – A must for every salad for me.  I love them.  This replaces the salt normally dumped into a salad.  I dice 5 to 10 as fine as I can so it spreads around.  I will even add in a bit of solution from the bottle.  Yum!!
  • Pumpkin Seed Oil – I add in 2 ounces of this dark, rich, thick, nutty tasting oil that sings in my taste buds.  I have a Slovenian supplier that makes it pure, and uncut.
  • Apple Cider Vinegar – I add in 4 ounces of locally acquired vintage if I can find it and when it is not in season, I will use…white vinegar or Balsamic Vinegar.  There are so many great things about vinegar.
  • Lemon Juice –  I squeeze a little bit of fresh lemon over the whole salad.  It adds to the taste but more so, lemon juice in small quantities is great for you!
  • Orange Slices – (optional) Great source of Vitamin C and a delicious taste.  Naval Oranges are the best!  Add in a half orange if you like.
  • BlueBerry – (optional)  Great source of anti-oxidants.  Delicious and only to be added when they are in season from Local growers.
  • Hard boiled eggs –  I grind up the egg and dump in one or two when I am interested in adding a different protein then the above choices


To really put a lot of taste and sing in your salad diet without any calories are the following, but I would be careful with the quantity because they can affect your body odor.

  • Garlic – This is a wonder herb, but unfortunately it can lead to bad breath and toxic gas or odor.  So use with care. ONLY BUY LOCAL garlic!!!
  • Parsley – This is a great delicate spice to add to any salad.  Best fresh.
  • Mint leaves – Great to detox and acts as breath freshener.  Best fresh.
  • Pepper – This is a nice spice but add sparingly and do not add if you are trying to lose weight or detoxing.

Important Facts

A big key in losing weight is to consume a lot of water.  The rule is 1/2 your weight in ounces of water must be consumed every day.  Drink 2 cups of water as soon as you get up and thirty minutes before you go to sleep.  The water in the morning gets your organs ready.  The water at night helps flush out your system.

Another tip I learned is to sleep with you legs slightly raised to help the blood flow.


 Must NOT items to ensure you lose weight

I am sure you know what I am going to put on this list and the reason’s why.

  • Salt – There is no good reason to be adding salt to your Salad.  There is salt in many other foods already.  
  • Sugar – Believe it or not I know people who add sugar to their salad…hint…salad dressings.
  • Potatoes – Very High in starch.  This is not for those people wanting to lose weight.
  • Pasta – Very High in starch and carbohydrates.  Most pasta, the body does not recognize as a “food” as being healthy for you!
  • Bread – This is not the best choice with any salad.  Especially if you are detoxing and/or on a weight removal challenge.

An Alternative Choice

A big argument about the Salad Diet is the inconsistency of nutrients being supplied to the body every day.   It is true.  We cannot be certain that the right nutrients are being supplied without having to eat a lot of food to accomplish this requirement each and every day.  The challenge in the first place is to lose weight and keep it off in some form of day to day routine.  A lifestyle of chopping, ripping, peeling and cooking for each meal can take time many people not use to this kind of lifestyle may not desire.  Salad’s are a labor intense meal of love.  The average weight loss is 1 ~ 4 pounds a week which means it will take a person who is 100 pounds overweight 25 to 100 weeks to lose the weight.  Get the picture?  To lose weight in this manner takes a lot of time, effort, and loads of patience!!

I could reduce many of the ingredients to a liquid by juicing and I do juice every day.  However, again, the nutrient deficiencies is a compelling argument that must be addressed, “Are we getting the right balance of all the nutrients our body needs from what I am juicing.”  I am force to say, “NO!”  I can get close and that is why it will take a very long time.   Those people who rather lose the weight fast, need to add an exercise routine that is fun into their lifestyle.

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