Healthy Eating 101 30-Day Challenges Salad-a-Day Challenge Learn to love salad again by joining us in a challenge to eat a salad every day for one month. By Jessica Ball, M.S., RD Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Updated on February 10, 2022 Share Tweet Pin Email 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. 31 Healthy Salad Recipes to Eat This Month Day1: Make it aheadEnjoying 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 proteinGive 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 nutsNot 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 leftoversNo 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 lettuceWe 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 vegetablesHowever 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 vinaigretteOne 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 herbsAdd 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 seafoodSeafood 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 grainsWhole 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 avocadoAvocados 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 fridgeOne 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 cheeseCheese can add protein, healthy fat and nutrients like calcium to your salad. And not to mention, it's delicious. Day 14: Sprinkle on seedsSeeds 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 chickenIs 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 seasonsA 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 fatAdding 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 veganThere 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 upSwitch 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 fruitOne 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 croutonsIf 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 itEggs 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 texturesUp 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 greensIf 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 upTurn 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 tortillasAnother 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 baseNot 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 spreadWhile 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 locallyNow 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 upNot 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 01 of 11 The One Formula You Need to Make a Healthy Salad Jacob Fox Read More Up your salad game with this step-by-step formula. 02 of 11 How to Make Perfect Homemade Vinaigrette Every Time Read More This basic vinaigrette recipe is the only thing you need to love salad—and can be customized using your favorite vinegar, oil and herbs. Salad Topping Inspiration 03 of 11 8 Ways to Spice Up Your Boring Salad Read More Try these simple steps for taking your salad bowl to the next level. 04 of 11 Healthy Proteins to Add Some Power to Your Salad Read More Make you salad more filling and flavorful with these healthy protein options. 05 of 11 8 Salad Toppers to Help You Fall in Love with Salad Again Read More Say goodbye to mediocre salads once and for all with these creative topping ideas that'll make your next salad better, healthier and more satisfying. 06 of 11 Our Top 10 Vinaigrettes That Will Make You Love Salad Again Eva Kolenko Read More No more boring salads. Making a homemade vinaigrette can help you customize the flavors and add fresh, nutritious ingredients like lemon, herbs and spices. Once you start making your own dressing, there's no going back. Salad Storage Tips 07 of 11 How to Store Lettuce So It Stays Crisp and Fresh Helen Norman Read More From romaine to iceberg, learn how to store lettuce properly. 08 of 11 The #1 Reason Why You Shouldn't Wash Pre-Washed Lettuce, According to an Expert Getty Images / Roberto Bucci / EyeEm / Yamada Taro Read More Unless you have a health inspector coming to your kitchen regularly, it's probably not as sanitary as you think. 09 of 11 How to Grow Lettuce & Salad Greens in a Container Garden Photo: AJ Rasa (Glasswing). Read More An easy step-by-step guide to growing a salad container garden in a pot. Plus get tips on where to buy seeds, what salad green varieties to plant, how to harvest your greens and more. 10 of 11 How to Grow Fruits & Vegetables from Food Scraps Read More Instead of tossing those veggie stems, butts and seeds, give them new life by regrowing them into plants. These gardening tips will help you get started. 11 of 11 4 Tips for Building the Perfect Mason Jar Salad Read More Have a filling lunch that's perfect for on-the-go with these simple tips. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit