10 salad recipes to lose weight

When trying to lose a few extra pounds, it’s important to fill your plate with nutrient-dense, low-calorie foods. As part of a balanced eating plan, eating salad every day to lose weight can be a sensible and healthy way to incorporate fruits and vegetables into your diet.

Why are salads important if you are looking to lose weight?

Nutrient-dense foods are packed with vitamins, minerals, antioxidants, complex carbohydrates, fiber, and phytochemicals, like beta-carotene, lutein, and lycopene. To be considered nutrient-dense, your food must also be relatively low in calories, fat, sodium, and cholesterol.

Salads containing potent fruits and vegetables (PFV) fall into this category and are associated with lower rates of chronic disease. According to a June 2014 study, classified and defined FPP foods are those that provide 10 percent or more of the daily value per 100 calories of 17 qualified nutrients: potassium, fiber, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc, and vitamins A, B6, B12, C, D, E, and K.

Consider choosing foods for your salads to lose weight that have the highest score in the results, such as green leafy vegetables (chard, beets, spinach, chicory, leaf lettuce) and cruciferous foods (watercress, Chinese cabbage, kale , kale, arugula).

Also, fruits and vegetables that belong to the yellow / orange (carrot, tomato, winter squash, sweet potato), allium (spring onion, leek), citrus (lemon, orange, lime, grapefruit) and berry (strawberry, blackberry) groups.

High-fiber, low-calorie fruits and vegetables

The Mayo Clinic suggests that women should eat at least 21 to 25 grams of fiber a day and men should consume 30 to 38 grams a day. Here are some examples of high-fiber, low-calorie fruits and vegetables that are best suited to your salads to burn fat. These include:

• Beet greens: 8 calories and 1.4 grams of fiber per cup, shredded.
• Celery: 16 calories and 1.6 grams of fiber per cup, chopped.
• Starfruit or Starfruit – 33 calories and 3 grams of fiber per cup, sliced.
• Cabbage – 35 calories and 4.1 grams of fiber per cup, shredded.
• Broccoli: 27 calories and 2.6 grams of fiber per half cup, chopped.
• Carrots: 27 calories and 2.3 grams of fiber per half cup, sliced.
• Turnip greens: 29 calories and 5 grams of fiber per cup, chopped.
• Spinach: 7 calories and 0.7 grams of fiber per cup.
• Kale – 7.4 calories and 0.9 grams of fiber per cup.

A good way to add more fiber to your salad is to sprinkle chopped walnuts, quinoa, hemp hearts, or chickpeas on your veggies.

What you should avoid when preparing your salads to lose weight?

It’s easy to turn your healthy salad into a high-fat, high-calorie dish by smothering it with the wrong dressing. Be wary of store-bought salad dressings or salad dressings in restaurants, which contain excess fat and sodium.

Avoid creamy dressings like ranch, thousand islands, green goddess, and blue cheese, which can add up to 140 extra calories per 2 tablespoons.

Fat-free options may not be any better, as some have added sugar to make up for the fat removed. When dining out, ask for your dressing on the side and dip your fork in it before each bite of salad. That way, you can still enjoy the dressing, but in much smaller amounts.

If you love eating salad to lose weight at home and you like dressing, homemade vinaigrettes are your best option. Mix some extra virgin olive oil, sesame oil or avocado with vinegar and your favorite herbs and spices.

Avoid toppings like fatty cheeses, honey-crusted nuts, bacon, or fried croutons. Instead, use grapes, nuts, or whole grains, such as cooked brown rice, quinoa, faro, or barley, to add texture to your salad.

Seeds are also a healthy option that won’t tip the scales for extra calories. For example, sesame seeds contain only 5 calories per quarter teaspoon.

10 salad recipes to lose weight

Now let’s venture into the good. Here we share 10 very varied recipes rich in ingredients, full of nutrients and, above all, low in calories, which means that these salads are excellent for your weight loss diet.

Salmon salad for weight loss

Ingredients

Serves 4 plates

• 1 salmon fillet (1/2 kilo).
• 1/2 teaspoon salt.
• 1/2 teaspoon plus 1/8 teaspoon coarse ground pepper, divided.
• 2 tablespoons lemon juice, divided.
• 4 sprigs of fresh dill.
• 1 cup of chopped peeled cucumber.
• 1/2 cup low-fat sour cream.
• 1/4 cup finely chopped sweet red bell pepper.
• 1/4 cup fresh dill chopped.
• 3 tablespoons capers, drained.
• 8 cups of lettuce of your choice.
• 1 medium peach, peeled and sliced.
• 1/4 cup of chopped hazelnuts.
• 1/4 cup fresh blueberries.
• 4 thin slices of red onion, separated into rings.

Addresses

• Place salmon on greased baking sheet; Sprinkle with salt and 1/2 teaspoon of pepper. Drizzle with 1 tablespoon lemon juice; top with sprigs of dill.
• Bake, uncovered, at 220 ° C for 15-18 minutes or until fish flakes easily with a fork. Shred the salmon into large chunks.
• In a small bowl, combine the cucumber, sour cream, red bell pepper, chopped dill, capers, and the rest of the bell pepper and lemon juice.
• Divide the lettuce among four plates. Top with peach, hazelnut, blueberry, onion, and salmon. Serve with dressing.

Nutritional information

1 serving: 305 calories, 18 g fat (4 g saturated fat), 67 mg cholesterol, 571 mg sodium, 13 g carbohydrates (7 g sugars, 3 g fiber), 25 g protein.

Broccoli salad with lemon

Ingredients

Serves 12 plates

• 1/4 cup apple cider vinegar.
• 1/4 cup lemon juice.
• 1/2 cup low-fat mayonnaise.
• 2 tablespoons mustard.
• 1 teaspoon garlic salt.
• 1/8 teaspoon pepper.
• 170 grams of low-fat fresh cheese.
• 14 cups small broccoli florets.
• 340 grams of fresh mushrooms, stems removed, chopped.
• 16 bacon strips, cooked and sliced.
• 1 cup of raisins.
• 1/3 cup red onion, minced.
• Lemon wedges, optional.

Addresses

1. Place the first 8 ingredients in a blender; cover and process until smooth.
2. In a large bowl, combine the broccoli, mushrooms, bacon, raisins, and onion. Pour the dressing over the salad. Refrigerate until serving.
3. If desired, serve with lemon wedges.

Nutritional information

1 cup: 222 calories, 13 g fat (5 g saturated fat), 30 mg cholesterol, 520 mg sodium, 21 g carbohydrates (14 g sugars, 3 g fiber), 8 g protein.

Beet and peach salad

Ingredients

Serves 8 dishes

• 2 medium peaches, sliced.
• 1/2 cup balsamic vinaigrette.
• 1 sliced ​​cooked beet.
• 1/2 cup of crumbled feta cheese.
• Choose your preferred mixed green leafy salad (approx. 2 cups).

Addresses

On a serving plate, toss the vegetables and peaches with the vinaigrette. Top with beets and cheese; serve immediately.

Nutritional information

1 cup: 84 calories, 4 g fat (1 g saturated fat), 4 mg cholesterol, 371 mg sodium, 10 g carbohydrates (6 g sugars, 3 g fiber), 3 g protein. Diabetic exchanges: 2 vegetables, 1/2 fat.

Grilled Chicken Salad with Blueberry Vinaigrette

Serves 4 plates

Ingredients

• 2 boneless, skinless chicken breast halves.
• 1 tablespoon of olive oil.
• 1 clove garlic, minced.
• 1/4 teaspoon of salt.
• 1/4 teaspoon pepper.

Vinaigrette

• 1/4 cup olive oil.
• 1/4 cup blueberries.
• 2 tablespoons balsamic vinegar.
• 2 tablespoons maple syrup.
• 1/4 teaspoon ground mustard.
• 1/8 teaspoon salt.
• Pinch of pepper.

Salads

• 1 package (300 grams) of ready-to-serve vegetable salad.
• 1 cup of fresh blueberries.
• 1/2 cup tangerines, peeled.
• 1 cup crumbled goat cheese.

Mix the chicken with oil, garlic, salt and pepper; refrigerate covered 30 minutes. In a small bowl, combine the ingredients for the vinaigrette; Refrigerate, covered, until serving.

1. Grill chicken covered over medium heat 5-7 minutes per side. Let stand 5 minutes before cutting.
2. Arrange vegetables on serving plate; top with chicken, blueberries and tangerines. Whisk in the vinaigrette again and drizzle over the salad. Cover with cheese.

Nutritional information

1 serving: 455 calories, 26 g fat (7 g saturated fat), 82 mg cholesterol, 460 mg sodium, 36 g carbohydrates (27 g sugars, 4 g fiber), 24 g protein.

Chicken and cashew curry salad

Ingredients

Serves 6 dishes

• 2/3 cup unsweetened low-fat Greek yogurt.
• 4 teaspoons lemon juice.
• 4 teaspoons of honey.
• 1 teaspoon curry powder.
• 1/4 teaspoon of salt.
• 1/4 teaspoon garlic powder.
• 1/4 teaspoon pepper.
• 1/8 teaspoon ground ginger.
• 3 cups of chicken breast cooked in cubes.
• 4 celery stalks, chopped.
• 2 medium carrots, chopped.
• 2/3 cup golden raisins.
• 1/2 cup of chopped cashews.

Addresses

In a large bowl, combine the first eight ingredients. Add the remaining ingredients; mix well.

Nutritional information

1 cup: 287 calories, 10 g fat (3 g saturated fat), 60 mg cholesterol, 267 mg sodium, 27 g carbohydrates (14 g sugars, 2 g fiber), 24 g protein.

Shrimp salad with quinoa

Ingredients

Serves 4 plates

1. 1/2 kilo of large shrimp uncooked, peeled and deveined.
2. 1/4 cup olive oil.
3. 2 garlic cloves, minced.
4. 1/4 teaspoon of salt.
5. 1/4 teaspoon pepper.
6. 1/4 cup of white wine.

Salad

• 3/4 cup quinoa, uncooked.
• 1 medium tomato, seeded and chopped.
• 1 small green bell pepper, chopped.
• 1/2 cup of chopped peeled cucumber.
• 1/4 cup red onion, minced.
• 1 tablespoon chopped fresh coriander.
• 1 can sliced ​​ripe olives, drained – optional.
• 2 tablespoons lemon juice.
• 1 tablespoon of olive oil.
• 1/4 teaspoon of salt.
• 1/4 teaspoon pepper.

Addresses

1. In a large bowl, combine the first five ingredients; mix well. Refrigerate, covered, up to 30 minutes.
2. Heat a large skillet over medium-high heat. Add shrimp; cook and stir 2 minutes. Add wine; cook and stir 1-2 more minutes or until shrimp turn pink. Remove to a shallow dish; Refrigerate, covered, until cold.
3. Cook the quinoa according to the directions on the package. Drains; rinse with cold water. Transfer to a large bowl. Add greens, cilantro, cooled shrimp, and olives if desired.
4. In a small bowl, beat the remaining ingredients until just combined. Drizzle over the salad. Refrigerate until serving.

Strawberry Salad with Poppy Seed Dressing

Ingredients

• 1/3 cup sliced ​​almonds.
• 3 teaspoons of honey.
• 1 bunch romaine lettuce, chopped (about 8 cups).
• 1 small onion, halved and thinly sliced.
• 2 cups fresh strawberries halved.

Dressing

• 1/4 cup low-fat mayonnaise.
• 1 tablespoon sour cream or plain Greek yogurt.
• 3 tablespoons of honey.
• 1 tablespoon of almond milk.
• 2-1 / 4 teaspoons cider vinegar.
• 1-1 / 2 teaspoons poppy seeds.

Addresses

1. Place the romaine lettuce, onion, and strawberries in a large bowl. Whisk together the dressing ingredients; Stir with salad. Sprinkle the almonds over the salad. Serve immediately.
2. Health Tip: Turn this salad into something more filling. Grill 1 boneless, skinless chicken breast, slice and add to salad for 10 main course servings.

Nutritional information

3/4 cup: 110 calories, 6 g fat (1 g saturated fat), 1 mg cholesterol, 33 mg sodium, 13 g carbohydrates (10 g sugars, 2 g fiber), 2 g protein .

Spring kale salad

Serves 10 plates

Ingredients

• 5 cups fresh chopped cabbage.
• 3 cups of romaine lettuce.
• 1 package (400 grams) coleslaw mix.
• 1 medium fennel bulb, thinly sliced.
• 1 cup fresh broccoli, chopped.
• 1/2 cup red cabbage, shredded.
• 1 cup of crumbled feta cheese.
• 1/4 cup sesame seeds, toasted.
• 1/3 cup extra virgin olive oil.
• 3 tablespoons sesame oil.
• 2 tablespoons of honey.
• 2 tablespoons apple cider vinegar.
• 2 tablespoons lemon juice.
• 1/3 cup strawberries, pureed.
• Sliced ​​fresh strawberries.

1. Combine the kale and romaine lettuce. Add coleslaw, fennel, broccoli, and red cabbage mixture; sprinkle with feta cheese and sesame seeds. Mix to combine.
2. Mix the olive oil and sesame oil. Whisk in the honey, vinegar, and lemon juice. Add strawberry puree. Beat until combined. Dress the salad just before serving; top with sliced ​​strawberries.

Nutritional information

1-1 / 3 cups: 192 calories, 15 g fat (3 g saturated fat), 6 mg cholesterol, 140 mg sodium, 12 g carbs (7 g sugars, 3 g fiber), 4 g protein. Diabetic exchanges: 3 fats, 1 starch.

Chicken salad with almonds

Serves 6-8 plates

Ingredients

• 4 cups diced cooked chicken.
• 1-1 / 2 cups green seedless grapes, halved.
• 1 cup of chopped celery.
• 3/4 cup green onion sliced.
• 3 large hard-boiled eggs, chopped.
• 1/2 cup low-fat mayonnaise.
• 1/4 cup sour cream.
• 1 tablespoon mustard.
• 1 teaspoon salt.
• 1/2 teaspoon pepper.
• 1/4 teaspoon onion powder.
• 1/4 teaspoon celery salt.
• 1/8 teaspoon ground mustard.
• 1/8 teaspoon of paprika.
• 1/2 cup sliced ​​almonds, toasted.
• 1 kiwi, peeled and sliced, optional.

Addresses

1. In a large bowl, combine chicken, grapes, celery, onion, and eggs. In another bowl, combine the following nine ingredients; stir until smooth.
2. Pour over the chicken mixture and stir gently. Add the almonds and serve immediately, or refrigerate and add the almonds just before serving.
3. Garnish with kiwi if you wish.

Nutritional information

3/4 cup: 351 calories, 23 g fat (5 g saturated fat), 152 mg cholesterol, 540 mg sodium, 10 g carbohydrates (7 g sugars, 2 g fiber), 25 g protein.