If you think that to lose weight you must follow a strict diet, then you are mistaken. It is enough to build your daily diet from the right dishes, and your weight will immediately begin to decrease. Learn to prepare dietary salads for weight loss from vegetables, chicken, fish, but without adding mayonnaise. They always turn out delicious, try it and see for yourself.
Diet Caesar
Ingredients
- 200 g iceberg lettuce;
- 50 g chicken breast;
- 1 egg;
- 30 g white bread;
- 1 clove of garlic;
- 15 g cheese 15% fat;
- 1 teaspoon olive oil.
Preparation
Cut the breast into pieces and fry in a dry frying pan until cooked. Boil and chop the egg, grate the cheese, chop the garlic. Cut the bread into small cubes and fry in a frying 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.
Main conclusions
The diet should include light and healthy salads. To prepare a dish with maximum weight loss benefits, you need to choose the right ingredients. On a diet, vegetables, fruits and herbs with a lot of fiber, herbs and spices will be especially beneficial. You should add to salads:
- cabbage;
- cucumbers;
- apples;
- a pineapple;
- lettuce leaves;
- various greens, etc.
The dressing for a low-calorie dish should also be light - the usual mayonnaise or rich sour cream will not work. As a base for the sauce, you can use fermented milk drinks, lemon juice with olive oil, vegetable broths, and natural soy sauce.
What dietary salads do you like best? Share your favorite recipes in the comments!
Salad with pasta and salmon
Ingredients
- 30 g small pasta;
- 50 g salmon;
- 6 cherry tomatoes;
- 100 g frisse;
- 10 g pesto.
Preparation
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 ingredients in a bowl and top with pesto. This salad can be eaten warm.
Per serving: 267 kcal, 19 g protein, 9 g fat, 28 g carbohydrates.
What is the principle?
The product composition makes this method of losing weight very relevant and attractive. It is known that many diets require you to consume dishes and ingredients that you may not like for personal reasons or are completely contraindicated. In this case, it is proposed to lose weight on vegetables and fruits. But the main condition is that they should not be too high in calories.
Follow a salad diet for one week. In order to avoid protein deficiency in the body, on some days it is recommended to prepare dishes with the addition of meat or fish.
The main results are achieved through the preparation of a low-calorie menu and the lack of them in general. Thus, without starving yourself, you can lose up to 9 kilograms of weight.
Below we will consider the basic requirements of a diet based on vegetable salads.
Salad with beef and baked eggplant
Ingredients
- 60 g boiled beef;
- 1 small eggplant;
- 2 tomatoes;
- 80 g radish;
- 150 g Romano;
- ¼ red onion;
- 1 teaspoon olive oil.
Preparation:
Cut the beef into pieces. Wrap the eggplant and 1 tomato in foil and bake in the 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 either warm or cold.
Per serving: 292 kcal, 20 g protein, 15 g fat, 22 g carbohydrates.
What to season diet salads with?
When following a diet, it is advisable to exclude mayonnaise - it is not only high in calories, but also completely unhealthy. Often this product contains a lot of flavors, emulsifiers and other E-additives. And its energy value reaches 700 calories per 100 grams!
Delicious recipe! Bread with cheese kcal
But what can you replace this usual salad ingredient with? For you, we have compiled a small selection of recipes for vegetable salad dressings for weight loss. And they are in no way inferior to store-bought mayonnaise.
Ingredients for dressings
- Yogurt based dressing. Take a bunch of parsley or dill, 1 glass of natural thick yogurt (Greek), 2 tsp. mustard and a pinch of salt. Finely chop the greens. Combine all ingredients from the recipe in a blender and beat well. Yogurt can also be replaced with sour cream.
- PP mayonnaise. What you need: 30 ml olive oil, yolk of 2 eggs, 1 tbsp. lemon juice, 1 tsp. mustard, 200 g of soft cottage cheese in a briquette (preferably 1% fat), a pinch of salt. Combine the yolks, salt and mustard, beat the mixture with a blender. Add cottage cheese to the container and beat again. Continuing to beat the ingredients with a blender, begin to pour in the oil - little by little and in a thin stream. Then add lemon juice and beat until light in color.
- Apple mayonnaise. You will need: 200 g of apple puree (store-bought or homemade from baked apples), 2 tbsp. vegetable oil, 1 tsp. mustard, lemon juice and natural honey, spices to taste. We begin to beat the apple puree, gradually adding oil. Continue beating for another 2-3 minutes - the mass should lighten. Add the remaining ingredients to the blender and blend until smooth.
You can also season vegetable salads with any oils - from vegetable to flaxseed, olive and so on. It is just important not to overdo it with the quantity, since the oil is full of fatty acids and calories.
Interesting! Salads containing vegetables are not just a dietary dish. Vegetables contain a large amount of fiber, which absorbs all breakdown products and cleanses the body. But in order for the fiber to be preserved, you need to use fresh vegetables without heat treatment (blanch for a maximum of 1-2 minutes).
Chickpea salad
Ingredients
- 30 g chickpeas;
- 60 g canned beans;
- ¼ avocado;
- 1 large tomato;
- 100 g spinach;
- 1 teaspoon vegetable oil.
Preparation
Soak the 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.
Other salad ingredients as dressings
We are accustomed to perceiving salad dressing as something liquid. However, some solid ingredients can also act as a dressing, that is, a lubricant. For example, eggs and avocado.
You can increase the complete absorption of nutrients from salads by adding eggs to them.
And since eggs are one of the types of products that help normalize weight, any diet salad for weight loss must include them.
It has been proven that adding 1.5-3 eggs to a salad increases the absorption of such extremely important carotenoid compounds as lutein and zeaxanthin by 4-5 times. The absorption of beta-carotene increases from 3 to 8 times.
How to properly use eggs in salads?
The main part of an egg in a salad is its yolk.
This is something you should definitely remember.
Protein is an excellent source of much-needed protein for the body, including those losing weight. But when we talk about eggs as a salad dressing option, we should be primarily interested in the fat in this food product. And it is concentrated in the yolk.
Salad with chicken and tangerines
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.
Preparation
Cut the breast fillet and fry in a dry frying pan. Chop the pepper into half rings, the cucumber into circles, cut the tomatoes into quarters. Add spinach, tangerine, grated cheese and add oil.
Per serving: 232 kcal, 24 g protein, 8 g fat, 21 g carbohydrates.
Turkey and celery salad
Ingredients
- 80 g turkey;
- 2 stalks of celery;
- 10 g walnuts;
- ½ carrot;
- 1 cucumber;
- 100 g Romano;
- 1 teaspoon olive oil.
Preparation
Cut the turkey into rectangular pieces and fry in a dry frying pan. Chop the celery, nuts and cucumber into pieces, grate the carrots. Add Romano and season with oil.
Per serving: 255 kcal, 18 g protein, 12 g fat, 20 g carbohydrates.
Salad with buckwheat and parmesan
Ingredients
- 30 g buckwheat;
- 15 g parmesan;
- 100 g spinach;
- 30 g leeks;
- 100 g iceberg lettuce;
- 20 g Greek yogurt.
Preparation
Pour boiling water over buckwheat at the rate of 1 part cereal to 2 parts water and leave for 6–8 hours. Chop the onion, grate the Parmesan, and tear the lettuce leaves into pieces with your hands. Mix all ingredients, season with yogurt.
Per serving: 232 kcal, 15 g protein, 6 g fat, 33 g carbohydrates.
Products used in salads
Salads for weight loss can contain different foods, each of them has its own effect on the body:
- fruits, vegetables – enriched with vitamins, minerals, fiber, complex carbohydrates;
- cheese is a supplier of phosphorus, calcium, vitamins, and lactic acid bacteria. It has a high protein content;
- meat, seafood, fish - saturate with fat-soluble vitamins, fatty acids, protein, improve the condition of bone tissue;
- eggs are the main supplier of albumin, biotin, and unsaturated fatty acids;
- mushrooms are a low-calorie source of vegetable protein;
- nuts – improve metabolic processes and hormonal levels;
- greens - contains a variety of microelements, practically no fats or carbohydrates.
Despite the fact that all these products can be included in salads for weight loss, they are only allowed to be consumed in doses.
Salad with baked beets
Ingredients
- 1 small beet;
- 100 g Romano;
- 8 cherry tomatoes;
- 30 g feta;
- 10 g cashews;
- 1 teaspoon olive oil.
Preparation
Wash the beets, wrap in foil and bake in an oven preheated to 180 degrees for about 40 minutes. Then cool and cut into large cubes. Chop the cherry tomatoes and chop the cashews. Mix all ingredients and season with oil.
Per serving: 297 kcal, 11 g protein, 17 g fat, 30 g carbohydrates.
Fish
Salad for weight loss (recipes for every day include the use of red fish) will help compensate for the lack of protein and Omega-3 and Omega-6 acids, vitamins A, D, group B, which are found in large quantities in fish. The product also contains a lot of phosphorus and calcium, which strengthen bone tissue and promote the proper development of the body.
With red fish
Lightly salted fish in combination with vegetables and avocado gives the salad an original, rich taste.
The table below shows the ingredients for preparing the dish:
| Products | Quantity |
| Lightly salted fish (trout) | 200 g. |
| Avocado | 1 PC. |
| Fresh cucumbers | 2 pcs. |
| Red onion | 0.5 pcs. |
| Lettuce leaves (it is better to use romaine) | |
| Olive oil | 2 tbsp. l. |
| Lemon juice | 1 tbsp. l. |
| Ground pepper (black) and salt |
To prepare the salad you need:
- Cut the fish into small cubes.
- Lettuce leaves should be washed, dried well and cut into small pieces.
- The avocado needs to be peeled and cut into large slices (the fruit must be ripe).
- Cucumbers should be washed and cut into circles.
- The onion needs to be peeled, washed and chopped into half rings. You can remove the bitterness by soaking it in cold water for 20 minutes.
- Next, you need to prepare the dressing: to do this, mix lemon juice, olive oil and salt and pepper.
- The prepared products must be placed in a suitable container, placing the fish on top.
- Finally, pour the prepared dressing over the salad.
With hake
A healthy salad can be prepared from a more budget-friendly type of fish, for example, hake. In addition to seafood (you need to take 25o g), to prepare the dish you will need:
- Potatoes – 5 pcs.
- Tomatoes – 2 pcs.
- Onion (onion) – 1 pc.
- Sour cream – 2 tbsp. l.
- Natural yoghurt – 150 g.
- Lemon juice – 1 tbsp. l.
- Flax oil – 2 tbsp. l.
- Green onions - half a bunch.
- Salt, pepper (ground and peppercorns will be required), bay leaf.
The salad is prepared as follows:
- The hake carcass should be cleaned, washed and cut in half. If frozen fish is used, it must be thawed at room temperature.
- In a saucepan you need to boil water, put fish, onions and bay leaves in it.
- The water must be boiled again, then salt it and simmer the fish over low heat for 10 minutes.
- The boiled hake should be cooled and then disassembled into small pieces.
- Potatoes need to be boiled in their skins, cooled, peeled, and then cut into small cubes.
- Tomatoes must be washed, dried and chopped into cubes.
- Chopped fish, tomatoes and potatoes should be placed in a suitable container and mixed.
- Next, the washed green onions should be finely chopped and combined with sour cream, lemon juice, vegetable oil, yogurt, salt and ground pepper. All components must be mixed until smooth.
- Pour the prepared dressing with green onions over the chopped salad ingredients and mix.
To decorate the dish, you can use lettuce leaves and boiled eggs. To do this, place washed lettuce leaves on a large dish, and place slices of boiled egg between them. Carefully place the prepared fish salad on top of the lettuce leaves. Introducing light salads into your daily diet will help saturate your body with useful substances and also help you lose weight. When cooking, it is important to follow the proportions and cooking tips indicated in the recipes.
