We challenge you to serve up a delicious salad recipe every day for 30 days. Trust us, you'll find a new favorite meal.
28 Days of Salads for a Month of Fresh Eating
Updated on Aug. 22, 2024
Day 1: Grilled Peach, Rice & Arugula Salad
This hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate “tastes like summer” salad booster. —Lauren Wyler, Dripping Springs, Texas
1/28
2/28
Day 2: Mango & Grilled Chicken Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We live in the hot South, and this awesome fruity chicken salad is a weeknight standout. I buy salad greens and add veggies for color and crunch. —Sherry Little, Sherwood, Arkansas
Nutrition Facts:
1 serving: 210 calories, 2g fat (0 saturated fat), 56mg cholesterol, 447mg sodium, 22g carbohydrate (16g sugars, 4g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
3/28
Day 3: Fajita Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Pull out the skewers and take a stab at grilling peppers, onions and corn for an awesome steak salad that’s all summer and smoke. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 351 calories, 14g fat (5g saturated fat), 54mg cholesterol, 862mg sodium, 33g carbohydrate (16g sugars, 7g fiber), 28g protein.
4/28
Day 4: Classic Cobb Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Making this salad is a lot like putting in a garden. I plant everything in nice, neat sections, just as I do with seedlings. —Patricia Kile, Elizabethtown, Pennsylvania
Nutrition Facts:
1 serving: 260 calories, 15g fat (5g saturated fat), 148mg cholesterol, 586mg sodium, 10g carbohydrate (5g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
5/28
Day 5: Ground Beef Taco Salad
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
In spring we look for something light and refreshing on the menu after the heavier comfort food of winter; this salad is a great solution. —Muriel Bertrand, Shoreview, Minnesota
Nutrition Facts:
2 cups: 469 calories, 28g fat (12g saturated fat), 107mg cholesterol, 1007mg sodium, 25g carbohydrate (5g sugars, 4g fiber), 32g protein.
6/28
Day 6: Swiss Cobb Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Topped with ham, roast beef, bacon and other fixings, this hearty salad has an excellent blend of flavors. A from-scratch vinaigrette adds the refreshing final touch. —Taste of Home Test Kitchen
Nutrition Facts:
2 cups: 531 calories, 42g fat (9g saturated fat), 171mg cholesterol, 922mg sodium, 14g carbohydrate (8g sugars, 3g fiber), 28g protein.
7/28
Day 7: Grilled Jerk Shrimp Orzo Salad
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida
Nutrition Facts:
2 cups: 340 calories, 12g fat (2g saturated fat), 138mg cholesterol, 716mg sodium, 35g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
8/28
Day 9: Almond Chicken Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It’s my favorite of my mother’s chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Nutrition Facts:
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
9/28
Day 10: BLT Chicken Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Featuring all the fun fixings for a BLT chicken sandwich, this salad is so lovable. I can prep the ingredients ahead of time and just throw it together at the last minute. Barbecue sauce in the dressing gives it unexpected flavor. Even picky eaters love my chicken salads. —Cindy Moore, Mooresville, North Carolina
Nutrition Facts:
1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein.
10/28
Day 11: Shrimp & Nectarine Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away, too. —Mary Ann Lee, Clifton Park, New York
Nutrition Facts:
1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch, 1/2 fruit.
11/28
Day 12: Curried Chicken & Peach Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We’ve served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida
Nutrition Facts:
1 serving: 286 calories, 12g fat (2g saturated fat), 54mg cholesterol, 315mg sodium, 23g carbohydrate (14g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1 fruit.
12/28
Day 13: Deluxe Cheeseburger Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I was planning to grill burgers, and then it dawned on me: How about a cheeseburger salad? The original recipe doesn't call for a tomato, but it's awesome here. —Pam Jefferies, Cantrall, Illinois
Nutrition Facts:
1 serving: 511 calories, 34g fat (17g saturated fat), 128mg cholesterol, 1033mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 36g protein.
13/28
Day 14: Ginger-Cashew Chicken Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I revamped an Asian-style chicken salad recipe to create this gingery, crunchy salad. Now it’s a huge success when I serve it at ladies luncheons. —Shelly Gramer, Long Beach, California
Nutrition Facts:
1-1/2 cups: 379 calories, 18g fat (3g saturated fat), 47mg cholesterol, 533mg sodium, 33g carbohydrate (16g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 2-1/2 fat, 2 lean meat, 1-1/2 starch, 1 vegetable.
14/28
Day 15: Veggie Nicoise Salad
Total Time
1 hour 5 min
Servings
8 servings
From the Recipe Creator:
More and more people in my workplace are becoming vegetarians. When we cook or eat together, the focus is on fresh produce. This salad combines some of our favorite ingredients in one dish—and with the hard-boiled eggs and kidney beans, it also delivers enough protein to satisfy those who are skeptical of vegetarian fare. —Elizabeth Kelley, Chicago, Illinois
Nutrition Facts:
1 serving: 329 calories, 19g fat (4g saturated fat), 140mg cholesterol, 422mg sodium, 28g carbohydrate (6g sugars, 7g fiber), 12g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 2 medium-fat meat, 11/2 starch.
15/28
Day 16: Salmon and Spud Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I headed straight for the kitchen when I decided to pick up a healthier lifestyle. This salmon with veggies proves that smart choices can be simple and satisfying. —Matthew Teixeira, Milton, Ontario
Nutrition Facts:
1 salmon fillet with 2 cups salad: 480 calories, 23g fat (4g saturated fat), 85mg cholesterol, 642mg sodium, 33g carbohydrate (8g sugars, 6g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1-1/2 starch, 1-1/2 fat.
16/28
Slow-Cooker Buffalo Chicken Salad
Total Time
2 hours 50 min
Servings
6 servings
From the Recipe Creator:
My husband and sons love chicken with blue cheese, so I created this salad. You can even make the chicken the day before and reheat when ready to serve. —Shauna Havey, Roy, Utah
Nutrition Facts:
1 serving: 385 calories, 26g fat (9g saturated fat), 93mg cholesterol, 1693mg sodium, 12g carbohydrate (2g sugars, 4g fiber), 28g protein.
17/28
Day 18: Lemony Garbanzo Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Nutrition Facts:
1 serving: 363 calories, 19g fat (3g saturated fat), 4mg cholesterol, 478mg sodium, 41g carbohydrate (10g sugars, 10g fiber), 11g protein.
18/28
Day 19: Strawberry-Chicken Salad with Buttered Pecans
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
Having lived in several states in the South, I love tossing pecans into recipes for a little added flavor and crunch. Fresh berries and other nuts round out this hearty salad. —Lisa Varner, El Paso, Texas
Nutrition Facts:
1 serving (calculated without croutons): 392 calories, 30g fat (8g saturated fat), 77mg cholesterol, 210mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 24g protein.
19/28
Day 20: Raspberry-Walnut Pork Salad
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
Raspberry, rosemary, Gorgonzola and walnuts combine to make a pork dish that's bursting with flavor. —Virginia Anthony, Jacksonville, Florida
Nutrition Facts:
1 serving: 398 calories, 17g fat (4g saturated fat), 71mg cholesterol, 415mg sodium, 34g carbohydrate (25g sugars, 2g fiber), 30g protein.
20/28
Day 21: Crunchy Asian Chicken Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I love their crunchy, citrusy salad so much that once I made my husband drive an hour to the nearest Applebee's restaurant just so I could eat it! It was time to come up with my own version. I'm completely happy with the results—and my husband is, too! Find more of my recipes at my blog, mandysrecipeboxblog.com. —Mandy Bird, Holbrook, Idaho
Nutrition Facts:
1 serving: 419 calories, 25g fat (3g saturated fat), 11mg cholesterol, 602mg sodium, 42g carbohydrate (20g sugars, 7g fiber), 12g protein.
21/28
Day 22: Grilled Southwestern Steak Salad
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it’s versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee
Nutrition Facts:
2 cups pasta mixture with 2 ounces cooked beef: 456 calories, 13g fat (3g saturated fat), 34mg cholesterol, 378mg sodium, 58g carbohydrate (15g sugars, 8g fiber), 30g protein.
22/28
Day 23: Blackened Pork Caesar Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
When I cook, the goal is to have enough leftovers for lunch the next day. This Caesar with pork has fantastic flavor even when the meat is chilled. —Penny Hedges, Dewdney, British Columbia
Nutrition Facts:
2-1/2 cups: 458 calories, 31g fat (5g saturated fat), 100mg cholesterol, 464mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 36g protein.
23/28
Day 24: Sesame Chicken Slaw Salad
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
I tasted many types of Asian chicken salad in California. When I moved back to Georgia, I wanted more. Here’s a gingery-sweet recipe using wonton strips. —Michelle Mulrain, Evans, Georgia
Nutrition Facts:
2 cups: 309 calories, 13g fat (2g saturated fat), 62mg cholesterol, 414mg sodium, 26g carbohydrate (15g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat, 1 starch.
24/28
Day 25: Slow-Cooker Chicken Salad
Total Time
3 hours 10 min
Servings
6 servings
From the Recipe Creator:
We use this super-duper chicken across several meals, including it in tacos, sandwiches, omelets and enchiladas. My little guys love to help measure the seasonings. —Karie Houghton, Lynnwood, Washington
Nutrition Facts:
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
25/28
Day 27: Shrimp Scampi Spinach Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
Nutrition Facts:
1 serving: 201 calories, 10g fat (4g saturated fat), 153mg cholesterol, 291mg sodium, 6g carbohydrate (1g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
26/28
Day 28: Spicy Mongolian Beef Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This light and loaded beef salad even satisfies my meat-loving husband. —Marla Clark, Albuquerque, New Mexico
Nutrition Facts:
1 serving: 396 calories, 26g fat (5g saturated fat), 46mg cholesterol, 550mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 27g protein.
27/28
Day 29: Asparagus Spinach Salad with Chicken
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We love all the fresh fruits and vegetables that are available in the summer. This salad is one of our favorite because it packs in so much great produce, plus it's quick and easy on a warm summer day. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
2 cups: 267 calories, 13g fat (3g saturated fat), 66mg cholesterol, 151mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
28/28
