Salad Challenge


Challenge: Eat a salad every day for 30 days

Start Date: July 1, 2018

Why eat salads?

Did you know that only 1 in 10 Americans eat enough vegetables and fruits? Indeed, according to the U.S. Centers for Disease Control and Prevention, just 9 percent of Americans eat 2 to 3 cups of vegetables every day as recommended. It’s no coincidence that our obesity rate in the United States is staggering – nearly 40% of adults and 19% of youth are obese. The lack of vegetable consumption and the rise of obesity contribute to serious medical conditions, including heart disease, stroke, type 2 diabetes, and certain types of cancer. By changing our food choices, we can PREVENT a number of diseases and live healthier and longer lives. So why not improve your health through one simple act – eating healthy salads! You can do this!

What’s included in the Challenge?

The Salad Challenge includes 30 days of salad recipes. You’ll receive an ingredient list  every 5 days. Plus, I’ll give you a little motivational boost every day. The Challenge incorporates the philosophy of mindful eating:

  • Select foods that are nutritionally healthy.
  • Listen to your body. Eat when you are hungry and stop before you are full.
  • Take your time when eating and focus only on eating.
  • Create a pleasant and distraction-free environment when eating.
  • Engage your senses – notice colors, sounds, textures, tastes.
  • Appreciate your food.

One of my personal hang-ups about salads is that all too often, my fruits and vegetables “go bad” before I can make the next salad. I hate throwing away food! So for this Challenge, I’ve limited the number of ingredients and use six or fewer items to make each salad. See the Salad Prep Guide for hints on how to make this Challenge your own and to see a day-by-day list of ingredients.

But I don’t have time to prepare salads!

Yes, you do! If you work full-time, prepare your salad the night before work. Then just “grab and go” in the morning. Get some mason jars or salad containers and make your salad – here are some tips on mason jar salads.

Now some days may be way too hectic to be bothered with salad preparation. Well, that’s okay. You can find a fresh salad at almost any grocery store or restaurant. The key is to keep the salad fresh and healthy – some salads at chain restaurants have more calories than cheeseburgers! Watch out for things like croutons, fried chicken, and sugary salad dressings.

Do I have to prepare my own salad dressings?

Only if you like! If you’d like to make your own salad dressings, check out the Food Network’s 50 Salad Dressing Recipes. But you can buy your own salad dressing from the store – avoid sugar, artificial sweeteners, and additives. If you can’t pronounce the ingredients, don’t buy it! Here are some brands that tend to offer healthy salad dressing options:

And if you don’t have a lot of fresh ingredients in your vicinity, or prefer the convenience of groceries delivered to your door, you might give AmazonFresh a try. Follow the link to see if it’s available in your market.

Do I have to buy any special equipment or items?

That depends on your kitchen! There are several items that will make salad preparation easier … and healthier. For instance, you should wash your vegetables to remove bacteria, pesticides, and even insects. You can make your own homemade vegetable wash or you can purchase one from the store. And you might want to invest in a salad spinner, mandolin/spiralizer, and containers that will keep your veggies fresh longer.

Will I lose weight on the Salad Challenge?

Possibly! While the Challenge isn’t intended for weight loss, if you are used to the typical American food plan – processed food, fast food, “junk” food – the Salad Challenge is going to shock your body. If that sounds like you, odds are high  this Challenge will slim you down. I hope you don’t mind!

 How do I sign up?

You can sign up for the 30-Day Salad Challenge today! The Challenge begins on July 1. I’ll send the next day’s recipe and tips to your inbox each morning. And look for a shopping list every five days. You can sign up for the Salad Challenge as late as July 15. And if  you prefer to do this Challenge on your own time, I’ve released the Kindle version early! Just pop on over to Amazon where you can purchase it RIGHT NOW for $2.99. Please join us!

See our Kindle Guides page.

Join the Salad Challenge!


Sign up to join the 30-Day Salad Challenge. Emails with recipes and tips will be delivered to your inbox each morning, starting July 1.

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