Garden Salad with Lemon & Oil Dressing

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This simple, yet delicious Garden Salad, is perfect for preparing the night before for tomorrow’s lunch or enjoy with dinner.

Recipe adapted from the book Hungry for Change. Visit Hungry For Change TV for more information.

Garden Salad with Lemon and Oil Dressing

Garden Salad with Lemon and Oil Dressing

Yields: 2 salads | Serving Size: 1 1/2 cups | Calories: 220 | Total Fat: 17.3 g | Saturated Fat: 2.3 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 49 mg | Carbohydrates: 16.3 g | Dietary Fiber: 7.5 g | Sugars: 3.8 g | Protein: 4.9 g | SmartPoints (Freestyle): 6 |


  • 1 cup baby spinach or large spinach leaves torn into bite size pieces
  • 1/2 avocado, chopped (refrigerate the other half for another salad) (optional)
  • 1/3 red onion thinly sliced (refrigerate the remaining 2/3 for another salad)
  • 1/2 cucumber, sliced
  • 1 carrot, grated
  • 8 almonds, sliced
  • 1 cup beans sprouts
  • 1/2 cup fresh parsley
  • 1 tomato, diced
  • 1 cup (chopped) roasted chicken breast, optional (do not add if you are making this salad as part of our 3- Day Detox and Cleanse, chicken breast CAN be included for the 2-Day Flush Fat Menu)
  • Juice of 1 lemon
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • Salt, to taste


  1. Add the salad ingredients to a large bowl and toss to combine. In a small bowl whisk together dressing ingredients and drizzle over salad. This recipe can easily be made into a family salad by increasing the ingredients.
  2. Note: It's easy to prepare this salad for tomorrow's lunch by simply preparing your veggies the night before and adding to separate zip-lock bags. When it's time for lunch, toss all the veggies in a bowl, add almonds and drizzle with dressing.

40 Comments on "Garden Salad with Lemon & Oil Dressing"

  1. Karen  March 19, 2013

    My German grandmother always made a lemon vinaigrette for our salads! Delicious!!

  2. brittany  April 21, 2013

    what if i can't at the whole thing! this is a huge salad!

    • Skinny Ms.  April 22, 2013

      Brittany, Save for later.

    • Tina Peters  March 24, 2018

      Really? First of all the recipe is for 2 servings, second, one would assume, like every other recipe, that you either have leftovers or learn to scale to your liking. Common sense folks….

  3. Shannon  June 18, 2013

    is it possible to add other veggies to it and get same effect? ie, mushrooms asparagus?

    • Skinny Ms.  June 20, 2013

      Shannon, Yes, most veggies are fine, just be sure to add some green leafy ones in your salad.

  4. Skinny Ms.  June 20, 2013

    Either will work. I use what’s called “Deli Sprouts” which has a combination.

  5. cinzia  August 6, 2013

    I am allergic to tomatoes (and celery). What can I use instead?

    • Skinny Ms.  August 6, 2013

      Cinzia, I would recommend bell peppers and summer squash.

  6. Deanna  August 29, 2013

    Instead of the optional chicken breast, could I add some chickpeas instead? Trying to go totally meat free for the cleanse…

    • Skinny Ms.  August 30, 2013

      Deanna, Definitely! Chickpeas are a great choice. 🙂

  7. Cara  February 9, 2014

    At the top with the nutritional info it says "Yields: 2 salads" yet under that in the directions it says "Serves 1." I'm confused, which is it?

    • SkinnyMs  February 10, 2014

      Cara, It yields two servings. I made the correction. Thanks! 🙂

  8. Beka  March 7, 2014

    I have a bottle of red wine that I don't want to go to waste. Can I add it to the dressing or will it undo the detox?

    • SkinnyMs  March 7, 2014

      Unfortunately, adding the red wine will not be great for the detox.

  9. Alexis  March 10, 2014

    Are the carrots and almonds a requirement? I don't like these in my salads!

    • SkinnyMs  March 10, 2014

      You can eat the almonds and carrots separately if you prefer.

  10. Alexis  March 10, 2014

    Ok thank you

  11. Jenn  March 24, 2014

    So is this recipe for one meal or not?

    • SkinnyMs  March 25, 2014

      It's for two servings.

  12. KMA  August 6, 2014

    Can sprouts be substituted for wheat grass? I just realized that I bought the wrong thing at the store!

    • SkinnyMs  August 7, 2014

      KMA, Yes you can make a substitute.

  13. Danielle  September 16, 2014

    I found organic pea shoots at trader joes. Will these work instead of sprouts? Also, I'm not the biggest fan of lemon dressing and was wondering if I could use a vinegar/olive oil/italian seasonings dressing instead? Thanks!

    • SkinnyMs  September 18, 2014

      Danielle, Yes both of those substitutes will work.

  14. Amy  December 14, 2015

    Does the nutrition information include the chicken, or is that for without the chicken?

    • SkinnyMs  December 15, 2015

      Amy, That includes the chicken.

  15. sarahbellemsmom  June 26, 2017

    any substitutes for the nuts? I don’t like walnuts or almonds (not a huge fan of nuts in general)

  16. Elissa  July 11, 2017

    Is this the only salad and salad dressing to be consumed during the 3 day cleanse?

    • Emilia Horn  July 13, 2017

      For this particular cleanse, yes, Elissa.

  17. Edina  September 3, 2017

    Just been looking at your 3 day plan.
    Would it be ok to drink caffeine free soya latte? Thanks

  18. Edina  September 3, 2017

    Is it ok not to add red onion?
    Also are there any more salad recipes.

  19. Stephanie  October 18, 2017

    This 2-days cleanse is under 1000 calories for each day. 900 to be exact…is that healthy? Also what to do after we are done. How to transition to gain the weight back?

    • Gale Compton  October 19, 2017

      Stephanie, The goal is to cleanse your system of toxins that have buildup from eating processed foods. Two days should not result in any significant weight loss.

  20. Judy Shackleton  January 5, 2018

    Can balsamic vinegar be used as dressing instead?

  21. Jo  March 9, 2019

    The salad says 2 servings can you eat the entire salad while you’re doing this detox ?

    • Nichole Furlong  March 10, 2019

      Our detox recommendations are based on one serving.


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