Welcome to the Salad Challenge!
Here’s your 10 salad recipes and weekly grocery lists to help you RAWK the Spring Salad Challenge! 👇
Week 1 Recipes
Here’s the first week’s salad recipes + grocery list. We appreciate if you take the time to rate each recipe (located at bottom of the blog post) to let us know what you think of it! Rating each recipe also gets you a bonus entry in our Challenge giveaways.
Strawberry Mixed Greens
Salad needs to be exciting for me to want to eat it. This mixed greens salad ticks all the boxes with a bit of crunch + lots of strawberries
Healthy Taco Salad
Get ready to chow down on this insanely delicious healthy taco salad. It’s plant based + full of flavor, just add in your fav toppings!
Vegan Potato Salad
A brightly refreshing vegan potato salad to liven up your next summer meal. A simple yet delicious dish made with all things fresh and tasty.
Lemon Arugula Salad
Never waste time on a boring salad again after trying this lemon arugula salad. It’s got a bright lemon tarragon dressing and a great crunch.
Crunchy Chickpea Salad
Plant powered protein is the rawkstar of this chickpea salad. The perfect, Mediterranean inspired dish to energize you this afternoon.
Week 1: Grocery List
Each salad makes 2 servings by default (the grocery list is accounting for that). You can adjust the “number of people” to adjust the amount if you need to make more than 2 servings of each salad. Scroll down to bottom of grocery list for the option to print out the grocery list.
Number of People
Fresh Produce
- 4 cup arugula
- 1 ½ avocado
- 6 basil leaves
- ½ carrots
- 1 celery stalk
- ½ cup cherry tomatoes
- 1 tbsp chives
- 1 ½ cucumber
- ½ fennel bulb
- 2 tbsp fresh cilantro
- 1 ⅓ tbsp fresh dill
- 2 tbsp fresh tarragon
- 1 ½ garlic cloves
- 6 gold potatoes
- 1 green apple
- 2 green onion
- 2 lemon
- ½ navel orange
- 1 radish
- 1 red bell pepper
- ¼ red onion
- 2 cup romaine lettuce
- 1 cup spinach
- 4 cups spring mix greens
- 1 cup strawberries
- ½ cup sugar snap peas
Refrigerated Foods
- 1 tbsp dairy-free sour cream or cashew cream
- 2 tbsp dill pickles ex: claussen
Seasonings + Baking
- black pepper
- chili powder
- cumin
- sea salt
- smoked paprika
- turmeric, ground
Condiments + Oils
- ½ tsp dijon mustard
- ½ tsp raw honey
- 1 tsp maple syrup
- 2 ¾ tsp extra-virgin olive oil
- 1 tsp raw apple cider vinegar
- 1 tbsp tahini
- ¾ tsp tamari
Dried Goods
- ½ cup barley, uncooked
- ½ cup raw pepitas
- ½ cup raw sunflower seeds
- 1 ¼ cup raw walnuts
- ¼ cup sliced almonds
- 1 cup tortilla chips
Canned + Jarred
- ¾ cup black beans
- 1 cup chickpeas
- ¼ cup corn
- ½ cup sliced black olives
Printed Challenge Book
Price: $19.99
Enjoy a full-color printed book with Salad Challenge recipes + grocery lists. Plus, 3 BONUS challenges (smoothies + soups) for you to enjoy all year long!
free smoothie straws (while supplies last)
Week 2 Recipes
Here’s the second week’s salad recipes + grocery list. We appreciate if you take the time to rate each recipe (located at bottom of the blog post) to let us know what you think of it!
Bright Berry Salad
Salad needs to be exciting for me to want to eat it. This mixed greens salad ticks all the boxes with a bit of crunch + lots of strawberries
Healthy Pasta Salad
This healthy pasta salad was created for rawkstar Jennifer and her daughter. They wanted an easy + healthy lunch— so I created this!
Crunchy Carrot Salad
This carrot salad pairs well with a variety of meals as a side dish, or as a plant powered snack.
Kale Caesar Salad
Lunch is ready with this Kale Caesar Salad. It’s deliciously creamy + super filling with the fiber-rich kale and hearty chickpeas.
Strawberry Arugula Salad
This gorgeous strawberry arugula salad is as delicious as it is beautiful. Topped with a unique vinaigrette, this rawkstar salad is for you.
Week 2: Grocery List
Each salad makes 2 servings by default (the grocery list is accounting for that). You can adjust the “number of people” to adjust the amount if you need to make more than 2 servings of each salad. Scroll down to bottom of grocery list for the option to print out the grocery list.
Number of People
Fresh Produce
- 4 ¾ cups arugula
- 2 basil leaves
- ½ cup blackberries
- 1 cup blueberries
- ½ fennel bulb
- ¼ cup fresh cilantro
- 2 tsp fresh parsley
- 1 ½ garlic cloves
- 1 grapefruit
- 1 green onion
- 4 cups kale
- 3 ½ lemon
- 1 ½ Meyer lemon
- 6 mint leaves
- 3 orange
- 1 cup raspberries
- ¼ red bell pepper
- 2 cups shredded carrots
- 1 cup strawberries
Refrigerated Foods
- ¾ cup vegan feta cheese or regular
- ¼ cup vegan parmesan cheese or regular
Seasonings + Baking
- black pepper
- poppy seeds
- sea salt
Condiments + Oils
- 1 tsp dijon mustard
- 1 ½ tsp raw honey
- 1 ⅓ tbsp maple syrup
- ⅓ cup extra-virgin olive oil
- 1 tbsp red wine vinegar
Dried Goods
- ⅓ cup raw cashews
- 2 tbsp raw pepitas
- ¼ cup raw sunflower seeds
- ½ cup sliced almonds
- ½ cup farfalle pasta
Canned + Jarred
- ¾ cup cannellini beans
- ½ cup chickpeas
- 2 tbsp sliced black olives
- 2 tbsp sun-dried tomatoes in oil
You can swap vegan cheese for dairy cheese if you want. You can also use Meyer lemons or regular lemons in all recipes, if you want to only buy one type of lemon.
Common Questions
We encourage you to make the salads according to the daily schedule so we can all stay together. Yet if your spinach or berries are going bad quick, feel free to swap recipes around to use up what you need to first.
Of course! My goal is to help you fall in love with salads— adding eggs, chicken, salmon, cheese, etc is 100% okay. I even sometimes do it myself. Plant-based means eating mostly plants and using meat, cheese as a condiment. I feel best eating this way and studies continue to show that a plant-based lifestyle promotes longevity— and who doesn’t want to age well?!
Since it’s nearly impossible to buy such small amounts of each ingredients at the grocery store, I’ve set each recipe up to make 2 servings of each salad, so you’re essentially having two salads a day (or using the weekend to eat the leftovers). Rotate them for variety and feel free to pile on extra toppings if you have them.
If you would prefer to only make one serving for each recipe, divide the ingredient in half and also make sure to cut the grocery list in half too.
Each salad recipe can be adjusted on the blog post to serve how every many people you need. Keep in mind, the salad challenge recipes + grocery lists makes 2 servings for each recipe. Grocery lists can be adjust on this page.