Here’s a *7-Day Healthy Salad Plan* — different every day so you don’t get bored, and all air-fryer or no-cook friendly 👆
Day 1: Greek Chicken Salad
- What: Romaine, cucumber, tomato, red onion, olives, feta, grilled chicken
- Dressing: Olive oil + lemon + oregano
- Why: High protein, super refreshing
- Air fryer tip: 200°C / 400°F for 12 min for the chicken
Day 2: Avocado Chicken Power Salad
- What you need:
Spinach, avocado, grilled chicken, corn, black beans, cherry tomatoes
- Dressing: Greek yogurt + lime + cumin
- Why you need: Healthy fats + 30g protein
Day 3: Quinoa & Roasted Veggie Bowl
- What you need: Cooked quinoa, air fryer broccoli, bell pepper, zucchini, chickpeas, pumpkin seeds
- Dressing: Tahini + lemon + garlic
- Why you need: Fiber + plant protein. Roast veg at 200°C / 400°F for 10 min
Day 4: Salmon & Rainbow Salad
- What you need:
Mixed greens, air fryer salmon, shredded carrots, beetroot, orange slices
- *Dressing*: Honey mustard
- Why you need: Omega-3s. Salmon 200°C / 400°F for 9-10 min
Day 5: Taco Salad
- What you need: Lettuce, air fryer lean beef or turkey, corn, black beans, salsa, avocado
- Topping: Crushed baked tortilla chips, light cheese
- Why you need: Feels indulgent but clean. Beef 200°C / 400°F for 8 min
Day 6: Mediterranean Chickpea Salad
- What you need:
Chickpeas, cucumber, tomato, red onion, parsley, feta
- *Dressing*: Olive oil + red wine vinegar
- *Why*: No cooking needed. 15 min total
- *Air fryer tip*: Crisp chickpeas at 200°C / 400°F for 12 min for crunch
Day 7: Rainbow Veggie + Egg Salad
- What you need:
Kale, cabbage, carrots, bell pepper, soft-boiled eggs, almonds
- *Dressing: Sesame ginger
- *Why you need: Detox + crunch. Eggs 170°C / 340°F for 10 min in air fryer
Meal prep hack: Chop all veggies on Sunday and store in containers. Cook proteins in 2 batches. Dressings separate so nothing gets soggy.
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