Salad diet plan

December 29, 2017
Does Eating Salad Help You
Pantry staples (double check to make sure you have these on hand):

  • Olive oil
  • Butter
  • Maple syrup
  • Vinegar (balsamic, red wine, or sherry)
  • Dijon mustard
  • Canned tomatoes (1 28-ounce can)
  • Chicken or vegetable broth (1 quart)
  • Dried or canned chickpeas
  • Garlic
  • Yellow onions (2)
  • Red onion (1)
  • Cinnamon
  • Garam masala
  • Bay leaves
  • Smoked or sweet paprika
  • Salt and pepper

Your Cooking Plan

Here's what you can do ahead on Sunday and what's left to do each night before dinner.

What To Prep Ahead

You can prep all of these things on Sunday, or prep them the night before you need them. All items will keep refrigerated in airtight containers for 5 days.

  • Cook chickpeas (if using dried beans).
  • Make chickpea tomato sauce.
  • Roast all sweet potatoes and leave them whole, in their jackets.
  • Chop and wash the lettuce.
  • Chop and wash the kale (if making the kale chips).
  • Chop and steam the broccoli. After steaming, cool the broccoli in an ice water bath to stop cooking and keep the color bright green. Drain the cooled broccoli before refrigerating.

Cook-Ahead Tip: Do your prep early enough in the day that the food has time to cool before moving to the refrigerator.

Weeknight Task List

Here's what you'll need to do each night to get dinner on the table.


  • Reheat four of the sweet potatoes and chickpea tomato sauce in a 350°F oven before assembling.
  • Make the salad dressing and assemble the salad.


  • Peel and whip four of the previously cooked sweet potatoes.
  • Reheat the broccoli in melted butter.
  • Cook salmon and serve over the sweet potatoes.


  • Make the sweet potato soup using remaining three sweet potatoes.
  • Roast the chickpeas.
  • Cook the kale chips.
  • Reheat leftovers for dinner.


  • Order take-out or meet some friends for dinner. You've cooked all week, so this is your night to relax!
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Salad time!!! (Dietary Plan #3)
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Salad Diet Plan
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