What dietary salad can be prepared. Salad with avocado. Sliced tuna
If a person sets himself the goal of losing weight, then it is worth including low-calorie salads in the diet, which have a number of useful properties. They are prepared from healthy products that have a rich chemical composition. They are suitable for breakfast, lunch, dinner and snacks.
Diet salads for weight loss
The list of useful products for health and figure includes vegetables, fruits, greens and low-fat protein foods, such as chicken, cheese and others. All these ingredients are included in diet salad recipes. Try to use fresh vegetables, as they lose some of their benefits after heat treatment. To season the dish, you can use oils, low-fat yogurt and sour cream, balsamic vinegar, soy sauce, and so on.
Salad "Brush" for weight loss
The list of the most popular means of promoting weight loss includes a dish called "panicle". It is prepared exclusively from raw vegetables, rich in fiber, which removes toxins and toxins. Lettuce panicle for weight loss promotes the renewal of intestinal microflora, helps to cope with constipation and improves the functioning of the digestive system. This dish is not allowed for gastritis, ulcers and pancreatitis.
Ingredients:
- beets and cabbage - 320 g each;
- carrot - 75 g;
- greens - a bunch;
- lemon juice and olive oil - 5 g each.
Cooking:
- To make a salad for weight loss, you need to chop the root vegetables on a large grater.
- Chop the head of cabbage, and chop the washed greens.
- Mix all the ingredients, adding dressing.
Pumpkin salad for weight loss
A healthy vegetable that can be eaten by those who want to cope with extra pounds is pumpkin, because it is both tasty and healthy at the same time. The best salads for weight loss should certainly contain foods rich in fiber, and orange fruits meet this criterion. They contain vitamin T, which improves metabolism and prevents fats from accumulating in the body. Salads for weight loss with pumpkin saturate well and quickly satisfy hunger.
Ingredients:
- pumpkin - 300 g;
- walnuts and honey - 55 g each;
- apple - 180 g;
- lemon - 1 pc.
Cooking:
- Pumpkin with an apple must be peeled, and then grated.
- Remove the zest from the lemon, and chop the nuts, and lightly fry in a dry frying pan.
- Combine ingredients and mix.
Beet salad for weight loss
For some reason, beets are not a popular vegetable, although they are beneficial for weight loss and health, thanks to their low calorie content and ability to improve metabolism. The composition of the root crop contains fiber, which has a positive effect on the digestive system and gives saturation for a long time. Diet beet salad has a diuretic effect, removing excess fluid from the body.
Ingredients:
- beets - 320 g;
- carrots - 80 g;
- garlic - 1 clove;
- raisins - a small handful;
- natural yogurt, salt and pepper.
Cooking:
- Cut the boiled and peeled beets into small cubes.
- Soak the raisins in warm water to soften them.
- Grind the peeled carrot on a grater.
- Mix the ingredients, put chopped garlic and season everything with yogurt.
Fruit salad for weight loss
Almost all fruits, except for sweet ones, are allowed to be included in their menu for people who want to lose extra pounds. Delicious dietary salads can be consumed at any meal and as a snack. Grapefruit is a useful fruit. It improves digestion and the speed of metabolic processes, helps to satisfy hunger and starts the process.
Ingredients:
- mix of lettuce leaves - 150 g;
- pine nuts - 80 g;
- grapefruit - 1 pc.;
- olive oil - 35 g;
- salt and pepper.
Cooking:
- First, the nuts need to be fried without any additives.
- Peel the citrus and cut into halves. Squeeze the juice from one part, and cut the pulp without films from the other.
- To make dressing, mix juice, oil and spices.
- It remains to combine lettuce leaves, citrus, pour dressing and sprinkle grapefruit salad for weight loss with nuts.
Cabbage salad for weight loss
People who want to lose their weight should include cabbage on the menu, and all types are useful because they are low in calories and have a number of important properties. They contain a lot of coarse fibers and acid, which resists the process of turning carbohydrates into fat. Low-calorie salads for weight loss can be prepared from all varieties, such as cauliflower.
Ingredients:
- cauliflower - 500 g;
- garlic - 2 cloves;
- walnuts - 1/2 tbsp.;
- cilantro seeds - 1 teaspoon;
- wine vinegar - 20 g;
- herbs and spices.
Cooking:
- Forks send for 10 minutes. into boiling water, after salting it. You can process the vegetable and steam. After that, cool it and divide it into inflorescences.
- Chop nuts with herbs and garlic.
- Mix all prepared ingredients, add cilantro seeds, salt and pepper. Diet coleslaw season with wine vinegar.
Carrot salad for weight loss
The orange root vegetable is loved both fresh and cooked, but not many have thought about its properties for weight loss. Carrots contain tartronic acid, which prevents carbohydrates from becoming fat. Raw vegetable salads for weight loss are useful due to fiber, which gives satiety and cleanses the body. Carrots normalize the digestive tract and have a low calorie content.
Ingredients:
- carrots - 75 g;
- garlic - a slice;
- olive oil - 20 g;
- walnut - 1 pc.
Cooking:
- Grate the carrots and put chopped garlic on it.
- Pour in some oil and chopped nuts. Mix everything and eat.
Salad with cottage cheese and vegetables for weight loss
Dairy products are beneficial for health and figure, and all thanks to a number of useful properties. Inexpensive diet salads with cottage cheese help to cope with hunger by supplying the body with important substances and improving the activity of the digestive system and metabolism. Thanks to the use of vegetables in recipes, the benefits of the dish are significantly increased.
Ingredients:
- cottage cheese - 150 g;
- cucumber - 1 pc.;
- celery stalk - 35 g;
- cherry - 4 pcs.;
- balsamic vinegar - 5 g;
- olive oil - 30 g;
- parsley and spices.
Cooking:
- Cut the celery and cucumber into cubes, and the tomatoes into two parts.
- Put chopped greens and spices to vegetables. Pour in the vinegar, mix and only then add the oil.
- Put curd and leave salad for weight loss for 10 min. in a refrigerator.
Celery salad for weight loss
Vegetables are known that have a negative calorie content, this is when their energy value is less than the body spends on processing them. This group also includes celery. Low-calorie slimming salads with this vegetable are the perfect solution for any meal. It is recommended to pair celery with protein foods as it aids in their absorption.
Ingredients:
- fillet - 1 pc.;
- stalk of celery - 1 pc.;
- walnuts - 55 g;
- lemon juice - 20 g;
- green apple - 1 pc.;
- natural yogurt.
Cooking:
- Cut the nuts and dry them in a dry frying pan.
- Cut the apple into strips and sprinkle with lemon juice.
- Chop the celery, mix with the apple and add the boiled fillet cut into cubes. Put the nuts and season everything with yogurt.
Chinese cabbage slimming salad
This variety of vegetable combines dietary and beneficial properties, making it a unique product. It has a low calorie content, so there are 16 kcal per 100 g. Light salads for weight loss with Beijing cabbage create a feeling of satiety, and all due to a combination of fiber and trace elements. Thanks to the coarse fibers included in the composition, the absorption of fats and carbohydrates slows down, and bowel function improves.
Ingredients:
- Beijing cabbage - 1 head;
- cherry - 300 g;
- basil - a bunch;
- sweet onion - 1 pc.;
- lemon juice - 35 g;
- pepper - 1 pc.;
- shrimp - 250 g;
- olive oil - 25 g.
Cooking:
- Boil the shrimp and chill.
- Shred the cabbage and cut the cherry tomatoes into halves.
- Chop the onion into half rings, and the peeled sweet pepper into cubes.
- Mix all ingredients and sprinkle with basil leaves.
Seaweed slimming salad
We can talk about the healing properties of algae for a long time, because their chemical composition is filled with useful substances. Seaweed salad for weight loss is effective due to the presence of natural iodine, which is important for the metabolism of fats, proteins and carbohydrates, and with its lack, a person begins to gain weight. There are fiber and alginic acid in seaweed, which improve the digestion process.
Ingredients:
- seaweed - 1 can;
- canned beans - 420 g;
- cucumber and pepper - 100 g each;
- onions and carrots - 75 g each;
- garlic - 2 cloves;
- olive oil - 50 g;
- soy sauce - 75 g.
Cooking:
- Cut the onion into half rings, and the carrot into strips. Fry vegetables in hot oil until golden.
- Add soy sauce and cook for a couple more minutes.
- Rinse the beans, cut the cucumber into strips, and the pepper, peeled from seeds, into a cube.
- Mix everything and add chopped garlic.
Salad with corn for weight loss
Many people think that canned corn is unhealthy because of its sweet taste, but this is not true because it has a low calorie content. Corn has a diuretic effect, reduces cholesterol levels and normalizes metabolism. Salads for weight loss with corn can be vegetable, but dietary meat and mushrooms can also be added to the recipe.
Good afternoon friends! Dietary salads are of great benefit in the fight against extra pounds, you will find the best recipes for weight loss with calories later in the article. To change your figure for the better and get rid of excess weight, you need to correct nutrition and sports.
When a person should consume enough protein, complex carbohydrates and healthy fats, as well as monitor the calories consumed. Salad is a tasty and healthy dish that can perfectly satisfy hunger, replenish vitamin and mineral reserves of the body. It is easy to make in a hurry and serve at the table for dinner.
Salad with a slice of whole grain bread and a glass of green tea is a great meal option for a figure-conscious person. It is easy to make at home and take with you to work for a healthy lunch.
Celebrations without harm to the figure
When the holidays come, it becomes more difficult to keep a diet. It is important to think over the holiday menu in advance, and provide dishes that you can eat when losing weight. Many dishes, including those traditional for the holidays, can be prepared differently, thereby changing their calorie content and BJU ratio. We offer you simple and delicious recipes with photos that you can cook for the New Year or March 8, pleasing yourself and loved ones with healthy, but at the same time, dietary food.
Russian salad
To prepare this classic attribute with eggs for the New Year's table, but given the fact that there are people in the house who monitor their weight, you will need to prepare the following products:
- chicken breast (can be replaced with beef) - 200 gr.;
- eggs - 2-3 pcs.;
- carrots (boil in advance) - 1 pc.;
- green peas - 1 bank;
- sour cream with 10% fat content - 3 tbsp. l.
- Boil chicken or beef fillet, cut into strips.
- Eggs are also boiled, cooled, peeled and separated from the whites of the yolks.
- Boiled carrots cut into small cubes.
- We combine meat with carrots, chopped protein and peas.
- As a dressing, we use low-fat sour cream, salt to taste, let it brew for 10 minutes, and serve to the table, decorating with herbs. The calorie content of the dish is 92 kcal per 100 grams.
With crab sticks
Crab salad has become a frequent guest at festive tables, competing with the main Soviet Olivier salad. It is better to cook it for losing weight without mayonnaise. His recipe is one of the easiest. 100 grams of the finished dish contains only 94 calories.
For cooking, you need to have on hand the following products:
- 200 gr. crab meat (package of ordinary crab sticks);
- 1 fresh cucumber;
- 1 can of corn;
- 4 chicken eggs;
- 1 bunch of green onions;
- 60 gr. homemade low-fat yogurt or sour cream.
- Finely chop the crab sticks.
- Boil the eggs, separate the whites from the yolks. Finely chop only the whites.
- We cut the cucumber.
- Open canned corn, drain water.
- We combine all the products together, salt, add green onions and dressing. Mix and serve.
Caesar
The step-by-step recipe for this festive dish is simple. With all the prepared ingredients, cooking will take no more than 10-15 minutes. At the same time, the calorie content of 100 grams will be only 95 kcal.
All you need to have on hand is:
- 200 g chicken fillet;
- 2 rye bread;
- 100 g lettuce leaves;
- 4-5 cherry tomatoes;
- 50 g of cheese (mozzarella is better);
- 20 g French mustard;
- 100 g of natural low-fat yogurt;
- salt and black ground pepper to taste.
- Let's do the chicken breast first. It is best to bake it in the oven and cut into small pieces.
- Lettuce leaves and tomatoes are cut, bread rolls are randomly broken.
- We combine the ingredients, three cheese.
- We make salad dressing from yogurt, mustard and spices. Mix everything and eat. The more vegetables in the salad, the more dietary it is, so it is often prepared from Beijing cabbage.
Greek
There are only 85 calories in 100 grams of the diet version of Greek salad. It is easy to prepare, the main ingredients are simple and available in any store:
- olives - 70 gr.;
- juice of half a lemon;
- tomatoes - 2 pcs.;
- cucumbers - 1 pc.;
- onion - 1 pc.;
- lettuce leaves - 30 gr.;
- cheese - 70 gr.;
- olive oil - 1-2 tbsp. l.;
- greens as desired.
- Olives cut in half.
- Rzhem lettuce leaves into pieces.
- Tomatoes and cucumbers, cheese, onion cut into small cubes.
- Add greens, sprinkle all the ingredients with lemon juice, season with olive oil and serve.
Mimosa
A wonderful dish that is guaranteed to decorate any festive table. You can cook it with canned tuna, sardine, pink salmon, cod liver and other fish. In the finished dish, there are no more than 100 calories per 100 grams.
To make a diet version, take:
- 1 can of canned fish in oil (no need to drain);
- 2 boiled carrots;
- 3 eggs;
- 100 gr. low-fat hard or processed cheese;
- 130-160 gr. homemade fat-free yogurt;
- dill and green onions.
- Lettuce is laid out in layers. The first is fish mashed with a fork.
- The second is grated egg whites. Drizzle them with some yogurt.
- The third is a layer of carrots, also poured with yogurt.
- Next is the grated cheese.
- Pour everything with yogurt on top, decorate a little with chopped egg yolks and herbs.
Dishes for every day
On weekdays, you can treat yourself to light vegetable and fruit salads with celery, broccoli, seaweed, boiled beets, cauliflower, arugula, funchose. When adding avocados to a dish, remember that this is a very high-calorie fruit, so using it will increase the calorie content of the entire dish.
We offer you some simple and quick options that will diversify your diet.
Salad "Traditions of Bulgaria"
Salad is a national Bulgarian dish. 100 grams contains only 50 calories. Cooking it is not difficult, the process takes no more than half an hour from start to finish.
To prepare the dish you need:
- 4 tomatoes;
- 4 cucumbers;
- 1 bell pepper;
- half an onion;
- 100 gr. low-fat homemade cheese;
- spices to taste;
- 1 st. l. olive oil;
- 1 tsp vinegar.
- Bake sweet bell pepper in the oven, remove the skin, cut into strips.
- We cut the onion into half rings, three cheese on a grater.
- We cut tomatoes and cucumbers, as convenient.
- We combine all the ingredients, season with oil, vinegar and spices, treat ourselves and treat our loved ones.
The vinaigrette
It takes a little time to prepare this vegetable mix. 100 grams of the finished dish contains 81 calories. The components can always be found at home or in the nearest store.
For cooking you will need:
- 2 pcs. potatoes;
- 1 beet;
- 2 carrots;
- 1 onion;
- 2 pickled cucumbers;
- 100 gr. sour cabbage;
- 1 glass of beans;
- salt and 2 tbsp. l. olive oil.
- Boil carrots, beets, beans and potatoes.
- Let the vegetables cool, peel them, cut into small cubes.
- We also cut the pickled cucumber and onion into medium-sized slices.
- We combine the components, we introduce squeezed sauerkraut to them.
- Salt, pepper to taste, season with oil and eat.
Vitamin salad with apple
Great option for breakfast. 100 grams of the dish contains only 40 calories, so you can treat yourself to such a dish often.
For cooking, use:
- 2 cucumbers;
- 1 carrot;
- 1 green apple;
- 3 art. l. low-fat sour cream for dressing;
- salt and pepper to taste.
- Peel cucumber, carrot and apple, cut into strips.
- Mix everything, salt and pepper, season with sour cream.
- Let the dish stand for 5-10 minutes and serve.
Delicate with pineapples
This is a very tasty salad that lovers of the exotic will appreciate. 100 grams of the dish contains 95 calories. To cook it for the whole family, you need to have on hand:
- 400 g of Chinese cabbage;
- 300 g low-fat cheese;
- 1 can of canned pineapple;
- 3 art. l. fat-free sour cream;
- salt to taste.
- Shred the cabbage, sprinkle with salt and set aside.
- Cut the cheese into small cubes.
- Open the pineapples, drain the liquid and also cut into medium-sized pieces.
- Add cheese and pineapples to the cabbage, season with sour cream, mix and serve.
Salad "Original"
If you like an unusual combination of flavors, then this salad is for you. Also, it will not harm your figure, which is an added bonus. There are 73 calories in 100 grams of lettuce.
To prepare, take:
- 200 grams of chicken liver;
- 20 grams of olive oil;
- 2 cucumbers;
- 2 onions;
- 2 tomatoes;
- 2 bell peppers;
- 1 bunch of greens.
- Boil the chicken liver and cut into slices.
- We clean all the vegetables and also cut into small cubes.
- We chop greens, salt, pepper to taste. Fill with oil, mix and eat.
Fish versions
Seafood salads (with squid, shrimps, mussels) will be a great solution for those who are on a diet. Seafood is low in calories but contains important minerals and healthy fats. The systematic use of marine life in food contributes to rapid weight loss, so take note of these salads.
Seafood Cocktail
This delicious salad is a real storehouse of vitamins and minerals. It can be prepared both for the festive table and for breakfast. There are only 49 kcal in 100 grams of lettuce. All you need to prepare is:
- Chinese cabbage - 250 gr.;
- onion - 100 gr.;
- tomato - 3 pcs.;
- a mixture of seafood - 200 gr.;
- olive oil - 20 gr.
- Shred Chinese cabbage.
- Boil seafood if it is fresh. You can also use pickled mixture.
- We cut the tomatoes and onions into small cubes.
- Season everything with olive oil, salt to taste.
Seafood salads can be prepared with the addition of various vegetables, such as lettuce or Korean carrots. You can use lemon juice as a dressing.
Salad with shrimp and sesame
Quite a high-calorie recipe, so it is better to consume the dish in the morning. 100 grams contains 130 kcal. To prepare it, take:
- 1 bunch. lettuce leaves;
- 400 gr. shrimp;
- 1-2 tsp sesame;
- 1 lemon;
- 1 avocado;
- salt and pepper to taste.
- Boil the shrimp until cooked, clean and put in a salad bowl.
- Peel the avocado, cut into small cubes.
- Tear lettuce leaves into pieces.
- Mix all the ingredients, add sesame seeds, salt and pepper, sprinkle with lemon juice.
The choice of dietary salads is quite large. Therefore, those who believed that a low-calorie diet is scarce and insipid are greatly mistaken. Show your imagination and your menu will sparkle with new colors.
We hope that our recipes and recommendations will help you in preparing dietary salads for yourself and your family. If the article was useful, share it with your friends on social networks. networks. Our team thanks in advance everyone who responded to the request. Bon appetit, and see you soon!
Weight loss based meal plans include fruits, vegetables, and lean meats. With such ingredients, you can easily come up with a salad, and recipes for weight loss will be a great way to diversify your diet. You can combine allowed foods, eat healthy, making delicious diet salads for weight loss. Special dressings that are low in calories will help ensure piquancy.
Diet Salad Recipes
Proper distribution of food during a diet is a problem for many. The need to remove excess weight imposes certain restrictions, but you want to eat tasty, healthy food. During this period, the risk of insufficient accumulation of nutrients is significant. Nutritionists advise recipes for weight loss salads at home, so as not to lose, but to replenish the body's reserves.
Among salads in dieters, vegetables are the most common. They are easy to prepare, and their ingredients are easy to buy at the nearest store. Cleansing salad for weight loss will help you in weight loss, free the body from pollution, processed products. Among the most famous are beetroot salad Grater for weight loss, its other name is Brush. It is suitable for many menus that include diets.
Brush
In order to make a classic version of this salad for a figure, you will need:
- beets (medium) - 2 pcs.;
- carrots - 4-6 pcs.;
- cabbage - 1.6 kg;
- olive oil - 2-4 tbsp. l.;
- lemon;
- black pepper;
- salt.
You need to prepare a dietary beetroot salad according to the scheme below:
- Chop the cabbage as finely as you can, grate the raw carrots and beets with a grater with large holes.
- Mix everything, and salt the cabbage a little before that, remember with your hands so that it gives juice.
- Add oil, spices to taste, and finally a little lemon juice.
from cabbage
Light salads for weight loss can be prepared with different types of cabbage according to the following recipe. Products:
- cabbage (white, Beijing, red) - total volume 900 g;
- rice vinegar - 20 g;
- soy sauce - 60 g;
- vegetable oil - 30 g;
- orange - 2 pcs.;
- salad onion - 2 pcs.;
- garlic - 2 teeth;
- honey - 50 g;
- greenery;
- salt.
Cooking:
- All cabbage must be washed well, dried, then chopped into thin strips, taking in equal proportions.
- Onion cut into small cubes or strips-quarters of the ringlet. A clove of garlic can be crushed using a special press or minced with a knife.
- Cut the orange into quarters. Peel three of the skins, the rest is needed to squeeze the juice.
- Make dressing by mixing orange juice, soy sauce, honey, oil, vinegar, garlic and onion.
- Dress the salad and stir. Place orange slices on top.
from a pumpkin
Delicious salads for those who are losing weight can be prepared using pumpkin as a basis, for this you will need:
- fresh pumpkin - 0.6 kg;
- pumpkin seeds - 10 g;
- garlic - 2 cloves;
- vegetable oil (sunflower) - 2 tsp;
- pumpkin seed oil - half a cup .;
- vinegar (preferably apple or wine) - 2 tbsp. l.;
- salt;
- cinnamon - 5 pinches.
Cooking process:
- The pumpkin needs to be cleaned and seeds removed, then chopped with a grater.
- Crush the garlic with a special press, place it on the pumpkin. Add vinegar, salt and cinnamon to the mixture. Mix everything until the ingredients are evenly distributed.
- Dress the salad with pumpkin seed oil, mix well.
- Fry the seeds in vegetable oil, sprinkle them with salad. You can use the dish immediately or let it marinate a little.
from carrots
Affordable, tasty, healthy salad is easy to prepare, it needs:
- carrots - 2 pcs.;
- garlic - 2 cloves;
- walnuts - 2 pcs.;
- olive oil - 50 g.
How to cook:
- Peel the carrots, chop on a coarse grater. You can cut the garlic into small cubes and add to the salad.
- Season the dish with olive oil, add chopped walnuts, mix.
Protein
Salads suitable for low-carbohydrate diets should contain sufficient amounts of protein. Not only plants, but also meat and fish should enter the human body. In this regard, it is not forbidden to supplement salads with these components. You can add tuna, poultry, or lean meats to the dish. Food with this composition will help in weight loss without feeling hungry.
With tuna
Ingredients for a light fish salad for the whole family:
- tuna (in own juice) - 800 g;
- rice noodles - 1 pack;
- sweet pepper - 4 pcs.;
- garlic - 2 cloves;
- ginger root - 4 cm;
- dill, parsley - 2 bunches each;
- sesame oil - 2 tbsp. l.;
- white wine vinegar - 2 tbsp. l.;
- soy sauce - 2 tbsp. l.
Cooking:
- The noodles must be cooked according to the instructions on the package, then placed under cold water to cool.
- Ginger, garlic, dill, parsley, finely chop.
- Prepare the dressing by combining vinegar, soy sauce, oil in a separate bowl.
- Add garlic, ginger, cooked noodles to the resulting mixture.
- Canned fish free from liquid liquid. Break the remaining contents into small pieces.
- Remove the seeds inside the pepper. The vegetable can be cut into small cubes or thin strips.
- Place the fish and pepper to the total mass, mix everything. Let the salad stand for 20 minutes, and mix again before serving.
With chicken breast
A traditional dietary product from the category of chicken meat, the breast does not contain fat, therefore it is perfect for a salad. Take these products:
- chicken breast - 250 g;
- cranberries - 100 g;
- olive oil - 60 ml;
- leaf lettuce - 150 g;
- apple juice - 1 tbsp. l.
Step by step preparation:
- First, boil the chicken, salt the water a little, you can add spices to improve the taste. After the breast has cooled, cut it into small cubes.
- Rinse the lettuce leaves well, let dry, tear into pieces with your hands.
- Dressing for the dish includes apple juice and olive oil. The ingredients must be combined in a separate container.
- Place the chicken pieces in a salad bowl, chopped cranberry leaves and berries on top, season, mix. To spice up the dish, you can add some spices.
fruity
Many women will love fruit-based slimming salads. They can play the role of desserts in your diet and provide the body with a lot of nutrients. Due to the fact that you have the opportunity to combine berries and fruits, there are many options for preparing such dishes. The main thing is to use permitted, unsweetened foods. Here is the Tropical salad recipe (calorie content 100 g / 43 kcal), you need for it:
- grapefruit, pear, persimmon - 1 pc.;
- apple, kiwi - 2 pcs.;
- lemon - piece;
- powdered sugar - 10 g.
How to cook:
- Wash all fruits. Free the kiwi from the skin, cut into thin slices, persimmon into large slices.
- Inside the pears, remove the cores, divide into thin slices with a knife, cut the apples a little larger, but also into slices.
- Mix the prepared fruits well, season with freshly squeezed lemon juice.
- Remove the skin from the grapefruit, then the skin from the slices, dividing the fruit into small pieces.
- Mix everything again and sprinkle with powdered sugar.
Diet salad dressings
Among the numerous dietary dishes, low-calorie salads are especially popular, the ingredients in which must be combined using suitable dressings. An interesting dressing based on lemon juice, prepare for it:
- lemon juice;
- olive oil - 1 tbsp. l.;
- salt;
- black pepper.
Mix all the ingredients well and let it stand for a couple of minutes to make the dressing more fragrant. The yogurt-based version will be no less tasty. For him, you need to prepare:
- fat-free yogurt - 250 ml;
- mustard (honey, Dijon) - 1 tsp;
- dry dill, parsley - tsp each;
- apple cider vinegar - 1 tsp
Whip the mustard and yogurt using a blender, mix in the remaining ingredients, hold for a while in the cold, and then pour over the prepared salad. Both dressings go well with vegetable dishes, but yogurt dressing will emphasize the taste of chicken meat, and lemon dressing will ideally coexist with both fish and fruits.
Video recipes for light and tasty salads for weight loss
To look slim, as in the photo in glossy magazines, many resort to debilitating diets. However, if the nutrition program allows you to eat a variety of foods, salad recipes for weight loss will be a godsend. There are a huge number of options for preparing these dishes. To create the most delicious food, you can read the instructions in the video.
Panicle
from celery
Diet salad with chicken and beans
During a diet, you always want to eat and diversify your diet. On a mono-starvation, you can’t even dream of this, but the rest of the nutrition systems designed for weight loss offer to actively include salads in the diet, which can pacify the appetite. They are well absorbed, saturate for a long time, for the most part they are low-calorie, and most importantly, you can choose different recipes for every day, with which not a single menu will get bored. It remains only to learn how to cook them correctly and use them no less competently.
Benefit
Including salads in your diet, you speed up the process of losing weight due to:
- their low calorie content;
- cleansing the body;
- fast and long-term satiety, which dulls hunger between meals, allowing you to refrain from unwanted snacks;
- acceleration of metabolism;
- burning fat and maintaining muscle mass (if there are appropriate ingredients in the composition);
- improving digestion thanks to;
- enrichment of the body with vitamins, amino acids and minerals;
- minimal risk of diet failure, because the diet will be varied and not boring.
A nice bonus of losing weight on salads will be an improvement in the condition of the skin and hair, which will also “fall over” a little from their vitamin composition. Fresh fruits, berries, vegetables and herbs will strengthen the immune system and improve the functioning of internal organs. The healthy unsaturated fats in nuts and olive oil will keep your nervous system in order. Proteins (mushrooms, meat, fish, eggs, legumes) will help keep intact muscle fibers, which usually go as sources of additional energy instead of fat.
Origin name. The word "salad" is of Latin origin: "salata" is translated as "salty".
Kinds
What are the best recipes for weight loss? It all depends on what diet you follow and what the main cause of excess weight you have to eliminate.
low calorie
These are considered salads, the calorie content of which does not exceed 100 kcal per 100 g of the dish. They fit perfectly into any low-calorie diet.
Protein
The composition of such salads includes chicken, fish, seafood, eggs or legumes. Their main purpose is to prevent the breakdown of muscle fibers when the body will look for new sources of energy while reducing daily caloric intake. Recommended for weight loss and intensive training.
fat burning
The main ingredients are hot spices and spices, citrus fruits, pineapples, avocados, ginger, cinnamon, broccoli, garlic, celery, kelp. They contain substances that break down and remove adipocytes from the body. Including a fat-burning salad in your diet every day can significantly speed up the process of losing weight.
Cleansing
If you need to lose up to 5 kg and you have not cleansed your body for a long time and did not arrange fasting days for it, you need a cleansing salad (the most famous is the Brush). With it, you can remove deposits and toxins accumulated there from the intestines. Many fresh vegetables have a diuretic and laxative effect, so they will free you from all unnecessary, including extra pounds.
Considering that weight loss is a long process, the most correct option is to alternately use all types of dietary salads in order to burn fat, cleanse the body, and maintain muscle mass.
through the pages of history. The first salads appeared in ancient Rome, when garden greens were mixed with honey, pepper and salt.
Grocery list
Not all salads can be included in the diet for weight loss. They should contain only useful ones that have additional effects such as diuretic, laxative or fat burning. Such ingredients include:
- greenery;
- nuts;
- (only potatoes are boiled, all the rest are fresh);
- olives;
- berries;
- mushrooms;
- , dried fruits;
- lean meat (mainly chicken breast cooked without skin in salted water);
- boiled eggs (prefer proteins);
- fish fillet;
- seafood.
Prepare salads mainly from simple products, not exotic ones. Nutrition experts have long recommended eating only what grows in your area. Therefore, if you are considering what to choose: squid or cabbage, choose the latter option. It will be more useful for digestion, which means that it will contribute to weight loss faster.
How to process them?
- Preference is given to fresh products.
- Fruits, vegetables, berries, herbs are thoroughly washed.
- All fatty pieces are removed from the meat, the skin is removed from the poultry.
- If they are to be cooked, then it must be boiled in unsalted water. In extreme cases - baking or stewing, but not frying.
How to season salads for weight loss
- extra virgin olive oil;
- unrefined sunflower oil;
- sour cream 10% (once a week);
- low-fat Greek yogurt;
- balsamic, wine or apple cider vinegar;
- concentrated or slightly diluted lemon juice.
Even with these dressings, you need to be extremely careful: oils - no more than 15 ml per day, so as not to exceed the daily calorie content of the diet. Vinegar and lemon juice can trigger heartburn. It is better to change them daily and keep track of the amount used.
If everything on this list has already been tried and is pretty fed up, below you will find several recipes for low-calorie diet dressings that will give your salads a unique taste without adding extra calories.
Cannot be driven:
- mayonnaise;
- fat sour cream;
- shop sauces;
- soy sauce.
life hacks
If carrots are present in the salad, be sure to add oil to it, as it contains a large amount of fat-soluble vitamin A.
For breakfast, it is better to cook vegetable salads, for lunch - with olive oil, for dinner - protein (with fish, chicken, seafood). For lunch and afternoon snack, leave fruit.
As you know, when losing weight, it is undesirable to add salt to dishes. Salads are no exception. If without it they seem bland, add dry garlic, mustard seeds or spicy seasonings, and their taste will change for the better.
It is better to spread dishes on lettuce leaves in a slide, decorate with chopped herbs (dill, basil, parsley, cilantro, onion feathers), nuts or fresh berries crushed into crumbs. Such a design will definitely not let you break even with yourself.
Fruit salads are best used for snacks to satisfy hunger and brighten up the weekdays of the diet. They are easy to prepare: no need to cook anything, all the ingredients are cut into large pieces, only unsweetened yogurts can be used from dressings. Another advantage is their large number of variations. Fruits go well together. Mix everything you find at home and your low-calorie meal is ready!
Even if you are crazy about some diet salad, do not get hung up on it. Remember: the key to healthy weight loss is a varied diet. No matter how useful the Brush is, its ingredients cannot contain all the useful substances necessary for the normal functioning of the body. Therefore, every day try to cook something new, change the ingredients, experiment.
With the world - on a string. The most expensive salad in the world called Florette Sea&Earth is not low-calorie, although it is an ideal protein dish. It is served in Oxford. It consists of snow-white beluga caviar, lobster, spiny lobster, Cornish crab, grated truffles, asparagus, floretta leaves and potatoes. The dressing is made from ground red pepper and extra virgin olive oil. The cost is $1,000.
Best Recipes
The calorie content of salads in brackets is based on 100 g of a ready-made dish.
Diet dressings
With butter
Mix 100 ml of quality (cold-pressed only), 10 ml of apple cider vinegar, juice squeezed from ½ lemon. Reveals the taste of vegetables in a new way.
Italian
Mix 100 ml of Italian olive oil (only cold pressed), 10 ml of wine vinegar, 10 g of oregano, basil and marjoram (all spices are dry), 1 crushed or grated garlic clove, ground pepper (quantity and variety - to taste) ). Suitable for green salads.
Aioli
Mix 100 ml of any vegetable oil, juice squeezed from ¼ lemon, 1 hard-boiled yolk mashed with a clove of garlic, ground pepper and any other seasonings (quantity - to taste). Beat until smooth. The sauce is reminiscent of homemade mayonnaise and perfectly complements poultry and seafood.
All dressings after preparation should be stored unopened in the refrigerator for no more than 1 week.
Protein salads
With chicken
- "The Little Mermaid" (109 kcal)
Cut into strips of 200 g of squid (boiled or canned) and chicken fillet cooked without salt, 1 peeled apple. Let the onion into half rings. Mix all. Season with ground pepper (black / red) and low-fat sour cream.
- "Mercury" (91 kcal)
Put on straws 250 g of chicken breast cooked without salt and 100 g of cucumbers. Randomly cut into 150 g thoroughly washed. Grind 1 onion, 2 egg whites, 50 g of boiled mushrooms. Mix all ingredients. From spices, ground pepper (black / red) is suitable. Fill with low-fat sour cream.
- "Lady's whim" (103 kcal)
Put on straws 200 g of chicken fillet cooked without salt. Cut into cubes 100 g canned pineapple. Chop 1 boiled egg. Crush 4 garlic cloves. Mix all ingredients. From spices, ground pepper (black / red / mixture) is suitable. Fill with unsweetened yogurt without additives. Top with 50 g of grated hard cheese and a few cranberries.
- "Model" (69 kcal)
Randomly cut 200 g of chicken fillet cooked without salt, 200 g of broccoli scalded with boiling water, 100 g of fresh cucumbers. Mix. Spices are not required. Any refill will do.
- "Chicken Bob" (68 kcal)
Randomly cut 100 g of chicken fillet cooked without salt, mix it with 100 g of canned beans. Cut into quarters 100 g cherry tomatoes, chop 1 onion. Mix. From spices, ground pepper is suitable (preferably black). Fill with any oil. From greens for decoration, give preference to dill.
With cottage cheese and vegetables (70 kcal)
- From fresh cabbage (65 kcal)
Chop fresh white cabbage, squeeze it with your hands to release the juice abundantly. Grate fresh beets. Mix them in a ratio of 3 to 1. Fill with oil.
- From Chinese cabbage (98 kcal)
Chop a quarter fork of Chinese cabbage. Put red bell pepper (1 pc.) into straws. 2 blanched tomatoes, chopped randomly Chop a bunch of fresh arugula. Mix everything, sprinkle with lemon juice.
- From broccoli (97 kcal)
Recipe from the Dukan diet for weight loss at the "Alternation" stage. Disassemble into inflorescences 200 g of broccoli. Place in a bowl over lettuce leaves. 100 g 12% feta cheese cut into small cubes. Sprinkle them over the cabbage. Pour 100 ml of fat-free yogurt on top and sprinkle with dill. Do not stir.
from carrots
- From carrots and apples (35 kcal)
Both ingredients are passed through a grater in equal quantities. The apple does not need to be peeled (just remove the seeds with the core). Mix. Leave for half an hour to extract the juice - it will be a natural dressing.
- From carrots and beets (30 kcal)
One of the variations of the famous "Brush", only without cabbage. This salad has a clear advantage: the laxative and diuretic effects are more pronounced, but without bloating and flatulence as side effects. Both fresh vegetables are passed through a grater and mixed in equal quantities. No dressing or seasoning required.
fat burning
from avocado
- "Tender cherry" (81 kcal)
Cut 10 cherry tomatoes in half. 1 avocado, peeled and cut into small cubes. Chop the basil. Mix. Season with ground black pepper and dry spices to taste. Can be seasoned with balsamic vinegar or olive oil.
- "Sports" (92 kcal)
1 avocado, peeled and cut into small cubes. Boil 150 g of peeled shrimp. Put 50 g of celery (stalks) into thin straws. Grind 20 g of leeks. Crush a few garlic cloves (amount to taste). Mix. Pour 15 ml of wine vinegar. Arrange on lettuce leaves. Top with chopped parsley.
- "Light" (96 kcal)
Peel 1 avocado and cut into small cubes. Randomly cut into 150 g of tomatoes and cucumbers. Chop 1 onion. Sprinkle with any herbs, season with ground pepper (black / red / mixture). For dressing, take olive oil and lemon juice, 10 ml each. Mix everything.
from celery
- From stalk celery (103 kcal)
Randomly chop 100 g of tomatoes and celery stalks. Peel ½ ripe avocado and cut into small cubes. Mix. Sprinkle with lime juice.
- From celery root (98 kcal)
Put 200 g of peeled root through a grater. 3 bell peppers cut into strips. Boil 200 g of champignons, put them on thin slices. Crush 5 garlic cloves. Mix. From spices, any ground pepper is suitable. Refueling - based on your own preferences.
- From celery and apple (75 kcal)
The recipe is recommended for 3 stages of weight loss on the Dukan diet. Chop fresh white cabbage, squeeze it with your hands to extract abundant juice (200 g). Cut into strips celery stalks (150 g), bell peppers (50 g), peeled apples (100 g). Mix. Drizzle with lime juice. Top with grated low-fat cheese (no more than 50 g) and garnish with parsley.
Fruit (43 kcal)
Cut into quarters 4 juicy peaches, into halves - 200 g strawberries. Peel the apple, put it into small cubes. Mix, pour 150 ml of unsweetened yogurt.
The simplest
Cabbage (30 kcal)
White cabbage is chopped and squeezed until juice is released - the simplest salad for weight loss is ready to eat. Who is not too lazy, can add grated carrots, or tomatoes, or any greens to it.
Beet (42 kcal)
For major bowel cleansing. Fresh beets are rubbed on a grater, left overnight and eaten the next morning on an empty stomach without any additional ingredients.
Carrot (32 kcal)
Fresh carrots are grated and poured with olive oil. Optionally, you can add garlic, apples, beets or cabbage.
From boiled beets (49 kcal)
From fresh beets, many have intestinal disorders. In this case, it is recommended to prepare a boiled salad. It is more gentle on the stomach. It is better to supplement it with garlic.
From cucumbers and tomatoes (25 kcal)
Mix both vegetables in equal amounts. Top with garlic or onion. Grated cheese will also come in handy. Refueling can be any.
From seaweed (30 kcal)
Add grated carrots and a little boiled shrimp to store-bought kelp - you get both a fat-burning and protein salad at the same time.
All of these delicious diet salads are easy to make at home, won't take long, and won't break your bankroll. Do you want weight loss to be effective and safe for health? Then be sure to include them in your daily diet, replace them with dinners and snacks, and a lightened body will thank you.
The problem of excess weight can be solved if you create an individual set of measures for weight loss, which will include dietary nutrition.
A weight loss diet is a balance between calorie intake and calorie burn. This does not mean that a person should limit himself in everything, but some foods should be excluded: sugar, wheat flour, fatty meat, animal fats. Salt intake should be reduced to a minimum, do not eat anything fatty, smoked, fried, salty. All this slows down the process of losing weight, and in large doses, on the contrary, weight increases.
During weight loss, along with the main non-calorie dishes, you must definitely eat different dietary salads. They are made from foods that contain fiber. This helps the body prepare for meals, and many of them, eaten in the morning on an empty stomach, cleanse the intestines, acting like a brush.
Nutrition should be balanced and healthy. It is dangerous to go on starvation diets or take only monotonous food. It should include all the substances necessary for the normal functioning of the body. The greatest preference is given to complex carbohydrates containing fiber, then proteins needed by the body, and least of all, fats should be consumed, which should be of vegetable origin.
Complex carbohydrates are digested more slowly than simple carbohydrates in the body, producing energy. The feeling of fullness after dinner lasts longer. Their sources are:
- fruit;
- vegetables;
- cereals;
- legumes;
- coarse flour;
- starch.
There are more calories in boiled vegetables than in raw ones, it is preferable to bake them or eat them raw. In salads, you can use an unlimited amount of greens. It is better not to cut it with a knife, but to tear it with your hands. This saves more vitamins and nutrients.
Proteins are one of the most important components of a balanced healthy diet. They are contained in
- meat;
- fish;
- eggs;
- mushrooms;
- dairy products.
Meat should not be fatty. In salads, you can use lean beef, veal, chicken, poultry meat. Mushrooms can be any, but boiled. Dairy products should have a minimum amount of fat.
Fish contains a large amount of vitamin D, phosphorus, iron, calcium, so sea, freshwater fish and seafood must be included in dietary salads. In addition, the omega-saturated acids contained in sea fish are important for female beauty.
Meat and fish should be boiled or steamed.
Salads are used as an independent dish for breakfast, dinner or prepared as a side dish in the main dish for lunch.
salad dressing
Dietary salads are dressed with vegetable oil, fat-free sour cream, natural yogurt, soy sauce. Sometimes you can treat yourself to a low-percentage mayonnaise or mayonnaise sauce. Instead of salt and vinegar, lemon juice will improve the taste. You can add an unlimited amount of different greens to salads.
vegetable salad recipes
cleansing salad
All types of cabbage are ideal for dietary salads. It is filled with vitamins, minerals, nutrients, but it is non-caloric.
- carrot;
- White cabbage;
- sea cabbage;
- beet;
- an Apple;
- prunes;
- lemon;
- vegetable oil.
Prunes (50 g) must first be soaked. Grate washed raw carrots, white cabbage and beets (100 g each), mix. When the vegetables give juice, add grated apple, chopped prunes and 100 g of seaweed. Drizzle a little oil and add lemon juice. 100 g of this salad contains 75 kcal.
Salad with savoy cabbage
Savoy cabbage contains the substance glutathione, which is a very strong antioxidant, so it is recommended to consume this product regularly.
- savoy cabbage;
- tomatoes;
- vegetable oil;
- Dill;
- salt.
Savoy cabbage should be chopped, 1-2 tomatoes cut into slices, mix everything. Add vegetable oil (a teaspoon) and chopped dill. Salad a little salt, you can add your favorite spices.
Vegetable cleansing salad
Beets are a unique product. It contains vitamins A, C, E, B vitamins, iron, magnesium, calcium, manganese and many other components necessary for the human body. It improves blood composition, lowers cholesterol and is not high in calories at all. To cleanse the body and lose weight, salads with beets are a must.
- carrot;
- White cabbage;
- beet;
- fresh greens;
- vegetable oil.
Wash and peel the vegetables, chop on a grater, sprinkle with herbs. Mix a teaspoon of oil and lemon juice, season the dish. It is good to eat in the morning or in the evening to cleanse the intestines.
Salad with boiled beets
Boiled beets do not lose most of their properties; for the stomach and intestines, it is lighter than raw.
- beet;
- onion;
- natural yogurt;
- salt.
Beets should be washed and boiled. When it cools down, grate it and add 1 chopped onion. In order for the onion not to be bitter, it is doused with boiling water. Fill the salad with low-fat yogurt, you can salt. Sprinkle any herbs you like on top.
Salad "Sweet Pepper with Apple"
Bulgarian pepper is a product containing 80% carbohydrates. It contains a large amount of vitamins and minerals that are beneficial for a woman and her appearance. It improves the structure of the hair, aligns the nails.
- Bell pepper;
- an Apple;
- salad;
- parsley;
- green onions;
- fat-free sour cream;
- salt.
Chop one piece of washed pepper and apple into strips, chop the greens. Mix all the ingredients, season with sour cream and salt. Good to eat during lunch.
Salad "Vegetable rainbow"
- bell pepper;
- tomatoes;
- green onions;
- parsley.
One piece of yellow and green bell pepper should be cut into large strips. Cut three small tomatoes into wedges. Put the vegetables in a saucepan, sprinkle with green onions on top and pour a small amount of vegetable broth. Put the dishes with the salad in the oven for half an hour. Garnish with parsley leaves.
This salad can be eaten hot or cold. It will be good if you do not stew it in the oven, but leave the vegetables fresh and add cucumber. Can be used as a side dish.
"Slimming" salad
Celery is successfully used in any dishes for weight loss. This is one of the lowest calorie foods. The minerals contained in it are useful for women's hair, nails and skin, increases activity and efficiency, and is an excellent opponent of stress.
- cabbage;
- celery;
- cucumber;
- onion;
- lemon;
- greenery;
- vegetable oil.
Celery (4 pieces) and cabbage (500 g) finely chopped and mashed well with your hands. Add 3 cucumbers cut into strips, 2 chopped onions. Pour dressing from vegetable oil and juice of half a lemon. Mix, put in a salad bowl and garnish with parsley and dill.
mushroom salad recipe
mushroom salad
Mushrooms are very valuable for the presence of protein in their composition, but they contain fiber, which is difficult to digest. Therefore, mushrooms must be cut very finely and chewed thoroughly during meals.
- mushrooms;
- vegetable oil;
- pepper;
- greenery;
- lemon.
Boil 150 g of any mushrooms well, dry from water and cut. Mix oil, herbs and lemon juice, season the dish. You can pepper.
meat salad recipes
"Spicy Salad"
- chicken fillet;
- cucumber;
- Sweet pepper;
- garlic;
- soy sauce.
Fillet (100 g) boil and disassemble into small fibers. One or two small cucumbers and finely chop the pepper. Make a dressing from the sauce and crushed garlic, mix everything. You can eat for breakfast as a very nutritious dish. Products, if desired, are cut into cubes.
Salad "Meat"
- veal;
- potato;
- cucumber;
- greenery;
- fat-free sour cream.
Chop lean boiled meat, boil and chop a few potatoes, grate cucumbers. Pour over the mixed products with sour cream. Greens can be taken to taste. Salad salt.
Recipes with fish and seafood
Salad "Sea surf"
- seafood;
- cucumber;
- hard cheese;
- greenery;
- soy sauce.
Shrimp (200 g) and boil the squid carcass. This must be done in turn, because it takes different times. Cut one cucumber and 50 g of cheese and mix with seafood and herbs. Fill the salad.
This salad turns out to be very tasty, but quite high in calories, so you should not eat it often. It is better to alternate it with vegetables and fruits.
Salad "Fish and vegetables"
- a fish;
- cucumber;
- potato;
- a tomato;
- salad;
- mayonnaise sauce.
Boil the fish (200 g), separate from the bones and cut into small pieces. Boil potatoes (2-3 pieces). Chop vegetables. Mix all salad ingredients and pour over dressing. If there are few vegetables left, you can decorate the salad with them.
This salad is quite high in calories. You can eat it as a main dish during lunch.
fruit salad recipe
Salad "Fruits"
- an Apple;
- any fruit 1 piece;
- mayonnaise, yogurt, sour cream.
Wash all fruits in equal quantities, peel and cut at your discretion. Mix. If you fill this salad with low-calorie mayonnaise, you can serve it with meat. Mixed with low-fat yogurt or sour cream, it is eaten as an independent dish. Sprinkle the top of the salad with finely chopped orange zest.
Video - Diet salad "Health"