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The plan emphasizes hydration, fiber-rich vegetables, whole grains, protein, and healthy fats to support an active lifestyle without feeling weighed down. It includes clear prep guidance (most meals under 30 minutes, many in 10 minutes), a comprehensive shopping list, day-by-day meal instructions, and practical FAQs covering drinks, snack handling, extending the plan, vegetable servings, and expected results.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/eat-more-salad-5-day-meal-plan/400441/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/eat-more-salad-5-day-meal-plan/400441.png","ImageObject",300,407,{"name":92,"@type":93},"Mia  ","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What can I drink on this meal plan?","Question",{"text":113,"@type":114},"Staying well hydrated supports the plan. 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The plan is balanced with produce, protein, whole grains, and healthy fat, so you can repeat the plan or keep using the recipes as desired.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},400441,1790625030,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":39,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":46,"preview_page_count":4},687207024478,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","Eat More Salad!  \n5-Day Meal Plan  \nenjoy greens @ every meal  \nCreated by: Dawn Jackson Blatner, RD food & nutrition expert  \n[www.dawnjacksonblatner.com](www.dawnjacksonblatner.com)  \nSponsored by: DOLE Salads  \nFor more salad recipes visit: [www.DOLESalads.com](www.DOLESalads.com)  \nThe Plan  \nWhat to know before you start:  \nThis plan was designed to take the ‘rough’ out of roughage. Eating a salad at each meal is the easiest (and dare I say tastiest) way to feel great and energized from sun up to sun down. Each day you’ll enjoy 3 meals + 2 snacks for a total of 1,400-­‐calorie per day. This is enough calories to fuel an active lifestyle, but not so many that you feel weighed down! As you go through the plan, you can eat it as written or mix & match or repeat just the breakfasts, lunches and dinners you love the most.  \nGet started!  \nYou can start this eating plan in 3 easy steps.  \n1) Shop: Use the helpful shopping guide (page 3) to get everything you need to make each meal.  \n2) Prepare: Each of these meals will take \u003C 30 minutes to make. In fact, most are done in 10 minutes!  \n3) Eat: Enjoy fun, filling and energy-­‐enhancing SALAD meals for 5 straight days!  \nFrequently Asked Questions:  \nQ: What can I drink on this meal plan?  \nA: Staying well hydrated keeps your body working at its best. Aim to have 72-­‐100 ounces of fluid each day. Choose from this list:  \nLemon ice water: Add a lemon wedge and a few ice cubes to filtered water.  \nHot or iced tea: Brew green or herbal tea such as mint, ginger or chamomile.  \n…Coffee is okay too! Two-­‐ 8 ounce cups of black coffee a day is fine as long as it is before noon so it does not disrupt your sleep.  \nQ: What if I have a snack attack?  \nA: If you are hungry, eat a handful of blueberries, strawberries, drink lemon water or hot/iced tea. Keep busy to get your mind off snacking since boredom can give you the munchies. If it truly is hunger, than add an extra snack.  \nQ: Can I do this plan longer than 5 days?  \nA: This plan is balanced with produce, protein, whole grains and healthy fat, so you can repeat the plan or use the recipes as long as you’d like.  \nQ: If I eat this plan exactly how it is written, how many servings of vegetables am I getting?  \nA: Lucky you! If you eat this plan as written, you’ll get an average of > 7 cups of vegetables each day! Not a veggie lover? No problem. When you’re drinking smoothies, eating nachos and enjoying pasta, you’ll be pleasantly surprised about how great all these veggies can taste.  \nQ: What sort of results should I expect?  \nA: All the nutrient-­‐rich produce in this plan will energize your active lifestyle. Additionally, the plan is super hydrating and fiber-­‐rich, which will leave you feeling satisfied, lighter and healthier.  \n2 I Eat More Salad! 5-­‐Day Meal Plan  \n\n| The Shopping List\u003Cbr>Print this page and take it with you to the grocery store.\u003Cbr>DOLE SALADS\u003Cbr>􀀡 1 clamshell (4.5 oz) DOLE Power Up Greens (such as baby kale, baby kale & greens, or spring mix & greens)\u003Cbr>􀀡 1 kit (10.6 oz) DOLE Chopped! BBQ Ranch\u003Cbr>􀀡 1 kit (10.6 oz) DOLE Chopped! Sesame Asian\u003Cbr>􀀡 1 kit (6.8 oz) DOLE Kale Caesar Salad\u003Cbr>􀀡 2 bags (6 oz) DOLE Baby Spinach\u003Cbr>􀀡 1 bag (6 oz) DOLE Butter Bliss Lettuce\u003Cbr>􀀡 1 bag (14 oz) DOLE Classic Coleslaw\u003Cbr>􀀡 1 bag (9 oz) DOLE Hearts of Romaine\u003Cbr>PRODUCE\u003Cbr>􀀡 apples, green (3)\u003Cbr>􀀡 avocado (1)\u003Cbr>􀀡 banana (1)\u003Cbr>􀀡 basil (.75 ounce container)\u003Cbr>􀀡 blueberries (1 cup)\u003Cbr>􀀡 carrots (5 whole)\u003Cbr>􀀡 clementines (5)\u003Cbr>􀀡 ginger (1” root)\u003Cbr>􀀡 grapes, green (3 cups)\u003Cbr>􀀡 lemons (3)\u003Cbr>􀀡 lime (1)\u003Cbr>􀀡 pear (1)\u003Cbr>􀀡 strawberries (2.5 cups)\u003Cbr>􀀡 tomatoes, grape (1 cup) | CANNED\u003Cbr>􀀡 black beans (1 cup)\u003Cbr>􀀡 white beans (1 cup)\u003Cbr>FROZEN\u003Cbr>􀀡 ice cubes (3 cups)\u003Cbr>MEAT, POULTRY & FISH\u003Cbr>􀀡 chicken breast, grilled (3.5 ounces)\u003Cbr>􀀡 salmon fillet (4 ounces)\u003Cbr>􀀡 shrimp, pre-cooked & peeled (6 large)\u003Cbr>􀀡 steak, lean, grilled (2 ounces)\u003Cbr>􀀡 tuna, light (2.5 ounce pouch)\u003Cbr>􀀡 turkey, lean, grilled (3 ounce patty)\u003Cbr>NUTS/","cbCaigcEBGZwnBCd","https://ap.wps.com/l/cbCaigcEBGZwnBCd","pdf",2965242,"English","# The Plan\n## Get started!\n# Frequently Asked Questions\n## Q: What can I drink on this meal plan?\n## Q: What if I have a snack attack?\n## Q: Can I do this plan longer than 5 days?\n## Q: If I eat this plan exactly how it is written, how many servings of vegetables am I getting?\n## Q: What sort of results should I expect?\n# Day-by-Day Meal Plan\n## Day 1","[{\"question\":\"What can I drink on this meal plan?\",\"answer\":\"Staying well hydrated supports the plan. Aim for 72–100 ounces of fluid daily, choosing options such as lemon ice water, hot or iced green/herbal tea, and black coffee (up to two 8-ounce cups before noon).\"},{\"question\":\"What should I do if I have a snack attack?\",\"answer\":\"If you’re hungry, eat a handful of blueberries or strawberries, drink lemon water or hot/iced tea, and stay busy to avoid boredom-driven snacking. If it’s truly hunger, add an extra snack.\"},{\"question\":\"Can I do this plan longer than 5 days?\",\"answer\":\"Yes. The plan is balanced with produce, protein, whole grains, and healthy fat, so you can repeat the plan or keep using the recipes as desired.\"}]","Eat More Salad! - 5-Day Meal Plan | PDF",1790511544]