Recipes for light low-calorie salads. Dietary salads for weight loss at home. Diet Caesar with chicken

Dietary salads are very, very useful for the human body. After all, they contain a huge amount of various vitamins, trace elements, vegetable protein, as well as fiber, which is able to cleanse the stomach. By consuming such salads every day or at least several times a week for preventive purposes, you will help your stomach unload, get enough of the necessary blood substances, and you yourself will receive a huge boost of vitamins that are so necessary for the normal functioning of the body. It should also be noted that dietary salads are very important for those who want to get rid of unnecessary pounds. Indeed, due to the balance between useful substances and a low number of calories, diet salads perfectly cleanse the body of toxins, toxins, excess fats and are well digested themselves. In addition, dietary salads can be an excellent decoration for a festive table. That is why you are offered a selection of the most useful and simple recipes on how to prepare diet salads, as well as diet salads for weight loss. Here, for example, you can find recipes on how to cook diet cabbage salads, diet chicken salads, low-calorie vegetable salads, and delicious low-calorie fruit salads. If you are new to cooking, then for your convenience, this category provides clear recipes for dietary salads with photos. With such recipes for preparing delicious salads, you will spend a minimum of time and effort. In just a few minutes, delicious dietary salads will delight you with their impeccable taste and appearance. Choose mouth-watering recipes for dietary salads and please yourself and your loved ones with healthy dishes.

06.06.2019

Korean-style asparagus salad with carrots

Ingredients: cucumber, Chinese cabbage, Korean carrot, soy sauce, flax seed, soy asparagus

Soy asparagus in the company of fresh cucumber and Korean carrots seasoned with soy sauce is a great salad for all occasions. It turns out tasty, appetizing, and healthy!

Ingredients:
- 1 fresh cucumber;
- 3-4 leaves of Beijing cabbage;
- 120 g of carrots in Korean;
- 3 tablespoons soy sauce;
- 1\5 tsp flax seeds;
- 100 g of soy asparagus.

30.05.2018

Diet cabbage salad

Ingredients: chicken leg, cabbage, mustard seeds, vegetable oil, vinegar

Ordinary cabbage makes excellent salads - tasty and healthy. Such recipes are popular with those who are on a diet. We suggest you make a salad of cabbage and boiled chicken - it will be more interesting and tastier.

Ingredients:
- chicken ham or breast - 1 pc;
- cabbage - 1 head;
- mustard grains - 7 gr;
- little vegetable - 1 tablespoon;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

Ingredients: chicken breast, egg, carrot, cucumber, onion, spinach, sauce, pepper, lemon

For our thin people, I offer an excellent recipe for a delicious diet salad with chicken breast. It turns out very tasty and satisfying.

Ingredients:

- 130 grams of chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onion;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Diet salad with avocado

Ingredients: avocado, tomatoes, lemon, garlic, olive oil, salt, pepper

Today I propose to prepare a very tasty dietary salad from avocados. The recipe is very simple and fast. You can prepare such a salad both for every day and for the festive table.

Ingredients:

- avocado - 1 pc.,
- tomatoes - 180 grams,
- lemon juice - 2-3 tablespoons,
- garlic - 2 cloves,
- olive oil - 3-4 tablespoons,
- salt,
- black pepper.

23.04.2018

Salad of fresh cabbage and carrots with vinegar

Ingredients: fresh cabbage, carrots, onions, salt, sugar, apple cider vinegar, vegetable oil, green onions, herbs

I bring to your attention a very tasty and interesting recipe for making my favorite salad of fresh cabbage and carrots with vinegar.

Ingredients:

- 300-350 grams of cabbage;
- 1 carrot;
- half an onion;
- salt;
- sugar;
- 2 tablespoons apple cider vinegar;
- 2-3 tablespoons vegetable oil;
- a bunch of greens.

21.03.2018

Beet salad with apple

Ingredients: boiled beetroot, apple, lemon juice, sour cream, yogurt, salt, walnuts, black pepper

I suggest you cook a very tasty and healthy salad with beets and apples. We will fill it with sour cream or yogurt.

Ingredients:

- 2 beets;
- 1 apple;
- 1 tsp lemon juice;
- 3 tablespoons sour cream or yogurt;
- salt;
- 4-5 walnuts;
- a pinch of black pepper.

21.02.2018

Green radish salad with carrots

Ingredients: radish, apple, carrot, garlic, oil, salt

This lean salad with green radish and carrots is very tasty. I have described the recipe for this salad in detail for you.

Ingredients:

- 1 green radish,
- 1 apple,
- 1 carrot,
- 1 clove of garlic,
- 5 tsp vegetable oil,
- salt.

30.01.2018

Cottage cheese salad

Ingredients: crab sticks, cottage cheese, tomatoes, eggs, yogurt, sour cream, salt, ground black pepper

I bring to your attention an excellent dietary salad with cottage cheese, crab sticks and tomato. The recipe is very simple and fast.

Ingredients:

- 100 grams of crab sticks,
- 100 grams of cottage cheese,
- 1 tomato,
- 1-2 eggs,
- yogurt or sour cream
- salt,
- ground black pepper.

26.01.2018

Salad "Bride" with chicken and melted cheese

Ingredients: chicken, melted cheese, potatoes, carrots, eggs, onions, sour cream, salt

Salad "Bride" is a very tasty and tender salad that my whole family simply adores. We will fill this salad with sour cream, so it can rightfully be considered dietary.

Ingredients:

- chicken fillet - 1 pc.,
- melted cheese - 100 grams,
- potatoes - 1 pc.,
- carrots - 1 pc.,
- eggs - 2 pcs.,
- bow - 1 pc.,
- sour cream - 150-180 grams,
- salt.

28.12.2017

Beet salad with fried onions

Ingredients: beetroot, onion, sauce, oil, vinegar, egg, herbs, salt, pepper

For the main course, I suggest you prepare a very tasty and healthy salad with beets and fried onions. The recipe is simple and fast.

Ingredients:

- 500 grams of beets;
- 220 grams of onion;
- 25 ml. soy sauce;
- 30 ml. sunflower oil;
- 15 ml. wine vinegar;
- 15 grams of butter;
- 6 quail eggs;
- 20 grams of parsley;
- salt;
- black pepper.

23.12.2017

Vegetable salad with feta "Boats"

Ingredients: avocado, tomato, celery, Chinese cabbage, feta, cheese flavored croutons, vegetable oil, thyme, pink pepper

Today I want to offer you an excellent recipe for a delicious and beautiful salad with feta cheese and crackers. The recipe is very simple and fast enough.

Ingredients:

- 1 avocado,
- 1 tomato,
- 2 stalks of celery,
- 50 grams of Beijing cabbage,
- 100 grams of feta cheese,
- 10-15 crackers with cheese flavor,
- 50 grams of vegetable oil,
- a pinch of thyme
- 5 pink peppercorns

16.12.2017

Korean potato

Ingredients: potatoes, soy sauce, ground black pepper, paprika, nutmeg, garlic, vegetable oil

Korean-style potatoes are very spicy and fragrant. This dish is sure to please all lovers of Korean salads. Soy sauce and spices give the dish a unique oriental taste. You should try this appetizer!

Required products:

- 500 g of potatoes;
- 50 ml of soy sauce;
- 1/2 tsp black ground pepper;
- 1/2 tsp ground paprika;
- a pinch of nutmeg;
- 1-2 cloves of garlic;
- 50 ml of vegetable oil.

12.12.2017

Korean homemade carrots

Ingredients: Carrots, garlic, vegetable oil, herbal vinegar 6%, ground coriander, red hot ground pepper, black ground pepper, sugar, salt, parsley

Korean Carrot is a cold vegetable appetizer with a spicy taste and a wonderful aroma of spices. This savory dish can be used both as an independent dish and as an ingredient for making delicious salads.

To prepare homemade Korean carrots you will need:

- 400 g of carrots;
- 2-3 cloves of garlic;
- 50-60 ml of vegetable oil;
- 1.5-2 tbsp. l. vinegar 6%;
- 2-3 tsp ground coriander;
- 1/4 tsp red hot ground pepper;
- a little black ground pepper;
- a pinch of sugar;
- a little salt;
- a few sprigs of parsley.

09.12.2017

American cole slaw salad

Ingredients: cabbage, carrot, salt, pepper, mustard, mayonnaise, sour cream, dill, vinegar

This salad "Cole Slow" came to us from America. I have described the classic recipe for this vitamin salad in detail for you.

Ingredients:

- 100 grams of red cabbage;
- 100 grams of white cabbage;
- 1 carrot;
- salt;
- pepper;
- 1 tsp mustard;
- 1 tbsp mayonnaise;
- 1 tbsp sour cream;
- a bunch of dill;
- 1 tbsp wine or apple cider vinegar.

10.11.2017

Delicious sauerkraut

Ingredients: cabbage, carrot, vinegar, vegetable oil, sugar, salt, bay leaf, pepper, curry, cloves, fennel seeds

Cooking sauerkraut does not take much time, usually it takes much longer to wait until the cabbage ferments and "comes to condition". I offer you a simple recipe for sauerkraut, you can eat it in 3-4 days.

Ingredients:
- White cabbage,
- vegetable oil,
- Apple vinegar,
- black peppercorns,
- laurel,
- cloves,
- fennel seeds,
- curry seasoning
- salt,
- sugar.

25.09.2017

Salad with beets and prunes

Ingredients: orange, beetroot, apple, walnuts, prunes, vegetable oil, salt

Vegetable snacks are always in demand and, to our joy, there are many of them. One of the options for preparing a healthy, light and beautiful salad today is brought to your attention. Preparing a salad with beets, prunes, apples, oranges and nuts.

Ingredients:
- prunes - 6 pcs.,
- beets - 1 pc.,
- orange - 1 pc.,
- walnuts - 5 pcs.,
- apple - 1 pc.,
- vegetable oil - 2 tablespoons,
- salt to taste.

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.

1. Boil chicken or beef fillet, cut into strips.
2. Eggs are also boiled, cooled, peeled and separated from the whites of the yolks.
3. Boiled carrots cut into small cubes.
4. We combine meat with carrots, chopped protein and peas.
5. 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.

1. Finely chop the crab sticks.
2. Boil the eggs, separate the whites from the yolks. Finely chop only the whites.
3. We cut the cucumber.
4. Open canned corn, drain water.
5. 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.

1. Let's do the chicken breast first. It is best to bake it in the oven and cut into small pieces.
2. Lettuce leaves and tomatoes are cut, bread rolls are randomly broken.
3. We combine the ingredients, three cheese.
4. 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.

1. Olives cut in half.
2. Rzhem lettuce leaves into pieces.
3. Tomatoes and cucumbers, cheese, onion cut into small cubes.
4. 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.

1. Lettuce is laid out in layers. The first is fish mashed with a fork.
2. The second is grated egg whites. Drizzle them with some yogurt.
3. The third is a layer of carrots, also poured with yogurt.
4. Next is the grated cheese.
5. 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.

1. Bake sweet bell pepper in the oven, remove the skin, cut into strips.
2. We cut the onion into half rings, three cheese on a grater.
3. We cut tomatoes and cucumbers, as convenient.
4. 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.

1. Boil carrots, beets, beans and potatoes.
2. Let the vegetables cool, peel them, cut into small cubes.
3. We also cut the pickled cucumber and onion into medium-sized slices.
4. We combine the components, we introduce squeezed sauerkraut to them.
5. 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.

1. Peel cucumber, carrot and apple, cut into strips.
2. Mix everything, salt and pepper, season with sour cream.
3. Let the dish stand for 5-10 minutes and serve.

Delicate with pineapple

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.

1. Shred the cabbage, sprinkle with salt and set aside.
2. Cut the cheese into small cubes.
3. Open the pineapples, drain the liquid and also cut into medium-sized pieces.
4. 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.

1. Boil the chicken liver and cut into slices.
2. We clean all the vegetables and also cut into small cubes.
3. 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.

1. Shred Chinese cabbage.
2. Boil seafood if it is fresh. You can also use pickled mixture.
3. We cut the tomatoes and onions into small cubes.
4. 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.

1. Boil the shrimp until cooked, clean and put in a salad bowl.
2. Peel the avocado, cut into small cubes.
3. Tear lettuce leaves into pieces.
4. 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!

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:

• greens;
• 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?

1. Preference is given to fresh products.
2. Fruits, vegetables, berries, herbs are thoroughly washed.
3. All fatty pieces are removed from the meat, the skin is removed from the poultry.
4. 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 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 leek. 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. To 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.

Ingredients

• 200 g iceberg lettuce;
• 50 g chicken breast;
• 1 egg;
• 30 g of white bread;
• 1 clove of garlic;
• 15 g cheese 15% fat;

Cooking

Cut the breast into pieces, fry in a dry frying pan until tender. Boil and chop the egg, grate the cheese, chop the garlic. Cut the bread into small cubes and fry in a pan or bake in the oven until crispy. Tear the lettuce leaves into small pieces with your hands. Mix all ingredients in a bowl, season with olive oil.

Per serving: 304 kcal, 25 g protein, 13 g fat, 21 g carbohydrates.

Ingredients

• 30 g small pasta;
• 50 g salmon;
• 6 cherry tomatoes;
• 100 g frisse;
• 10 g pesto.

Cooking

Wrap the salmon fillet in foil and bake in the oven at 180 degrees for about 10 minutes. Boil pasta until al dente. Cut the tomatoes into quarters. Wash Frisse. Mix the ingredients in a bowl and season with the pesto. This salad can be eaten warm.

Per serving: 267 kcal, 19 g protein, 9 g fat, 28 g carbohydrates.

Ingredients

• 60 g of boiled beef;
• 1 small eggplant;
• 2 tomatoes;
• 80 g radish;
• 150 g romano;
• ¼ red onion;
• 1 teaspoon olive oil.

Cooking:

Cut into pieces. Wrap eggplant and 1 tomato in foil and bake in an oven preheated to 200 degrees for 25 minutes and 15 minutes, respectively. Cut the onion into half rings, the radish into half circles, the eggplant, and both tomatoes into slices. Mix all ingredients and season with olive oil. This salad can be eaten warm or cold.

Per serving: 292 kcal, 20 g protein, 15 g fat, 22 g carbohydrates.

Ingredients

• 30 g chickpeas;
• 60 g canned beans;
• ¼ avocado;
• 1 large tomato;
• 100 g spinach;
• 1 teaspoon vegetable oil.

Cooking

Soak chickpeas for 8-12 hours, then boil until tender. Slice the avocado and tomato. Fry the spinach in a frying pan with a tablespoon of water and cool. Mix all ingredients, season with oil.

Per serving: 316 kcal, 15 g protein, 13 g fat, 39 g carbohydrates.

Ingredients

• 70 g chicken breast;
• 6 cherry tomatoes;
• 1 cucumber;
• 10 g hot pepper;
• 100 g spinach;
• 40 g canned tangerines;
• 10 g cheese 15% fat;
• 1 teaspoon olive oil.

Cooking

Cut the breast fillet and fry in a dry frying pan. Cut the pepper into half rings, cucumber into slices, cut the tomatoes into quarters. Add spinach, tangerine, grated cheese and pour over oil.

Per serving: 232 kcal, 24 g protein, 8 g fat, 21 g carbohydrates.

Ingredients

• 60 g of champignons;
• 6 cherry tomatoes;
• 1 cucumber;
• 70 g romano;
• 2 eggs;
• 1 teaspoon olive oil.

Cooking

Boil and chop the eggs. Wash raw mushrooms thoroughly and cut into slices. Chop tomatoes and cucumber. Add romano and oil.

Per serving: 276 kcal, 18 g protein, 15 g fat, 20 g carbohydrates.

Ingredients

• 80 g turkey;
• 2 celery stalks;
• 10 g walnuts;
• ½ carrot;
• 1 cucumber;
• 100 g romano;
• 1 teaspoon olive oil.

Cooking

Cut the turkey into rectangular pieces and fry in a dry frying pan. Chop the celery, nuts and cucumber into pieces, rub the carrots on a grater. Add romano and drizzle with oil.

Per serving: 255 kcal, 18 g protein, 12 g fat, 20 g carbohydrates.

Ingredients

• 30 g of buckwheat;
• 15 g parmesan;
• 100 g spinach;
• 30 g leek;
• 100 g iceberg lettuce;
• 20 g Greek yogurt.

Cooking

Pour buckwheat with boiling water at the rate of 1 part of cereal to 2 parts of water and leave for 6-8 hours. Cut the onion, grate the parmesan, tear the lettuce leaves into pieces with your hands. Mix all ingredients, season with yogurt. wash, wrap in foil and bake in an oven preheated to 180 degrees for about 40 minutes. Then cool and cut into large cubes. Chop cherry tomatoes, chop cashews. Mix all ingredients and season with oil.

Per serving: 297 kcal, 11 g protein, 17 g fat, 30 g carbohydrates.

Ingredients

• 100 g boiled bulgur;
• 70 g lettuce leaves;
• 1 large cucumber;
• 20 g pomegranate seeds;
• 1 bell pepper;
• 20 g Greek yogurt.

Cooking

Tear the lettuce leaves with your hands, cut the cucumber and pepper into large pieces, mix in a bowl. Add boiled bulgur, grains, season with Greek yogurt.

Per serving: 168 kcal, 8 g protein, 1.6 g fat, 35 g carbohydrates.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 21 2016

Content

Weight loss-based eating programs 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 pieces;
• 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:

1. Chop the cabbage as finely as you can, grate the raw carrots and beets with a grater with large holes.
2. Mix everything, and salt the cabbage a little before that, remember with your hands so that it gives juice.
3. 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;
• greens;
• salt.

Cooking:

1. All cabbage must be washed well, dried, then chopped into thin strips, taking in equal proportions.
2. 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.
3. Cut the orange into quarters. Peel three of the skins, the rest is needed to squeeze the juice.
4. Make dressing by mixing orange juice, soy sauce, honey, oil, vinegar, garlic and onion.
5. 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:

1. The pumpkin needs to be cleaned and seeds removed, then chopped with a grater.
2. 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.
3. Dress the salad with pumpkin seed oil, mix well.
4. 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:

1. Peel the carrots, chop on a coarse grater. You can cut the garlic into small cubes and add to the salad.
2. 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:

1. The noodles must be cooked according to the instructions on the package, then placed under cold water to cool.
2. Ginger, garlic, dill, parsley, finely chop.
3. Prepare the dressing by combining vinegar, soy sauce, oil in a separate bowl.
4. Add garlic, ginger, cooked noodles to the resulting mixture.
5. Canned fish free from liquid liquid. Break the remaining contents into small pieces.
6. Remove the seeds inside the pepper. The vegetable can be cut into small cubes or thin strips.
7. 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:

1. 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.
2. Rinse the lettuce leaves well, let dry, tear into pieces with your hands.
3. Dressing for the dish includes apple juice and olive oil. The ingredients must be combined in a separate container.
4. 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:

1. Wash all fruits. Free the kiwi from the skin, cut into thin slices, persimmon into large slices.
2. Inside the pears, remove the cores, divide into thin slices with a knife, cut the apples a little larger, but also into slices.
3. Mix the prepared fruits well, season with freshly squeezed lemon juice.
4. Remove the skin from the grapefruit, then the skin from the slices, dividing the fruit into small pieces.
5. 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.

Diet salad with chicken and beans

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.

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