Salad-a-Day Challenge

Need an easy way to boost your veggie intake? Add a salad! In this 30-day challenge, we will help you add a salad each day to meet your goals. Whether it's a simple side or a filling lunch, these recipes will help you boost the nutrition of your meals without sacrificing flavor.

• Day1: Make it ahead

  Enjoying a salad is easy when you make it ahead. Prep your salad ingredients in advance and store in the fridge, so you can easily make a salad on your lunch break or serve alongside dinner. You can also prepare salads in individual containers to take on the go. Pack wet ingredients (like tuna salad) and dressing separately to prevent your salad from getting soggy.

• Day 2: Add plant-based protein

  Give your salad a boost with plant-based proteins like tofu, beans, tempeh, seitan or edamame. They are packed with protein and fiber for a hunger-crushing combination.

• Day 3: Add crunch with nuts

  Not only do nuts add a nice texture to salads, but also they add a punch of healthy fat. Nuts also deliver protein and fiber to give your salad more staying power.

• Day 4: Utilize your leftovers

  No need to reinvent the wheel when making a salad. Leftover protein or cooked vegetables from the day before are quick and easy ways to add flavor and nutrients.

• Day 5: Skip the lettuce

  We love our lettuce, but there are other options to prevent you from feeling salad fatigue. Use another leafy base like cabbage or kale. Or skip the greens all together and make a chopped salad (we are partial to our Chopped Salad with Chickpeas, Olives and Feta). And don't forget, a fruit salad can count as a salad too!

• Day 6: Don't sleep on root vegetables

  However humble they may seem, root vegetables can add delicious flavor to any salad. Carrots, parsnips, sweet potatoes and squash are naturally sweet and a super nutritious compliment to your next bowl.

• Day 7: Make homemade vinaigrette

  One easy way to elevate your salad is by making your own homemade vinaigrette. We have several recipes we love, and even a formula to help you get it right every time. Plus, making a vinaigrette yourself can help you keep added sodium in check and limit unfamiliar ingredients.

• Day 8: Amp up the flavor with herbs

  Add freshness and flavor to your salad with fresh herbs. Whether it's parsley, cilantro, oregano, basil, dill or chives, picking your favorite herbs can help you customize your salad's flavor while getting a nutrition boost.

• Day 9: Top with seafood

  Seafood is super healthy, and the Mediterranean diet and FDA suggest eating at least two servings per week. But you don't have to save the fish for dinner time—add it to a salad for a protein boost! Using tinned fish or leftovers can make it more budget-friendly.

• Day 10: Fiber up with whole grains

  Whole grains are packed with nutrients and fiber, and they might even be the best food to eat for better heart health. Add whole grains like quinoa, rice, barley or pasta to your salad today to reap the benefits.

• Day 11: Top with avocado

  Avocados boast a variety of health benefits, from improving heart health and promoting weight loss to protecting your skin and eyes. Add more avocados to your day by using them to top a salad.

• Day 12: Clean out the fridge

  One of the best things about making your own salad is that you can get creative with your ingredients. Take stock of what's in your fridge and use whatever sounds good (or needs to be eaten soon) to make a big chopped salad. Leftover protein, vegetables, cheese, seeds and fruits are all fair game.

• Day 13: Add your favorite cheese

  Cheese can add protein, healthy fat and nutrients like calcium to your salad. And not to mention, it's delicious.

• Day 14: Sprinkle on seeds

  Seeds are another great ingredient to help add crunch to your salad while giving you a boost of fiber, protein and healthy fat. Choose whatever seeds you like: sunflower, pepitas, chia seeds or more.

• Day 15: Boost the protein with chicken

  Is there anything more classic than a Chicken Caesar Salad? Probably not. But there are numerous other flavor combinations with chicken that are just as delicious. Top your salad with the filling protein today.

• Day 16: Eat with the seasons

  A sure-fire way to get vegetables in their freshest and best tasting form is to focus on produce that is in season. Plus, it helps ensure that food doesn't have to travel far or ripen in transit while it gets to you. Check out this Seasonal Food Guide to help you figure out the best options near you.

• Day 17: Include a healthy fat

  Adding a healthy fat to your salad can make your salad extra satisfying and help give it serious staying power. Choose healthy sources of fat like avocados, nuts, seeds, plant oils, fatty fish or cheese to elevate your salad today.

• Day 18: Make it vegan

  There are several ways to make a salad entirely plant based while still being delicious and filling. Add a vegan protein like tofu, beans or seitan. Give it some crunch with nuts and seeds and top it all off with one of our delicious vegan salad dressings (we even have a mouthwatering Vegan Ranch Dressing).

• Day 19: Chop it up

  Switch up the texture by making a chopped salad. We have numerous chopped salad recipes to inspire you but you can basically use any foods in your fridge or pantry that need to be used up. Just make sure to cut things into similar bite-size pieces so they can be eaten easily.

• Day 20: Sweeten it with fruit

  One way to naturally sweeten a salad is by adding fruit. Fresh or dried are good options, as they won't make your greens or other ingredients too soggy. Plus, several fruits pair deliciously with cheese and protein for a restaurant-quality salad at home. We are partial to our Spinach-Strawberry Salad with Feta & Walnuts.

• Day 21: Make homemade croutons

  If you have a little extra time, try making your own homemade croutons. We have recipes that can be made in the oven or in a skillet, both of which are ready in less than 15 minutes. Add whichever herbs and spices sound good to you for even more flavor while keeping the added sodium in check.

• Day 22: Put an egg on it

  Eggs are a classic salad ingredient (looking at you, Cobb Salad) and can even be made into a salad of their own that is delicious over a bed of greens. You can even make a breakfast salad with a fried egg on top for your morning meal. One egg can add seven grams of protein to your next salad to make it extra filling and nutritious.

• Day 23: Mix textures

  Up the excitement of your salad by adding various textures as well as flavors. Top tender leafy greens with raw and cooked vegetables. Add crunch with nuts, seeds or croutons. Top it all off with a creamy dressing and maybe some avocado slices.

• Day 24: Just add greens

  If you have leftovers from a previous dinner or lunch, odds are they can be turned into a salad. Leftover rice dishes, tuna salad, legumes or proteins are perfect toppers for a bed of greens. Add vegetables that you roasted or cooked the night before. Not only will this help you cut down on food waste, but it can also save you time.

• Day 25: Spice it up

  Turn up the heat of your salad by adding red pepper flakes, pickled or fresh peppers or hot sauce to the dressing. Who said salads had to be bland, anyway?

• Day 26: Top with tortillas

  Another delicious way to add crunch and some saltiness to your salad is by topping it with crushed tortilla chips. For inspiration, try our Chicken & Kale Taco Salad with Jalapeno-Avocado Ranch.

• Day 27: Mix up your base

  Not all salads have to sit on a bed of romaine lettuce. Today, switch up the base you use when you make your bowl. Choose a different kind of green, like kale, red leaf lettuce or mustard greens. Swap our greens altogether and use a whole grain like quinoa, brown rice or barley instead. You can even make a veggie-packed pasta salad like our Pasta Salad with Black Bean & Avocado Dressing.

• Day 28: Add a spread

  While oil-based dressings and vinaigrettes are delicious, you can also add a heartier spread to add flavor to your salad. Try adding hummus, refried beans, tzatziki, labneh, leftover dip or tahini for creaminess and protein.

• Day 29: Shop locally

  Now more than ever, it's important to support local food purveyors in your community. Attend a farmer's market in your area, or shop at a your local food co-op to get the freshest ingredients, while supporting local businesses.

• Day 30: Warm it up

  Not all salads have to be cold, especially at this time of year. Just like how different textures can make a salad more exciting, so can different temperatures. Add a warm protein like salmon or a fried egg to your greens, or opt for a warm grain salad to stay cozy and nourished.

Salad Building Basics