7-Day Raw Salad Diet Plan
A simple 7-day meal plan with raw salads and quick-prep dishes featuring shrimp, salmon, chicken,
yogurt, and avocado.
Monday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Tuesday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Wednesday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Thursday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Friday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Saturday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Sunday
Breakfast: Berry Yogurt Bowl:
- 3/4 cup Greek yogurt
- 1/4 cup fresh berries
- 1 tbsp flaxseeds
- 1 tbsp sunflower seeds
- 1 tsp honey (optional)
Lunch: Grilled Chicken Salad:
- 100g grilled chicken
- Avocado, cucumber, mixed greens
- Cherry tomatoes, olive oil & lemon
Snack: Avocado & Tomato Slices:
- 1/2 avocado
- 1 tomato, sliced
- Salt, pepper, olive oil
Dinner: Salmon Poke Bowl:
- Sushi-grade salmon
- Avocado, cucumber, greens
- Edamame, sesame seeds
- Soy-sesame dressing
Notes:
- Rotate protein sources for variety and balanced nutrition.
- Always use cooked chicken and shrimp.
- Use sushi-grade salmon for raw dishes.
- Add nuts or seeds for healthy fats and crunch.
- Hydrate well and include herbal teas or lemon water.
