Dietary salads: recipes for weight loss. Diet salads

When a person firmly decides to enter the fight against excess weight, sometimes, trying to get an instant result, he does not think about how his food experiments will affect his health. In this case, it is advisable to review your diet and adjust it towards reducing calorie content. Good helpers and salads will become your companions on your path to weight loss.

Light salads for weight loss are a real salvation in any strict diet. True, some may find them too boring. But it all depends on your imagination and ability to use Internet search. In most cases, these dishes are not only healthy, but also tasty. Let's figure out what goes into salads, what they are like, and what kind of results we can expect from them.

Diet salad is a dish with 100% health benefits. Although it all depends on what it will consist of. If you want to lose weight, the ingredients should be low in calories, have cleansing and/or appetite-suppressing properties.

Let's take a closer look at the main components that are most often used to prepare such a dish.

Varieties of salads

Vegetables	Fresh vegetables are charged with a complex of all needed by the body substances. They help reduce weight and also protect the body from exhaustion during weight loss. In addition, they are a real treasure trove vegetable fiber. As you know, it not only perfectly saturates, but also effectively rids the intestines of slagging. Freshly prepared vegetable salads effectively help you lose weight without harming your digestive system. Because vegetables are generally extremely low in calories, portion sizes can be impressive. You won’t have to go hungry, but you will have to overcome harmful eating habits will still be needed. In just a couple of weeks of eating this way, it is quite possible to lose from 2 to 4 kg, depending on your starting weight.
Protein	Many experienced dieters like to lose weight on protein foods. Weight loss occurs due to increased energy costs for protein digestion. If you do not specifically feed the body with carbohydrates, it will begin to use existing fat reserves. Protein salads are conventionally divided into shock (they are a combination of several products with high content squirrel in different variations) and light (ordinary vegetable salads, to which some high-protein foods are added).
Seafood	Seafood is low in calories, making it an excellent ingredient for dietary salads. And mussels, in addition, can improve metabolism. To prepare a seafood salad, mussels, squid, crab or seaweed are most often used. You can supplement it with vegetables, thereby enhancing the effect. True, seafood for such a dish should only be fresh (meaning, not expired). Frying them is strictly prohibited. It is recommended to boil or bake.
Fruit	Fruit salads are some of the most delicious. Accordingly, they are very popular among those losing weight. They are wonderfully satisfying without rewarding. overweight. Fructose, minerals and vitamins that fruits are rich in help cleanse the body of pollutants, removing along with them extra centimeters. A salad made from them is truly cleansing. Most often, grapefruit, pear, pineapple and kiwi are used to prepare it. They are low-calorie, effectively cleanse the intestines, have a pleasant taste and help reduce body weight by correcting metabolic processes.

Recipes

Salads are the easiest dishes to prepare, which most people losing weight can easily make at home. Here are the recipes for several of them.

Salad "Melka" ("Grate")

You will need: part of a head of cabbage white cabbage(250 g), one medium-sized carrot, a couple of green ones sweet and sour apples, one small beet (no more than 100 g), half a glass of low-fat kefir, a bunch of dill and parsley, pepper and salt - according to taste preferences.

Finely chop the cabbage. Grate the apples and carrots using a coarse grater, and the beets using a fine grater. There is no need to cut the peel off apples, since it contains a large number of useful substances. Season all ingredients with kefir and mix thoroughly.

With cottage cheese and vegetables

You will need: low-fat cottage cheese (0.25 kg), low-fat yogurt (100 ml), fresh cucumbers(0.3 kg), carrots (0.1 kg), Bell pepper(0.1 kg), lemon juice.

Cut all the vegetables into thin strips and stir them. Then add cottage cheese to the resulting mixture and mix everything again. After this, season your salad with yogurt and lightly sprinkle with freshly squeezed lemon juice.

Vegetable

You will need: carrots, beets, a stalk of celery and a bunch of parsley - all one medium-sized piece each.

For dressing: olive oil (quarter cup), Fresh Juice lemon and apple cider vinegar (a tablespoon each), turmeric and ground ginger root (a teaspoon each), pepper and salt - according to taste preferences.

Peel and grate the beets and carrots using a coarse grater. Thinly slice the celery into half rings, then finely chop the parsley. Mix all ingredients. To prepare the dressing, mix the oil with vinegar, fresh lemon juice and spices. Season the salad and mix thoroughly again.

Cleaning

You will need: carrots, beets, white or any other cabbage (in equal proportions), prunes (10 pieces), lemon juice, olive oil (a couple of tablespoons).

Grate raw carrots, beets and cabbage using a coarse grater. Remember to grate the vegetables with your hands so that they release their juice. Add prunes to the vegetables, which must be soaked in advance for a couple of hours and cut into small pieces. Season the salad with lemon juice and olive oil.

Expected results

Losing weight with natural products Of course, it’s not going as fast as we’d like, but with maximum benefit for the body. After all, all fresh vegetables and fruits contain substances that are very important for the full functioning of the body. He gets healthier, which means the process of losing weight will be easier.

Dietary salads can be used to organize food fasting. But keep in mind: if you have been diagnosed with any problems with the digestive system, raw vegetables can cause an exacerbation of existing diseases.

Replacing the last meal with a portion of vegetable salad has a fairly mild effect on the body. If you do this daily, you will be able to lose about 2-3 kg in just a week.

Panicle salad for weight loss is usually used as part of a diet based on alternating proteins with carbohydrates. The first day is completely dedicated different types low-calorie salads. Their total daily volume should be 1 kilogram (can be divided into 5-6 servings). The second day is dedicated to squirrels. You will have to eat a kilogram of low-fat meat or fish per day. If you strictly adhere to the rules of this diet, in just 7 days you will lose 3-4 extra pounds.

After the fact

Nutritionists strongly recommend adding something low in calories, but always containing animal proteins, to your salad weight loss program, consisting of vegetables and fruits. Positive reviews and results (some of them even with photos as evidence) about this diet are left by many of those who managed to try it on themselves. In particular, it is noted that the rejection of a number of familiar, but not entirely healthy products It is almost painless, the functioning of the gastrointestinal tract improves, and the skin becomes healthier. And, of course, weight loss is effective.

You can repeat the course of losing weight using salads monthly. But if you don’t want to quickly regain everything you lost through back-breaking labor, you shouldn’t go to great lengths and cram everything into yourself immediately after completing the diet.

It is advisable to give up fast food, constantly follow a low-carbohydrate and low-salt nutrition program, and also enrich your diet with low-fat meat, fish and fermented milk.

Salads are great option How you can supplement your diet. They make a great way to start a meal ( vegetable options) and for its ending (fruit). At the same time, it is traditionally believed that salads are not the healthiest food, because... Additives such as mayonnaise, sausage, etc. negate the freshness of vegetables. In fact, there is such a category as dietary salads, which provide both a slim figure and a tasty and nutritious snack.

What vegetables are best for salads?

When they talk about a dish like a diet salad, they mean options made from vegetables. Vegetable dishes are best suited for weight loss - and the number of these vegetables per day is practically unlimited, because... they are low in calories. This means that when you feel hungry, you can easily deceive your body by eating some light salad. However, it is worth understanding that you will have to remove all those vegetables that have a high glycemic index from your diet.

You will have to either completely eliminate or minimize the consumption of vegetables in salads such as:

Carrot
Potato
Beet

A dietary salad will be ideal when it is based on the basic rule: the healthiest vegetables are green. For cooking, they can be taken as fresh, and steam it. Salads for the diet should include vegetables such as:

cucumbers
Zucchini
Cabbage (all types are suitable - kohlrabi, cabbage, broccoli, etc.)
Sweet bell pepper
Celery

Tomatoes, radishes and other options will keep them company perfectly. So that the dish can be called light dietary salad, you need to think about dressing. To get rid of extra pounds from problem areas, you need to season salads with olive oil, natural yogurt, light sour cream. But there should be no mayonnaise. Among the seasonings you should give preference a small number salt and pepper, and balsamic vinegar. It is better to refuse the rest, because... they only whet the appetite.

Dietary vegetable salads provide for the intestines essential fiber and fibers, which allows it to clean naturally and easily.

Delicious recipes

Low calorie salads for weight loss from simple products also easy to manufacture. They often require a minimum of ingredients and take just a few minutes to prepare. And this is their advantage over complex dishes. With time running fast, people simply don’t have enough time to prepare food, so they snack on the run. These types of dishes will provide normal nutrition - satisfying and not overloading.

Green vegetable salad

The simplest recipe, which can safely be called basic, looks like this. It will require:

Green salad in pots – 1 pc.
Sour cream (low fat content) – 40 g
Dill

Due to their large size, lettuce leaves must be chopped, then poured with sour cream, salt and mixed thoroughly. After the salad is placed in the salad bowl, sprinkle it with finely chopped dill.

Salad with cheese and apples

This low-calorie salad will appeal to lovers of sweets - after all, apples will give the dish exactly this taste. It will require:

Lemon juice – fresh is best
Apples – 3 pcs.
Kefir (low fat content) – 250 ml
Cheese durum varieties– 220 g

Apples should be peeled and pitted, cut into small slices, and then sprinkled with lemon juice. Then you need to grate the cheese (you can do it on the fine side), mix it with apples and kefir. Then the whole mass should be put in a cold place - preferably a refrigerator.

Salad with chicken and nuts

Delicious dietary salads may contain a little more ingredients. So, for example, you can prepare the following version of a dish for those losing weight. It will require:

Chicken breast – 1 pc.
Pineapple pieces (you can take compote or fresh) - about half a can or a quarter of the fruit
Canned corn - half a can
Hard cheese – 50 g
Peeled walnuts – 50 g
For dressing, yogurt or sour cream

First you need to boil the breast and disassemble the meat into pieces - you can do it with your hands, you can use a knife. Grate the cheese – choose the large side. It is recommended to fry the nuts in a frying pan and then chop them finely. Next you need to mix the meat, grated cheese, add pineapples and corn and season. The top of the salad should be sprinkled with nut crumbs.

Vitamin salad

Dietary salads, recipes for which are available in large quantities on the Internet, can be extremely tasty and contain great amount vitamins To pamper yourself, you can make the following version of the dish. It will require:

White cabbage – 100 g
Carrots – 1 pc.
Black radish – half the fruit
Vegetable oil
Fresh cranberries (you can use frozen ones and let them thaw)

The cabbage must be chopped into small and thin strips, the carrots must be grated on the fine side of the grater. Black radish should be peeled and grated. Before serving, add salt and pepper to the salad, and add a tablespoon of oil. Just before serving, sprinkle with cranberries.

Korean carrot

By the way, the salad, which many people love and eat, is also dietary. It requires:

Carrots (fresh) – half a kilogram
Vegetable oil – 100 ml
Vinegar – 2-3 tbsp.
Salt, red pepper, garlic

The carrots must be grated on a special grater so that they take the shape of a straw. All other components must be added to it. As an option, walnuts will help diversify the dish. All that remains is to let it steep for several hours.

Salads by time of day

People often try to eat dietary salads depending on the time of day. After all, it is known that in the morning food is digested in one way, at lunch in a different way, and at dinner in a completely different way.

Food for breakfast

Traditionally, salads are not prepared for breakfast, giving preference to carbohydrate foods, which trigger all the working processes in the body. However, if necessary, it is quite possible to start your day with them. And the following options are suitable for such a situation.

Salad with celery and cucumber

It will require:

Celery – 2 pcs.
Cucumber – 100 g
White cabbage – 200 g
Onion – 1 pc.

For dressing you can use salt, pepper, olive oil and lemon juice. All main ingredients should be crushed and mixed, then seasoned with oil, lemon juice and spices. True, it is worth considering one nuance when using such a delicious dietary salad. Until the body gets used to being on a diet, it is better not to use this option, because... Lemon can whet your appetite. You can complement the salad with bread.

Bryndza salad with tomato

Tomatoes – 300 g
Cheese cheese – 150 g
Greens - to taste
Olive oil – for dressing

Tomatoes should be chopped and crumbled cheese. The greens should be finely chopped. This salad is often made into layers. If you want to make the dish more piquant and interesting in taste, you can add basil instead of the usual parsley and dill.

Lunch options

A salad for lunch would be a great solution. After all, it allows you to fill your stomach, and at the same time it is quite light. For lunch, you can make salads that are denser - just add fish or meat to it.

Vegetables + seafood

Seafood (you can use a cocktail) – 250 g
Fresh cucumbers – 100 g
Tomatoes – 100 g
Broccoli – 200 g

Soy sauce, olive oil, and lemon juice are perfect for dressing this dish. Broccoli and seafood should be boiled in lightly salted water. True, you shouldn’t be zealous - just a couple of minutes, otherwise the seafood will turn into rubber. Vegetables should be chopped and mixed with seafood. Then all that remains is to season everything with a mixture of sauce and butter.

Squid with cucumbers

Recipes for dietary salads are quite varied. Another option is squid salad. It requires:

Squid (preferably fillet) – 200 g
Hard cheese – 50 g
Cucumbers – 100 g
Greenery
Soy sauce - as a dressing

The squid must be boiled and cleaned. You can cut it into a salad in any way. Then add chopped cucumber and cheese, grated on a coarse grater. Everything needs to be refilled soy sauce.

Winter options

It's no secret that in winter you want to eat more and more often. Because of this, this time is extremely dangerous for the figure. But even here you can save your figure if you prepare delicious salads correctly. The basis for them will be in the cold season:

Beet
Cabbage
Carrot
Zucchini
Sea kale

Such ingredients will allow you to get maximum taste and benefits.

Vitamin winter salad

To prepare this option you need:

Carrots – 100 g
Cabbage – 100 g
Cranberries or other sour berries - to taste
Sour cream – 60 g

Vegetables must be cut, sprinkled with berries and poured with sour cream. Alternatively, sour cream can be replaced with kefir.

Bean salad

Dietary dishes from vegetables can also be prepared from legumes. For example, a cabbage salad with beans would be an excellent solution. It requires:

Cabbage – white or Beijing cabbage – 150 g
Beans (fresh) – 150 g
Lemon juice
Spices
Garlic – a few cloves

The beans should be boiled in lightly salted water, and do this so that they do not overcook. Then you need to cut it into small pieces, pour in lemon juice and add finely chopped garlic to it. After everything, you need to lay out the cabbage and mix everything.

Diet salads will become great addition human diet. They will allow you to eat varied and at the same time healthy. The figure does not suffer from these in any way - the calorie content of the dishes is minimal. At the same time, their undoubted advantage is that they prepare quickly.

Summer and autumn delight us with an abundance of vegetables and fruits that can be consumed to benefit our figure. Such recipes include many gifts of nature that are low in calories. Even favorite crab dish can be prepared with a small amount of carbohydrates and fats. Light dietary salads are a must-have in the diet of everyone who is watching their weight and health.

To make the food low-calorie and healthy, take into account the recommendations of nutritionists when preparing. At the core classic recipes There are fruits and vegetables such as apple, orange, cucumber, carrot and tomato. And preparing delicious, yet healthy, dietary dishes is very simple.

Well-known experts in the field of nutrition willingly share their cooking secrets vegetable delicacies for those losing weight. Basic tips and recommendations can be presented in a short list:

Prepare the dish immediately before consumption to preserve maximum nutrients.
Gravy or salad dressing also start it before use.
Cook only from fresh ingredients.
Dried fruits and herbs can be added to dietary dishes.
Nutritionists advise limiting salt intake; it slows down the process of water-salt metabolism.

Diet sauces for salads should exclude mayonnaise and ketchup so as not to add extra calories. For the fastest results, do not forget to work on your body, maintain a drinking regime and be in a cheerful mood.

Healthy low-calorie recipes

We have selected for you several easy recipes that will add variety to your diet menu.

Salads can be eaten in addition to lunch or used as separate dish For .

Tuna slice

The recipe for diet tuna salad is quite simple.

Components :

1 can of canned tuna;
½ can of corn;
4 cucumbers;
7 quail eggs.

food prepared this way:

Divide the fish carcass into small pieces and strain off the oil.
Cut the cucumbers into cubes and mix with the fish.
Add corn and finely chopped herbs.
Garnish with quail egg halves.

Tuna dish with additives

A diet salad with canned tuna may include olives, tomatoes and beans.

The recipe contains the following ingredients:

½ tbsp. beans;
260 g tuna;
250 g tomatoes;
50 ml. olive oil;
2 tbsp. l. wine vinegar and lemon juice;
head of red onion.

Preparing tuna slices won't cause much trouble:

Cut the onion into half rings and marinate it in a mixture of oil, lemon juice and vinegar. Leave for half an hour.
Cook the beans in boiling water and cool.
Mash the fish pieces with a fork and drain the oil.
Cut the tomatoes into small slices and add to the rest of the ingredients.

So fast and simple recipes easy to prepare, they fit perfectly into the diet menu.

Chicken salad

Chicken contains quite a lot of protein that is beneficial for the body. The advantage of such dietary recipes for weight loss is that you can choose the dressing to your taste. For example, mustard, lemon juice or olive oil.

Ingredients for dietary salad with chicken breast:

300 g. boiled breast;
½ head of Chinese cabbage;
2 large bell peppers;
small onion.

Cooking steps:

Cut the brisket into thin strips, pepper and onion into half rings.
Finely chop the cabbage.
Mix all ingredients and season with a mixture of soy sauce and lemon juice.

Remember the dietary salad with juicy beef. He also has the right to live on the menu of a losing weight person. Experts say that pieces of meat do not add extra calories, but, on the contrary, saturate the body with proteins.

The famous light "Caesar"

Chicken breast makes a delicious diet Caesar for weight loss.

Prepare the following ingredients:

100 g brisket;
100 g Iceberg lettuce;
4 quail eggs;
5 pieces. cherry tomatoes;
1 tbsp. l. grated cheese;
homemade crackers.

Slicing recipe:

Wash the leaves, dry them and tear them with your hands.
Chop the breast into medium pieces and place on top of the leaves.
The next layer is halved eggs and tomatoes.
Place cheese and crackers on top.

Diet Caesar sauce with fragrant chicken prepared from yolk, lemon juice and mustard, which are mixed in equal proportions.

Chicken liver salad

The calorie content of a dish with tender chicken liver is only 133 kcal. This tasty, healthy and easy-to-prepare salad will not affect your weight in any way.

Recipe :

400 g. chicken liver;
4 boiled quail eggs;
3 lettuce leaves;
70 g cherry tomatoes;
½ can of olives;
for dressing: 1 tbsp. l. olive oil, lemon juice and soy sauce.

Step-by-step technology:

Wash the liver, dry it and cut it into pieces. Fry it until crust appears over high heat.
Egg white cut into slices.
Divide the cherry tomatoes in half as well.
Cut the olives into rings.
Start laying out the dish: first the green leaves, then the liver. Pour the sauce on top and garnish everything with tomatoes, eggs and olives.

The low calorie content of the food allows you to eat it for dinner. The basis for many dietary salads for weight loss and drying the body are chicken breast or fillet, vegetables.

Shrimp cocktail

Seafood dishes are rich useful substances. Even those who constantly watch their figure and follow a strict diet can eat slices that contain shrimp.

For gourmet food you will need:

a bunch of arugula;
5 pieces. shrimp;
2 pcs. cherry tomatoes;
a handful of pine nuts;
twig fresh basil;
to taste: garlic, sesame;
for dressing: 1 tsp. lemon juice + 1 tbsp. l. olive oil.

Preparation of a diet dish with shrimp:

Prepare the sauce by mixing lemon juice, oil and garlic.
Boil shrimp in dressing sauce. Cooking time 10-30 minutes. Add basil at the end for a subtle tang.
Place arugula at the very bottom, tomatoes cut in half on top, then shrimp. Sprinkle with chopped nuts and pour over the sauce.

Simple recipes with photos of shrimp dishes will make the cooking process easier.

Favorite crab salad

The dietary option with crab sticks is no longer a dream, but a reality. The recipe without mayonnaise makes the cut low-calorie.

Required Ingredients:

150 g. crab sticks;
100 g canned corn;
200 g fresh cucumbers;
100 g. boiled rice;
100 ml. natural low-fat yogurt.

Salad with crab sticks and corn easy enough to prepare:

Chop the sticks and cucumbers into medium pieces and place in a bowl.
Boil the rice, let it cool and add to the cutting.
Dump in the corn.
Add spices to the mixture and top with yogurt.

A delicious and dietary weight loss salad made from crab sticks can be eaten for breakfast, lunch or dinner. Don't worry about your figure. This mixture of products is completely absorbed by the body.

Dish with squid

A hearty but low-calorie cut of squid is suitable for an evening meal. Treat yourself to an exquisite connection fresh cucumbers, corn and seafood.

Recipe :

500 g squid;
200 g corn in a jar;
1 onion;
2 cucumbers;
greenery;
3 eggs;
1 tbsp. l. sunflower oil.

Cooking technology dietary salad:

Boil eggs and squid separately. Cut the seafood into strips and the eggs into cubes.
Finely chop the onion and fry.
Mix everything and season with oil.

This is how easy it is to prepare a squid salad, which has a calorie content of only 163 kcal.

Cabbage salad

A plate of low-calorie vegetable salad is a must-have this summer. dining table. The dish is based on tomatoes, cucumbers, cabbage and herbs. Recipes dietary dishes They offer a beautiful and new presentation of a familiar taste.

For the cabbage delicacy you will need:

250 g of Chinese cabbage;
200 g each of tomatoes and cucumbers;
1 hot pepper;
150 g feta cheese;
½ can of olives;
seasonings to taste;
1 tbsp. l. olive oil.

Traditionally, dietary cabbage salads are prepared as follows:

Separate the Chinese cabbage into leaves and tear them with your hands.
Cut the cucumbers, cheese and tomatoes into large cubes and add to the salad bowl.
Hot pepper shred small pieces, place with the rest of the ingredients.
Mix the ingredients and place the olives on top.
Season everything with oil and sprinkle with spices.

Easy vegetable slicing

The recipes for dietary vegetable salads with cabbage do not end there.

Recipe simple dish includes:

500 g fresh cabbage;
a bunch of green onions;
1 apple and 1 carrot.

A light and simple salad for dinner will take only 20 minutes of your time. Prepare like this:

Finely chop the cabbage.
Coarsely grate the apple and carrots.
Mix the prepared ingredients, season with natural yogurt.

A recipe for a dietary dressing for slicing may consist of several components, or may be limited to natural yogurt. Among the most popular dressings for both vegetables and fish salads, is a mixture of olive oil and lemon juice. To options with meat ingredients add a few tablespoons of soy sauce.

Sea kale dish

Seaweed has long been considered a treasure trove useful microelements and minerals, and its low-calorie content has made algae the favorite of all those losing weight. Preparing a dietary seaweed salad takes an hour and a half. This is due to the boiling of seaweed and the preparation of soybean gravy.

Recipe :

50 g dried seaweed;
300 g carrots;
1 tbsp. l. vegetable oil;
garlic clove;
1 tsp. soy sauce.

Technology :

Boil the kelp in boiling water for half an hour.
Squeeze the garlic and mix with oil and soy sauce. Leave the dressing for 30 minutes.
Chop the carrots into strips.
Combine the ingredients, mix well.

Nutritionists advise eating a dish with pieces of baked pollock to increase protein digestibility. The kelp dish is unusually light, its calorie content is only 43 kcal.

Beetroot notes

The beauty of dietary salads for weight loss from beets is their cleansing effect, the body is freed from harmful substances. Beets are an essential ingredient in most healthy cuts.

Simple and original recipe:

1 medium beet and 1 carrot;
200 g cabbage.

Beet salad prepared according to this scheme:

Finely chop the cabbage.
Coarsely grate the beets and carrots.
Mix everything.

For dressing, use vegetable oil or lemon juice.

Beet slices

You can also treat yourself to another variation of dietary salad made from boiled beets. The basis of this nutritious and low-calorie dish is beets, apples, nuts and sour cream.

It contains:

1 large beet;
1 medium apple;
3 walnuts;
a couple of prunes;
garlic clove;
2 tbsp. l. 15% sour cream.

Prepare the salad you can use this recipe:

Cut the boiled beets into cubes.
Coarsely grate the apple.
Chop the prunes and walnuts and add to the bowl.
Squeeze the garlic there and mix everything.

The effect of beets for weight loss is invaluable. The vegetable can quench your appetite and remove harmful substances from the intestines.

Bean recipe

The bean diet is recognized as one of the best nutrition systems for effective weight loss. So, a recipe for a weight loss salad with beans is an excellent option for a light dinner.

For this you will need:

100 g. Chinese cabbage;
300 g red beans;
200 g tomatoes;
100 g of corn and peas in jars;
2 tbsp. l. sour cream;
2 cloves of garlic.

Dietary cut with corn, beans and cabbage prepared according to this scheme:

Chop the cabbage into small strips.
Cut the tomatoes into small cubes.
Add corn, peas, beans to the salad bowl and mix.
Combine all ingredients and season with sour cream.

To taste, you can dilute the salad with finely chopped eggs.

"Fruit Paradise"

It won't hurt your figure if you end your working day with a healthy fruit salad. It can be assembled from your favorite low-calorie treats. A tasty and airy dish is prepared in a matter of minutes.

Recipe :

1 piece each banana, kiwi, apple and orange;
50 ml. orange juice;
100 g natural yoghurt.

The fruits are cut into cubes and sprinkled with orange juice and yogurt.

You can change the recipe for dietary fruit salad to your taste. In summer, a delicacy made from apricots, apples and berries is perfectly refreshing. For sauce use natural yogurt, low-fat sour cream or whey.

Avocado salad

Diet cuts with avocado are very useful. The fruit prolongs life, affects appearance and removes harmful substances.

The ingredients used are:

6 tomatoes;
1 avocado;
1 cucumber;
greenery;
1 tbsp. l. olive oil and apple cider vinegar.

Avocado salad recipe:

Thinly slice the cucumber, cut small tomatoes in half, peel the avocado.
Combine vinegar and olive oil in a separate bowl.
Place vegetables and avocado in a bowl and fill with mixture. Decorate with greens.

Sometimes avocados are canned for the winter to delicious treat all year round was on the table.

Other recipes

You can treat yourself to a diet salad for weight loss from fresh vegetables. Try adding to a traditional dish nuts, carrots and butter.

Recipe :

1 raw carrots;
1 tsp. crushed walnut;
garlic clove;
1 tbsp. l. olive oil.

Scheme for preparing dietary carrot slices:

Coarsely grate the carrots.
Place in a salad bowl carrot chips and pressed garlic.
Season the dish with oil and add chopped nuts.

Easy vegetable slicing

Summer never ceases to delight with fresh vegetables and fruits? Prepare a healthy zucchini salad.

Components :

1 large zucchini;
2 tomatoes;
lemon juice;
greenery;
2 tbsp. l. olive oil.

Step by step recipe:

Cut the zucchini into large rings, pepper and leave for 20 minutes.
Chop the tomatoes and add to the other ingredients.
The salad dressed with oil can be served.

You can make the cut with corn and cabbage. For variety, add orange.

Mushroom salad

A diet salad recipe for weight loss with boiled champignons will delight all mushroom lovers.

Required ingredients:

8 pcs. champignons;
a handful of walnuts;
50 g cheese;
a bunch of onions, garlic and black pepper;
3 tbsp. l. yogurt.

Mushroom salad prepared in the following steps:

Boil the champignons for 15 minutes. Then pour into a sieve and cool.
Cut the mushrooms into small pieces.
Grind the nuts into crumbs and mix with grated cheese.
Chop the onion feathers into small pieces.
Pour yogurt over the salad and add pressed garlic.

Prepare delicious and low calorie dish You can also use pickled mushrooms.

Dietary salad recipes are varied. From simple ingredients you can prepare healthy dishes. Delicious cuts are obtained not only from fresh vegetables and fruits, but also from canned food. The components of the dishes can be different, but always fresh and low-calorie.

If a person sets a goal to lose weight, then it is worth including low-calorie salads in the diet, which have a number of beneficial 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 foods for health and figure includes vegetables, fruits, herbs and low-fat protein products, for example, chicken, cheese and others. All these ingredients are included in diet salad recipes. Try to use fresh vegetables, as they are heat treatment lose some of their benefits. 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 “broom”. It is prepared exclusively from raw vegetables, rich in fiber, which removes waste and toxins. Panicle salad for weight loss helps to renew intestinal microflora, helps cope with constipation and improves the functioning of the digestive system. This dish is not recommended for gastritis, ulcers and pancreatitis.

Ingredients:

beets and cabbage – 320 g each;
carrots – 75 g;
greens - a bunch;
lemon juice and olive oil - 5 g each.

Preparation:

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 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, you must definitely contain foods rich in fiber, and orange fruits meet this criterion. They contain vitamin T, which improves metabolism and prevents fat from accumulating in the body. Weight loss salads with pumpkin fill you up well and quickly satisfy your hunger.

Ingredients:

pumpkin – 300 g;
walnuts and honey – 55 g each;
apple – 180 g;
lemon – 1 pc.

Preparation:

The pumpkin and apple must be peeled and then grated.
Remove the zest from the lemon, chop the nuts, and lightly fry in a dry frying pan.
Combine the ingredients and mix.

Beet salad for weight loss

For unknown reasons, 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 root vegetable contains fiber, which has a positive effect on the digestive system and keeps you full for a long time. Dietary 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.

Preparation:

Cut the cooked and peeled beets into small cubes.
Pour raisins warm water which will make it soft.
Grind the peeled carrots.
Mix the ingredients, add chopped garlic and season with yogurt.

Fruit salad for weight loss

Almost all fruits, except sweet ones, are allowed to be included in their menu for people who are trying to lose weight. overweight. Delicious dietary salads can be eaten for any meal and as a snack. Healthy fruit is grapefruit. It improves digestion and the speed of metabolic processes, helps satisfy hunger and starts the process.

Ingredients:

mix lettuce leaves– 150 g;
pine nuts – 80 g;
grapefruit – 1 pc.;
olive oil – 35 g;
salt and pepper.

Preparation:

First, the nuts need to be roasted without any additives.
Peel the citrus and cut into halves. Squeeze the juice out of one part and cut out the pulp without films from the other.
To make the dressing, mix juice, oil and spices.
All that remains is to combine the lettuce leaves, citrus, pour in the dressing and sprinkle the grapefruit salad for weight loss with nuts.

Cabbage salad for weight loss

People who want to lose weight should include cabbage in the menu, and all types are healthy, since they are low in calories and have a number of important properties. They contain a lot of coarse fiber and acid, which resists the process of converting carbohydrates into fat. Low-calorie salads for weight loss can be prepared from all varieties, for example, cauliflower.

Ingredients:

cauliflower – 500 g;
garlic – 2 cloves;
walnuts – 1/2 cup;
cilantro seeds – 1 teaspoon;
wine vinegar – 20 g;
herbs and spices.

Preparation:

Leave the forks for 10 minutes. into boiling water, after salting it. You can also steam the vegetable. After this, cool it and divide it into inflorescences.
Chop the nuts with herbs and garlic.
Mix all the prepared ingredients, add cilantro seeds, salt and pepper. Season diet cabbage salad with wine vinegar.

Carrot salad for weight loss

The orange root vegetable is loved both fresh and cooked, but not many people have thought about its weight loss properties. Carrots contain tartronic acid, which prevents carbohydrates from becoming fat. Salads made from raw vegetables for weight loss are useful due to fiber, which saturates and cleanses the body. Carrots normalize the gastrointestinal tract and are low in calories.

Ingredients:

carrots – 75 g;
garlic – clove;
olive oil – 20 g;
walnut – 1 pc.

Preparation:

Grate the carrots and add chopped garlic to it.
Pour in a little oil and chopped nuts. Mix everything and you can eat.

Salad with cottage cheese and vegetables for weight loss

Fermented milk products are good for health and figure, and all thanks to a number of beneficial properties. Inexpensive dietary salads with cottage cheese help cope with hunger by supplying the body with important substances and improving the functioning of the digestive system and metabolism. Thanks to the use of vegetables in recipes, the benefits of the dish increase significantly.

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.

Preparation:

Cut the celery and cucumber into cubes, and the tomatoes into two parts.
Add chopped herbs and spices to the vegetables. Pour in the vinegar, stir and only then add the oil.
Put the cottage cheese and leave salad for weight loss for 10 min. in a refrigerator.

Celery salad for weight loss

Vegetables are known that have negative calories, this is when they energy value less than the body will spend on their processing. Celery also belongs to this group. Low-calorie salads for weight loss with this vegetable - perfect solution for any meal. It is recommended to combine celery with protein foods as it promotes their absorption.

Ingredients:

fillet – 1 pc.;
celery stalk – 1 pc.;
walnuts – 55 g;
lemon juice – 20 g;
green apple – 1 pc.;
natural yogurt.

Preparation:

Chop 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 chopped boiled fillet. Add nuts and top with yogurt.

Chinese cabbage salad for weight loss

This variety of vegetable combines dietary and beneficial features making it a unique product. It has a low calorie content, with 16 kcal per 100 g. Light salads for weight loss with Chinese cabbage create a feeling of satiety, and all due to a combination of fiber and microelements. Thanks to the coarse fibers included in the composition, the absorption of fats and carbohydrates slows down and intestinal function improves.

Ingredients:

Chinese 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.

Preparation:

Boil the shrimp and cool.
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 salad for weight loss

ABOUT healing properties We can talk about algae for a long time, because their chemical composition is filled with useful substances. Sea kale 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 if it is deficient, a person begins to gain weight. Sea kale contains fiber and alginic acid, which improve the digestion process.

Ingredients:

seaweed - 1 jar;
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.

Preparation:

Cut the onion into half rings and the carrots into strips. Fry the 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 cut the seeded pepper into cubes.
Mix everything and add chopped garlic.

Corn salad for weight loss

Many people believe that canned corn harmful to the figure because of its sweet taste, but this is not true, since it has low calorie content. Corn has a diuretic effect, reduces cholesterol levels and normalizes metabolism. Salads for weight loss with corn can be vegetable, but you can also add dietary meat and mushrooms to the recipe.

Salads for weight loss are great dishes for dietary ration. There are many types of them from different components, and with different gas stations for every taste. The benefits of such a diet are beyond doubt; the effect for weight loss has been appreciated by many people. This type of weight loss is easy and enjoyable.

A diet based on salads is attractive because there are no strict restrictions on the range of products; they simply must be healthy and wholesome. The combination of products also matters. Below we offer recipes for the most delicious salads for weight loss.

Protein salad recipes for a slim body

Protein salads - perfect option for dinner. It is almost impossible to gain weight by eating them, and the taste characteristics of such dishes will delight any gourmet.

With chicken and asparagus

To prepare the dish you need:

200 g chicken fillet;
200 g boiled asparagus;
100 g onion;
100 g carrots;
greenery;
sesame oil;
apple cider vinegar.

Preparation:

Cut asparagus and chicken into arbitrary pieces.
Cut the onion into strips, scald with boiling water for 2 minutes to remove the bitterness, then marinate in vinegar and leave for 15 minutes.
Grate the carrots on a coarse grater.
Mix all ingredients.
Dress the salad sesame oil, sprinkle with herbs.

With red fish and vegetables

You will need the following products:

100 g lightly salted salmon;
6 Cherry tomatoes;
arugula;
20 ml olive oil;
half a lemon;
lettuce leaves.

Preparation:

Cut the salmon into slices.
Cut the tomatoes in half.
Tear the greens into pieces with your hands.
Mix all ingredients, season with olive oil and lemon juice.

With squid and eggs

For this salad you need the following products:

2 hard-boiled eggs;
150 g boiled squid;
50 ml low-fat sour cream;
greenery.

Preparation:

Cut the eggs and squid into strips and mix.
Season the salad with sour cream, salt, sprinkle with finely chopped herbs.

With cottage cheese and vegetables

Light salad, good for low calorie dinner or a snack. For such a dish you need the following components:

150 g low-fat cottage cheese;
100 g cucumbers;
100 g tomatoes;
50 g red onion;
30 g mixture of sesame and flax seeds;
20 g fiber or oat bran;
20 ml olive oil.

Preparation:

Mash the cottage cheese with a fork.
Cut the vegetables into cubes and mix with cottage cheese.
Add a mixture of seeds, fiber or bran to the salad, season with vegetable oil.

Warm with veal

Very hearty salad, which is perfect as a complete dinner for women, children and men. You need the following products:

50 g carrots;
50 g onion;
100 g zucchini;
100 g bell pepper;
50 g mushrooms;
lettuce leaves.
200 g lean veal.

Preparation:

Cut the vegetables into strips and bake in the oven for 20 minutes.
Separately, bake or grill veal, cut into strips.
Mix all ingredients while still warm.
Tear lettuce leaves and add to salad.

Diet Caesar with turkey

Delicious and popular salad, which with minor changes will not cause any harm to the figure and is suitable for any main meal.

The following ingredients are needed:

200 g turkey fillet;
soy sauce;
4 quail eggs;
5 Cherry tomatoes;
30 g parmesan;
half a lemon;
lettuce leaves;
a small piece of whole grain bread.

Preparation:

Cut the bread into cubes and dry in the microwave for a minute and a half.
Coat the turkey with soy sauce and bake in the oven for 20 minutes.
Cut the meat into slices, eggs and tomatoes in half, tear the salad with your hands.
Mix the ingredients, season with lemon juice, sprinkle with crackers and finely grated parmesan.

Diet tuna coat

This dish is suitable for festive table, and for the everyday menu.

You will need:

jar canned tuna in its own juice;
carrot;
vinegar;
not fatty sour cream.

Preparation:

Cut the onion into half rings, pour vinegar for 20 minutes.
Boil carrots and grate on a coarse grater.
Add salad in layers: tuna, onion, sour cream, carrots.

Fruit salads for weight loss

Fruit salads are very tasty and healthy, they can be prepared from different ingredients. It is better to use them in the first half of the day.

Citrus

Citrus salad is a storehouse of vitamin C and excellent dish for loss excess weight. You will need:

grapefruit;
half an orange;
sweetie;
low-fat natural yogurt.

To prepare, just peel the fruit, cut into cubes, mix and season with low-fat yogurt.

With apples and cinnamon

To prepare the salad, you need to cut the apple into pieces, pour honey or maple syrup, sprinkle with cinnamon. Choose the most juicy variety of apples. You can add carrots.

With tropical fruits

Such salad will do for the holiday table and special occasions.

Its only drawback is that it is not always easy to find the necessary ingredients:

mango;
fresh pineapple;
coconut.

Peel all fruits, cut into cubes and mix. This salad looks very impressive and beautiful if the fruit is strung on skewers. For not dietary nutrition This composition is well suited for fondue.

Berry

For this salad you need to prepare dietary Nutella. Mix raspberries, strawberries and blackberries in equal proportions and season with chocolate sauce.

Vegetable salad recipes for weight loss

For this recipe you need to bake 100 g of the following vegetables in the oven:

Zucchini;
Bell pepper;
Carrot.

Both cabbage and carrots contain large amounts of fiber, which cleanses the body. In addition, vegetables are low in calories. This salad is not very nutritious, so it is best to eat it during snacks.

Finely chop the cabbage and leave for 15 minutes to release the juice. Grate on fine grater carrots, add to the cabbage, mix, salt and season with olive oil in a small amount.

This salad is very good for skin and hair, because avocado is a rich source of healthy fatty acids. It is low in calories, but at the same time satisfies the appetite quite well.

For preparation you need:

200 g white cabbage;
Cucumber;
Tomato;
Avocado;
Green onions;
Half a lemon.

Preparation:

Peel the avocado and cut into cubes.
Finely chop the greens.
Cut the tomato and cucumber into arbitrarily shaped pieces, chop the cabbage, mix with the avocado.
Season the salad with the juice of half a lemon, sprinkle with herbs and salt.

Cleansing salads for weight loss

All vegetable and fruit salads can be called cleansing, this is due to big amount dietary fiber in their composition. But some products have a more pronounced diuretic and laxative effect.

From seaweed

Sea kale is very healthy and is the strongest natural absorbent, so rid the body not only of toxins, but also of excess liquid.

For salad with seaweed you will need:

pickled kelp;
green onions;
raw carrots;
olive oil or low-fat sour cream.

The preparation of the dish is simple - finely chop the onion, grate the carrots, mix all the ingredients and season with olive oil or sour cream in a small amount.

With beets, prunes and nuts

All components of this composition have a laxative effect. This combination has very pleasant taste characteristics. Garlic is often underestimated by housewives, but it is very healthy vegetable. It strengthens the immune system, destroys harmful bacteria and lowers blood cholesterol levels.

Products needed for the salad:

medium beets;
50 g each of walnuts and prunes;
20 ml olive oil;
clove of garlic.

Preparation:

Boil the beets and grate them on a fine grater.
Chop the garlic and nuts and mix with the beets.
Finely chop the prunes and add to the rest of the ingredients.
Salt the salad and season with olive oil. If desired, sprinkle generously with herbs, this will only further promote weight loss.

With cabbage and apple

The combination of white cabbage and apple is very piquant, along with pleasant taste This salad perfectly removes toxins from the intestines and promotes the formation of healthy microflora.

Finely chop the cabbage, grate the apple, mix, and season the salad with lemon juice.

Dietary salad dressings

Oily

All salads are allowed to be seasoned with cold-pressed oils: olive, sesame, flaxseed, amaranth. If you like garlic, you can chop it, add it to the oil, and add salt to the mixture. It promotes weight loss because it speeds up metabolism, blocks the feeling of hunger and lowers cholesterol levels in the blood.

Lemon

The most dietary dressing for vegetable salads, meat and fish dishes lemon fresh is considered.

With soy sauce

Salads can also be seasoned with soy sauce with:

vinegar;
lemon juice;
olive oil;
garlic

Made from natural yoghurt

Low-fat yogurt is considered an excellent alternative to mayonnaise and full-fat sour cream. Its taste can be brightened with the help of finely chopped herbs, spices, herbs, seeds, garlic or finely chopped onions.

Nutella according to Dukan can be a dressing fruit salads or filling diet pancakes.

It is prepared like this:

3 tablespoons of milk powder are mixed with sweetener and a teaspoon of cocoa;
Pour the mixture into a container and pour in 150 ml low-fat milk and cook over low heat until thickened, stirring continuously.

Video recipes for light and tasty salads for weight loss

Panicle

The easiest way to lose a couple of kilograms in 3 days is to eat every day famous salad"Metelka" up to 1.5 kg per day and drink a lot ordinary water. If it is difficult to withstand 3 days, then you can fasting days on this salad once a month. It is important to make sure that there are no contraindications to eating raw beets. Detailed recipe and the stages of preparation are in the video below.

From celery

Celery root is an excellent fitness food. A salad with it cleanses and promotes weight loss. Spicy taste and availability make this product especially attractive. A simple recipe for salad with celery - on video. Low-fat yogurt is highly recommended as a dressing for this salad; those losing weight should avoid mayonnaise completely.

Diet salad with chicken and beans

Green beans and chicken breast are protein foods that are absolutely safe for your figure. How to make these ingredients delicious salad- shown in the video. It is recommended to choose sour cream with minimal fat content.

To make losing weight on salads as comfortable as possible, it is recommended to follow these tips:

When choosing a salad, you should proceed solely from your taste preferences - the tastier it is for someone losing weight, the better his mood will be. And when emotions are in order, the likelihood of a breakdown decreases.
Vegetables and fruits should be purchased only in season. This will significantly save money and avoid poisoning with nitrates, which are used to fertilize crops for faster ripening.
The ideal scheme for losing weight on salads: eat fruit salads in the morning, vegetables at lunch, protein-vegetables in the evening.
It is recommended to season vegetable salads with lemon juice or vegetable oils cold pressed.
In order for the effect to be stronger, it is recommended to add flax, sesame, chia, sunflower, pumpkin seeds, as well as fiber to salads.
Try to eat all vegetables raw, this way they retain more of the cooked microelements.
Green vegetables and sour fruits can be eaten unlimitedly; starchy vegetables and sweet fruits should be consumed in doses. It is better to avoid potatoes in a diet designed to help you lose weight.
You should add as much greens as possible to vegetable salads: spinach, arugula, dill, parsley, basil, lettuce leaves of different varieties.
Flours made from greens and green vegetables, as well as sour fruits and berries, are ideal for snacking.
When losing weight you need to drink large amounts clean water and green, non-sweet tea.
If you need to lose weight very quickly, you can eat one or several meals all day long. vegetable salads. It is important to ensure that there are no contraindications to its components.
Be sure to choose foods that can be consumed given your current health condition.