Salads - for comfortable weight loss. Recipes for vegetable diet salads for weight loss

Known to many "Panagursky" salad perfectly meets the requirements healthy eating and undoubtedly their bright colors and rich taste able to decorate any meal. homeland of this summer salad- Sunny Bulgaria, the town of Panagyurishte, where in the middle of the 20th century a treasure of 9 golden vessels was found. Salad "Panagyursky" - is also a godsend for everyone who loves healthy and delicious food rich in vitamins and minerals. There are so many vitamins in one fresh cabbage! C, B1, B2, PP, trace elements - folic acid, carotene, iron, manganese, potassium.

Salad Ingredients:

How to make panagyursky salad

All vegetables and herbs are washed and dried. Peel carrots and garlic.
cabbage and Bell pepper chop, chop carrots, tomatoes, garlic on a medium grater. Finely chop parsley and celery leaves.

Chopped vegetables and herbs are put in a large bowl, salted to taste, seasoned with vegetable oil.

Festive dietary salads differ from everyday dishes primarily in serving.

Must be posted prior to submission festive salad into a beautiful salad bowl and garnish with the vegetables included in its composition and herbs. The salad looks very nice in white or transparent salad bowls. To add color, bell peppers of different colors are chosen for cooking - red, orange, yellow, green.

Salad "Gift"

Salad Ingredients:

Cooking method:

Needs to be boiled and chilled chicken breast. Then cut into small cubes and put on the bottom of the dish. Lubricate the first layer with mayonnaise.
You need to wash and cut into cubes champignons and onions. Then fry until golden color Don't forget to add salt and black pepper to taste. Let the mushrooms cool and add on top of the chicken breast + mayonnaise.
Boil one carrot and let it cool. Then rub on fine grater and cover with a layer of mushrooms + mayonnaise.
Take an apple, wash it and rub it on a medium grater + mayonnaise.
Peel and chop the nuts and put on top of the apples + mayonnaise.
Take boiled eggs, divide into whites and yolks. Rub the yolks and put on top of the nuts + mayonnaise.
Finely grate the egg whites on a fine grater and place on top of the yolks.
Cut thin ribbons (fresh) from carrots and decorate the salad with a bow and chopped dill and parsley.

Assorted seafood salad

Seafood is a great substitute for high-calorie cold cuts and serve great snack to almost any alcohol.

Salad Ingredients:

Assortment preparation method:

Take two squid carcasses and 1 cup of peeled shrimp, wash, cut the squid into rings.
Cover a baking sheet with foil, mix squid and shrimp, add a few slices of lemon, olives. Sprinkle with lemon juice, salt and pepper.
Cover the slices with foil and place in the oven for 20 minutes.

Put the assortment on a dish and add the tomatoes cut in half. Assorted seafood is ready. Enjoy your meal.

Salad of arugula, herbs, eggs and cucumbers

A light fitness salad that is easy to prepare in large quantities. Dressing for it can be served separately, in a gravy boat, then each guest will have the opportunity to regulate the calorie content of this dish.

Salad preparation method:

Rinse and dry the arugula and lettuce well, tear them up and mix in a large bowl.
Cut the cucumbers into slices, and the eggs into slices.
In a separate bowl, mix yogurt, salt, pepper, chopped garlic and finely chopped greens. Dress the salad with the mixture.

Dietary herring under a fur coat

Even classic dishes familiar from childhood can be made lighter if desired. An example of this can be this option, how to cook a dietary herring under a fur coat.

Coat preparation method:

The main secret of how to make a diet herring under a fur coat is, of course, to remove the mayonnaise. It is he who gives the dish a special calorie content. At the same time, it can be easily replaced with sour cream mixed with mustard. The amount of the latter depends on your taste preferences.
1. So, first you need to rinse the vegetables, put them (you don’t need to clean them first!) In a saucepan and pour water over them.
2. Send to the fire and cook until tender.
3. Send eggs to a separate pan, boil them hard-boiled.
4. While the vegetables are cooking, you can peel the herring, remove the bones and cut the fillets into small cubes.
5. Place the fish on the bottom of a dish or serving dish.
6. Add a little of the previously prepared sauce on top.
7. Peel the onion, chop and put on top.
8. Ready vegetables cool, peel and cut (you can grate all the vegetables if you wish, or just beets with carrots, for example).
9. Put potatoes on the onion, sprinkle with a little salt and pepper and brush with sauce.
10. Carrots will follow - and sauce again to taste. I do not recommend salting each layer, otherwise this simple recipe for a dietary herring under a fur coat will not be so dietary.
11. Divide chilled and peeled eggs into protein and yolk. Grate the first and put on top of the carrots.
12. Now it's the turn of the beets, which can be slightly salted and generously smeared with sauce.
13. Decorate on top with grated yolks and, if desired, herbs to taste.
14. Now dietary herring under a fur coat at home should stand in the refrigerator for at least 2-3 hours in order to be properly soaked.

SLAYED SALAD "PEARL"

How to prepare layered salad:
1. Boil hard-boiled eggs, separate the whites from the yolks and grate on a medium grater.
2. Cut the salmon into small slices. Peel the orange from the peel and fibers and cut the pulp into cubes.

3. Rub the cheese on a fine grater. Cut olives into rings.

4. Spread the salad in layers. The first layer is half of the proteins mixed with mayonnaise.

6. Put half of the salmon in the third layer and coat with mayonnaise.

7. Then olives and the rest of the salmon. Then spread the cheese and some mayonnaise.

8. Put oranges in the next layer, and on top of the remaining proteins mixed with mayonnaise.

9., Decorate the salad with caviar and olives, and put half a quail egg in the center.

10. Ready salad "Pearl" put in the refrigerator, after wrapping cling film and let it brew for a few hours.

Grapefruit salad with tomatoes

It's festive light salad no mayonnaise. Grapefruit perfectly absorbs fat and complements the taste light tomato bitterness.

Grapefruit salad recipe:

Peel the grapefruit from the films and mill. Cut the tomato into semicircles of medium thickness.
Cut the olives into rings, and grate the cheese on a coarse grater.
Mix all products and pepper.
Drizzle with olive oil.
Salt can be omitted, as olives and cheese provide enough salinity.

Salads for weight loss are excellent dishes for dietary intake. There are a lot of 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. Such weight loss is tolerated easily and pleasantly.

The diet on salads is attractive in that there is no strict restriction in the set of products, they should simply be healthy and healthy. 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. Using them is almost impossible to gain weight, and the taste characteristics of such dishes will please any gourmet.

With chicken and asparagus

To prepare the dish you need:

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

Cooking:

Cut the asparagus and chicken meat into random pieces.
Cut the onion into strips, scald with boiling water for 2 minutes to remove bitterness, then marinate in vinegar and leave for 15 minutes.
Grate carrots on a coarse grater.
Mix all ingredients.
Season the salad with 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 of olive oil;
half a lemon;
lettuce leaves.

Cooking:

Cut 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 such a salad you need the following products:

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

Cooking:

Cut 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 of tomatoes;
50 g red onion;
30 g of a mixture of sesame seeds and flax;
20 g fiber or oat bran;
20 ml olive oil.

Cooking:

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

Warm with veal

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

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

Cooking:

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

Diet Caesar with turkey

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

You need the following ingredients:

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.

Cooking:

Bread cut into cubes, 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 croutons and grated parmesan.

Diet coat with tuna

This dish is suitable for both a festive table and an everyday menu.

You will need:

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

Cooking:

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

Fruit salads for weight loss

fruit salads very tasty, healthy, they can be prepared from different ingredients. It is better to use them in the morning.

Citrus

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

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

To prepare, it is enough to 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 slices, pour over honey or maple syrup, sprinkle with cinnamon. Choose the most juicy variety of apples. You can add carrots.

With tropical fruits

Such lettuce will do for festive table and special occasion.

Its only disadvantage 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 non-diet food, this composition is well suited for fondue.

Berry

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

Recipes of vegetable salads for weight loss

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

zucchini;
Bulgarian pepper;
Carrot.

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

The cabbage is finely chopped and left for 15 minutes to let the juice flow. Grate carrots on a fine grater, add to cabbage, mix, salt and season with olive oil in a small amount.

Such a salad is very useful for skin and hair, because avocados are a rich source of healthy fatty acids. It is low in calories, but it satisfies the appetite quite well.

For cooking you need:

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

Cooking:

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

Cleansing salads for weight loss

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

From seaweed

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

For the seaweed salad you will need:

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

The dish is prepared simply - the onion is chopped finely, the carrots are grated, all the ingredients are mixed and seasoned 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.

Ingredients needed for the salad:

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

Cooking:

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

With cabbage and apple

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

The cabbage is finely chopped, the apple is rubbed on a grater, mixed, the salad is seasoned with lemon juice.

Diet salad dressings

oily

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

Lemon

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

With soy sauce

Salads can also be seasoned with soy sauce with:

vinegar;
lemon juice;
olive oil;
garlic.

Made from natural yogurt

An excellent alternative to mayonnaise and fatty sour cream is low-fat yogurt. Its taste can be made brighter with finely chopped greens, spices, herbs, seeds, garlic or finely chopped onions.

Dukan's Nutella can be used as a dressing for fruit salads or as a filling for diet pancakes.

She prepares like this:

3 tablespoons of powdered milk are mixed with a sweetener and a teaspoon of cocoa;
Pour the mixture into a bowl, pour 150 ml low fat milk and cook over low heat until thickened, stirring constantly.

Video recipes for light and tasty salads for weight loss

Panicle

The easiest way to lose a couple of pounds in 3 days is to eat every day famous salad"Panicle" up to 1.5 kg per day and drink a lot plain water. If it is difficult to withstand 3 days, then you can spend fasting days on this salad once a month. Vano make sure that there are no contraindications to the use of raw beets. Detailed recipe and cooking steps - in the video below.

from celery

Celery root is a great fitness product. Salad with it cleanses and promotes weight loss. Spicy taste and affordability make this product particularly attractive. A simple recipe for salad with celery - on the video. Low-fat yogurt is highly recommended as a dressing for this salad; losing weight should be completely abandoned from mayonnaise.

Diet salad with chicken and beans

String beans and chicken breast - protein products which are absolutely safe for the figure. How to make these ingredients delicious salad- shown in the video. Sour cream is recommended to choose a minimum fat content.

To make weight loss 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 will be for 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 bought only in season. This will significantly save money and avoid nitrate poisoning, which is used to fertilize crops for faster ripening.
The ideal scheme for losing weight on salads: eat fruit in the morning, vegetable at lunch, and protein and vegetable in the evening.
refuel vegetable salads recommended with lemon juice or cold-pressed vegetable oils.
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, so they retain more logged trace elements.
Green vegetables and sour fruits are cut to eat unlimitedly, starchy vegetables and sweet fruits should be consumed in doses. It is better to refuse potatoes with a diet endowed with weight loss.
As much greens as possible should be added to vegetable salads: spinach, arugula, dill, parsley, basil, lettuce leaves of different varieties.
Flours made from herbs and green vegetables, as well as sour fruits and berries, are ideal for snacking.
When losing weight, you need to drink a large amount clean water and unsweetened green tea.
If you need to lose weight very quickly, you can eat one or more vegetable salads all day. It is important to make sure that there are no contraindications to its components.
Be sure to choose those foods that can be consumed in the current state of health.

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 are low-calorie, and most importantly, you can pick up different recipes for every day, with which you will not get tired of any menu. 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 also “falls” a little from them. vitamin composition. Fresh fruits, berries, vegetables and herbs will strengthen the immune system and improve the functioning of internal organs. Useful unsaturated fats in nuts and olive oil will put in order nervous system. 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 haven’t cleansed your body for a long time and didn’t suit it unloading days, 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- alternately use all types dietary salads to burn fat and cleanse the body, and muscle mass save.

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 in fresh);
olives;
berries;
mushrooms;
, dried fruits;
lean meat (mainly chicken breast cooked without skin in salted water);
boiled eggs (prefer proteins);
fish fillet;
seafood.

Preparing salads with simple products rather than exotic ones. Specialists in proper nutrition It has long been recommended to use only what grows in your area. Therefore, if you are considering what to choose: squid or cabbage, choose the latter option. It will be more useful for digestion, which means that it will contribute to weight loss faster.

How to process them?

Preference is given to fresh products.
Fruits, vegetables, berries, herbs are thoroughly washed.
All fatty pieces are removed from the meat, the skin is removed from the poultry.
If they must pass heat treatment, then it should be cooking in unsalted water. In extreme cases - baking or stewing, but not frying.

How to season salads for weight loss

olive Extra oil virgin;
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 daily calorie content diet. Vinegar and lemon juice may cause heartburn. It is better to change them daily and keep track of the amount used.

If everything from this list has already been tried and is pretty fed up, just below you will find several recipes for low-calorie diet dressings that will give your salads 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 insipid, 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), crushed nuts or fresh berries. Such a design will definitely not let you break even with yourself.

Fruit salads are best used for snacks to satisfy hunger and brighten up the weekdays of the diet. They are easy to prepare: no need to cook anything, all the ingredients are cut large pieces, from dressings you can use only unsweetened yoghurts. 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: bail healthy weight loss- a varied diet. As useful as the Brush is, its ingredients cannot contain all useful material 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 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 olive oil. top quality. 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 quality (cold pressed only), 10 ml apple cider vinegar juice squeezed from ½ lemon. Reveals the taste of vegetables in a new way.

Italian

Mix 100 ml Italian olive oil (cold pressed only), 10 ml wine vinegar, 10 g each of oregano, basil and marjoram (all spices are in dry form), 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 reminds 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. Chop 1 onion, 2 egg whites, 50 g boiled champignons. 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. Grind 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 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, wring it out with your hands for a plentiful release of juice. 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 on top fat-free yogurt 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 stem celery(103 kcal)

Randomly chop 100 g of tomatoes and celery stalks. ½ ripe avocado peel 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 peach, into halves - 200 g of 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 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 to store kelp grated carrot and some boiled shrimp- you get both 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.

You can get rid of excess weight and make your figure more slender with the help of different ways. Great option are dietary salads for weight loss, the recipe for which is simple - for example, it can be delicious vegetable option such a dish. Inclusion vegetable snacks in the diet - a great opportunity to lose weight at home without intensive training in the gym.

Low-calorie salads for weight loss from simple products

Salads for losing weight, including the most different ingredients allow you to lose weight, fill the body in the winter with the necessary vitamins and add health. Cooking them is very easy and simple. In addition, from vegetables that are often used to prepare such low-calorie foods, you can get required amount fiber and plant fibers. They will not only give a feeling of satiety, but also help the intestines get rid of the “deposits”.

Vegetable

If you are looking for weight loss salad recipes that help you effectively fight overweight, then pay attention to light vegetable option. It differs not only in ease of preparation, but also in the availability of ingredients. In addition, vegetable salads for weight loss have a positive effect on the condition of the liver, stomach, kidneys, skin, etc. To prepare, prepare the ingredients:

sweet pepper - 50 g;
salad - 10 g;
green onions - 20 g;
parsley - 5 g;
apple - 50 g;
fat-free sour cream - 30 g;
sea salt.

From the products to start, chop the lettuce and pepper. Next, you need to cut through the greens with green onions and finely chop the apple (the only fruit in this predominantly vegetable dish). After that, you just have to mix all the ingredients with sour cream and season to taste sea salt. It is best to eat such a dish for a snack or to replace dinner with it (just increase the proportions of the ingredients) during lunch.

carrot

Looking for delicious and affordable salads for a diet? Then pay attention to the low-calorie carrot version with the addition of orange. To prepare such healthy food first, finely chop the carrots, which should be salted, then add the following components to it: powdered sugar, orange water, lemon juice. Mix everything thoroughly, sprinkle with vegetable oil and arrange orange slices on top. For this carrot-orange dish you will need:

carrots - 400 g;
orange - 2 pieces;
salt - 1 pinch;
powdered sugar - 1 tbsp. l.;
orange water - 1 tbsp. l.;
olive oil.

with celery

Another healthy salad is a variant with celery. To prepare it, first take and peel the root of the plant, then cut it into thin strips. Next, sprinkle it with lemon juice. Dressing - from low-calorie mayonnaise mixed with lemon juice. At the end, you will need to pepper and salt the resulting light dish. To make it beautiful like in the photo of many restaurants, put each serving on lettuce, decorating with pre-chopped celery (leaf). Ingredients:

celery root - 500 g;
leaf celery - 2-3 branches;
lemon juice - 2 tbsp. l.;
lettuce;
low-calorie mayonnaise - to taste.

cucumber

Deciding to do diet salads for weight loss, adopt a cucumber recipe. To do regular salad from fresh vegetables, first rinse the cucumbers under running water and cut them lengthwise. Then divide each part into 4-5 pieces. Add finely chopped greens and chopped garlic to the cucumbers. Pour the finished dish with olive oil, vinegar. Don't forget to add salt and pepper to taste. Ingredients:

fresh cucumbers- 500 g;
greens to taste - green onions, parsley, dill;
garlic clove - 1-2 pieces;
vinegar - 1 tsp;
olive oil - 2 tbsp. l.

from cabbage

Dietary salads for weight loss are known to help not only lose weight, but also normalize the digestive tract. Making a simple kale salad is very easy. Before you start cooking it, peel and rinse the cabbage. Then cut it into not too large pieces. Peel the carrots from the peel, then grate it on a fine or coarse grater. Cut out the center of the apple. At the end, you just have to put finely chopped green onions to the chopped ingredients. Drizzle the entire mixture with oil. For this dish you will need:

fresh cabbage- 250 g;
carrots, apple - 1 each;
green onions;
sunflower oil.

Fruit

Delicious diet salads for weight loss from kiwi, apples, oranges and other fruits will delight many who are on a diet. For cooking simple option take the fruit, remove the peel from them, then cut into thin slices. Add mint leaves, which you can grind in a mortar and mortar with a teaspoon of sugar if necessary. Finish with yogurt, if desired. Ingredients:

a pineapple;
grapefruits;
two mint leaves;
natural yogurt optional.

With chicken

Diet salad for weight loss with chicken is hearty and nutritious dish, the use of which in reasonable portions will help you start the process of losing weight. To do this, use the usual white chicken meat, which must be boiled and then cooled. Less often it is fried or baked - great for hot salads. Then you just need to mix the chicken meat with the rest of the ingredients and season with the sauce. You will need:

chicken fillet - 2 pcs.;
cucumbers - 2 pcs.;
tomatoes - 2 pcs.;
sesame seeds - 1-2 tbsp. l.;
young cabbage - 200 g;
salt - to taste;
vegetable oil for refueling.

With crab sticks

In dishes where the main ingredient is crab sticks very harmoniously complemented by mushrooms. To prepare such a dish, boil and cut large mushrooms into slices. Then narve beijing salad, cut the tomatoes in half, chop the crab sticks into thin strips and cut a handful of olives into circles. Cover the bottom of the container with Chinese cabbage leaves, putting tomatoes and mushrooms on it. Sprinkle with crab sticks, season. Ingredients:

crab sticks - 50 g;
fresh champignons- 4 pieces;
cherry tomatoes - 5 pieces;
for dressing - 1 clove of garlic, 3 tbsp. l. olive oil;
salt and pepper - to taste.

How to season salads for weight loss

Very often, when preparing a protein diet salad, fruit, vegetable or some other, the question arises of what is the best way to season them. At the same time, many people who lose weight make a critical mistake - when using a low-fat diet, they avoid adding the so-called. the right oils. Lack of inflow needed healthy oils can lead to a slowdown in the process of losing weight and the inability to obtain the necessary substances from food.

Suitable for filling various dairy products, for example, sour cream, kefir, yogurt. A good option is olive oil with acidic additives in the form of lemon juice, apple cider vinegar, sauerkraut, cranberries. The addition of eggs helps increase absorption useful components from salads. Avocados are also a good addition.

Video: diet salad recipes

Hello hostesses!

If you want to keep yourself in good shape and at the same time eat tasty and satisfying, then this article will help you with this!

Light salad with chicken breast and oranges

Sweet orange, chicken and spicy sauce will make it the main attraction on your table.

At the same time, it is very light, bright, tasty and healthy!

Ingredients

Beijing cabbage - 400 g
Orange (peeled slices) - 250 g
Chicken fillet - 320 g
Bulgarian pepper - 1 pc.
Onion - 1 pc.
Garlic - 3 cloves
Olives - 100 g
Olive oil - 6 tbsp
Soy sauce - 2 tbsp.
Coriander seeds - 1 tsp
Balsamic vinegar - 4 tablespoons
Sugar - 1 tbsp

Cooking

Marinate the chicken breast. Crush garlic and coriander seeds.

Place the chicken in a bowl, add half the "gruel" of coriander and garlic there (leave the other half for dressing).

And also pour in 2 tbsp. tablespoons of soy sauce, add 1 tbsp. a spoonful of sugar and pepper. Let the chicken rest in this marinade for 10 minutes.

After that, the breast must be fried with a small amount oil in a pan. If you do not want to fry, then you can bake it in the oven until cooked.

While the breast is baking, make the dressing.

To do this, take the second half of the mixture of coriander and garlic, 6 tbsp. spoons of olive oil, 4 tbsp. a spoonful of balsamic vinegar, salt and mix.

We wash the Beijing cabbage leaves, cut the hard central vein into strips with a knife, and simply tear the soft parts of the leaf with our hands.

Onion cut into half rings. We clean the pepper from seeds and membranes and cut into strips.

Peel the orange from the peel and white film, and this juicy pulp grind into small pieces.

Chicken breast will also be straws with us. It remains only to add olives, season and mix well.

Serve immediately, garnished with greens. He will win you over with his incredible taste!

Salad with tuna and olives

Great option for light dinner or holiday feast.

Ingredients

Canned tuna - 1 pc.
Iceberg lettuce - 200 g
Olives - 40 g
Feta cheese - 40 g
Red onion - 1 pc.
Quail eggs (boiled) - 7 pcs.
Cherry tomatoes - 8-10 pcs.

Refueling:

Olive oil - 2-3 tbsp.
Lemon juice - 2 tablespoons
Mint - 1 sprig (to taste)
Sugar - 1 tbsp
Oregano - ½ tsp
Salt and black pepper - to taste

Cooking

Let's start with the dressing, so that by the time the salad is ready, it has already brewed and revealed all its flavors.

Finely chop the mint, sprinkle it with one teaspoon of salt and remember extra. So mint will reveal its full fragrant potential.

Pour olive oil, lemon juice into it, add sugar, pepper to taste and add oregano - shake with a fork until a homogeneous emulsion.

We also put cherry tomatoes on top. If they are large, you can cut them in half, and if they are small, leave them whole.

Cut the quail eggs in half and place them on top.

Divide the tuna into slices.

Tip: do not buy tuna for salads, there is only dust. Choose whole tuna. Although it is more expensive, but in the salad you will have excellent pieces.

Lay the fish slices on top. As you may have guessed, this salad does not require mixing.

Olives are next.

Tip: To keep your olives shiny and looking pretty, drizzle them with olive oil.

Maximum benefit - minimum calories!

Salad Prague low-calorie video

We offer here such a dietary recipe. See step by step video cooking:

Diet Japanese salad

It is very unique and very tasty. It can be safely submitted to festive table guests will love it.

Ingredients

Harusame noodles (funchose) - 50 g
Eggs - 2 pcs.
Cucumbers - 100 g
Chicken breast (boiled) - 100 g
Green onion - 30 g
Chili pepper - ½ pcs. (taste)
Roasted sesame - 1-2 tsp

Refueling:

Soy sauce - 2 tbsp
Lemon juice - 2 tbsp
Sesame oil - 1 tbsp
Sugar - 1 tbsp

Cooking

Boil the water and send the noodles into it. See the packaging for the cooking time.

Do not digest it more than the allotted time, otherwise it will spread and will not resemble the most appetizing substance that is familiar to every person.

Some species can be simply soaked in boiling water.

When the noodles are ready, put them in a colander to drain the water well. It will be flexible, transparent, it is not for nothing that it is called glass.

Using a knife, cut it arbitrarily so that it is not so long and place in a bowl.

We cut all other components into strips: chicken breast, cucumbers, green onions. Only the chili pepper can be finely chopped.

From the resulting egg mass, bake thin egg pancakes, you will get 2-3 pieces, depending on the size of the pan.

We also cut these pancakes into thin strips. Let's not forget the roasted sesame seeds.

We mix all the components and fill it with this mixture: 2 tbsp. spoons of soy sauce, 1 tbsp. a spoonful of sesame oil, lemon juice and sugar (shake everything well until the sugar dissolves).

Mix and you're done!

Easy salad with chicken and croutons video

How to cook light dinner With tender chicken and crispy crackers look here:

Salad with bell pepper and feta cheese

Gorgeous, bright, super-vitamin, with the benefits of nature itself. And completely weightless for your figure!

Ingredients

Bulgarian pepper different colors- 3 pcs
Chili pepper (optional) - 1 pc.
Garlic - 1 clove
Blue bow - 1 pc.
Feta cheese (Mozzarella, to taste) - 60 g
Cilantro (parsley/dill) - 1 small bunch
Balsamic vinegar - 2 tbsp.
Sesame oil - 1 tbsp.
Olive oil - 1 tbsp
Dried parsley - 1/2 tsp
Salt and pepper to taste

Cooking

Wash peppers and remove seeds from them. Cut into straws.

Onion cut into half rings. Chili pepper (if you do not like spicy, then you can not put it) - in circles.

Squeeze the garlic through a crusher or finely chop. We also chop cilantro or parsley.

Combine everything in one plate and add feta cheese there.

We will fill with this mixture: balsamic vinegar, Sesame oil, olive oil, a little salt, dried parsley and black ground pepper.

Mix well and add to salad.

So, in five minutes, a wonderful, fragrant, vitamin and very diet snack. Enjoy your meal!

Light vegetable salad

Vegetables are champions for vitamins, fiber, and ease of digestion. Eat and lose weight with taste!

Ingredients

Tomatoes - 350 g
Cucumbers - 180 g
Canned corn - 250 g
Feta cheese - 60 g
Basil leaves - 15-20 g

For refueling:

Salt to taste
Olive oil - 4 tbsp
Soy sauce - 1 tbsp
Lemon juice - 2 tbsp
Honey - ½ tbsp
Provence herbs - 1 tsp

Cooking

Cut vegetables and cheese into cubes, add corn and basil greens and mix.

To prepare the dressing, combine olive oil, soy sauce, lemon juice, honey, salt and chopped Provence herbs.

Pour ready meal prepared sauce. Wrap it with a thin strip of cucumber for decoration.

Delicious, healthy, very low-calorie!

Mexican salad with avocado and beans

Very bright, tasty and juicy, full of vitamins! As part of healthy avocado and wonderful vegetables.

Ingredients

Cucumbers - 150 g
Tomatoes - 200 g
Bulgarian pepper - 150 g
Avocado - 1 pc.
Canned red beans - 120 g
Canned corn - 120 g
lettuce leaves - bunch

For refueling:

Egg yolk (boiled) - 2 pcs
cilantro - a small bunch
shallots (or 1/4 onion) - 1 PC
Lime (lemon) juice - 3 tbsp
Olive oil (any vegetable) - 4 tbsp
Green chili to taste
Sugar - 1 tbsp
Salt to taste
Dry mustard (or sweet mustard) -1 tsp
Dried parsley - 1/2 tsp

Cooking

First of all, we will prepare an unusual filling for our salad so that it has time to brew.

Take two boiled yolks, mash with a spoon, add mustard, finely chopped cilantro to them (if you don’t like it, you can not add or replace with parsley), finely chopped onion, chopped chili pepper (to taste), squeeze the juice of half a lime. Salt, add sugar, dried parsley, pour in olive oil and mix the ingredients well.

This is how it turns out thick, very fragrant and multi-component filling. Leave it to infuse and proceed to the preparation of the salad.

Avocado for this dish, choose ripe and soft.

Wash the avocado, cut in half and remove the pit. Most easy way cut the avocado - do it right in the peel, then take out the already prepared pieces with a spoon into a bowl.

We do this with both halves. We also cut all other vegetables into cubes, about 1 cm each. Tomatoes are slightly larger so that they do not let in a lot of water.

And we send them to the same dishes. Rinse canned beans before packing. Let's not forget the corn.

When all the components are assembled, we season the salad and stir it so that the filling is well distributed.

To serve, prepare a spacious dish that needs to be covered with green salad leaves. Put Mexican food on top. Beauty and health in one bowl!

Diet Caesar with chicken

Fitness version of your favorite dish that you can eat even at night! Nothing will happen to your figure.

Salad with eggplant and pepper

like this interesting option with eggplant, which will be cooked without oil and will form a perfect tandem with other vegetables, cheese and a light topping.

Ingredients

Eggplant - 2 pcs.
Bulgarian pepper - 2 pcs.
Tomato - 250 g
Chili pepper - 2 pcs. (optional)
Feta cheese (you can mozzarella) - 100 g
Walnuts - 30 g
Cilantro (parsley) - a bunch

Lemon juice - 2 tbsp
Garlic - 3-4 cloves
Olive oil - 3 tbsp.
Sugar - 1 tbsp
Salt and pepper - to taste

Cooking

Bake eggplant and bell pepper in the oven for 15-20 minutes at a temperature of 180 degrees. Vegetables should be soft and cooked through.

For the beauty of the dish, take bulgarian and chili peppers of different colors.

Remove the skin from the roasted pepper and cut it into small slices. Leave the skin on the eggplant and cut it into pieces.

Remove the seeds from the chili pepper and cut into strips. This ingredient can be omitted if you do not like spicy.

Cut tomatoes into medium cubes. Chop the cilantro. Walnuts also needs to be cut into pieces.

Make the filling in a large bowl. In it, then we will collect our salad.

Add sugar, lemon juice, salt, black pepper and finely chopped garlic to the olive oil. Mix well with a whisk.

In the same bowl, put eggplant, bell pepper, chili, tomatoes, cilantro, cheese and nuts. Let's mix.

Bright, rich, moderately spicy, great taste!

Simple and delicious beetroot salad

This option is a must-have for cleansing and weight loss. Beets perfectly remove toxins and all unnecessary from the body.

Along with this, you will lose excess weight.

Ingredients

Boiled beets - 1 kg
Onion - 2 pcs
Garlic - 5 cloves
Sunflower oil - 3-4 tbsp. l
Tomato paste - 1-2 tbsp. l
Salt, pepper, herbs

Cooking

Finely chop the onion and fry until translucent, add tomato paste and simmer for 1 more minute.

Rub the beets on a grater and send them to the pan with the onions.

Pepper, salt, squeeze the garlic and add the herbs. Simmer everything together for another 3 minutes.

After that, put in a bowl, cool and serve cold.

Salad with quail eggs and yogurt dressing

Watch the preparation of hearty, and at the same time low calorie meal in this video recipe:

Diet salad with beef and tomatoes

Let's try to cook such a meat option.

It is especially suitable for those who want to lose weight, but have not yet come to eating only greens.

When you want something more satisfying, with meat, and at the same time you don’t want to gain extra pounds.

Ingredients

Boiled beef - 200 g
Red onion - 1 pc.
Tomatoes - 2 pcs
Arugula - 1 bunch

Refueling

American mustard (sweet mustard) - 1 tbsp. l
Lemon juice - 2 tbsp. l
Salt, pepper to taste

Let's start by preparing the filling: take one tablespoon of mustard, mix with lemon juice, salt and pepper to taste.

Cut the red onion into thin half rings.

Divide the beef into fibers and cut into pieces.

We cut the tomatoes into slices. You can take out the core so that they do not give too much water.

We pick the arugula with our hands. Collect the salad, season.

Satisfying and useful!

Vinaigrette amazing with unusual dressing

Vinaigrette is our usual and favorite, vegetable, healthy and quite dietary. At the same time, it is hearty, unlike salads, which consist only of greens.

And this means that it will allow you to eat less and your figure will definitely thank you.

AT this recipe we suggest trying it in a new way - with spicy dressing, which will give him new shades of taste.

Ingredients

Boiled potatoes 2-3 pcs
Sauerkraut - 200 g
Boiled beets - 2 pcs
Boiled carrots - 2 pcs
Salted or pickled cucumbers - 2 pcs
Onion - 1 pc.
Canned beans 2/3 cup
Canned green peas - 1/2 cup
Green onion/parsley

For refueling:

Pepper
Lemon juice - 1 tbsp. l
Balsamic vinegar - 1 tsp
Honey - 1 tbsp. l
Vegetable oil - 1-2 tbsp. l
Mustard - 1/2 tsp

Cooking

First, pickle the onion so that it is not so spicy and does not distract all taste buds.

To do this, finely chop it and pour 1 glass of chilled boiled water, add a teaspoon of sugar and 2 teaspoons of balsamic vinegar to it (you can take the usual 9%).

Mix and leave to infuse.

Cut potatoes, cucumbers, beets and carrots into cubes of approximately the same size, mix them in one large bowl. We will send cabbage there, canned beans, green pea and greens.

Before use, we recommend that canned beans be washed from the viscous liquid in which they are located.

Strain our pickled onion, squeeze and send to the company to the rest of the ingredients.

You can not mix yet. We make the dressing: mix salt, pepper, lemon juice, half a spoonful of mustard (if not evil, you can put more), honey, balsamic vinegar and vegetable oil.

Stir the dressing until the honey and general uniform appearance, and pour the vinaigrette with it.

Now you can mix thoroughly so that the impregnation is well distributed.

What happens is simply incredible, the usual salad takes on such colors that you want to cook it again and again!

low calorie vegetable salad

And finally, one more interesting salad, which will not add a single gram to your waist, but on the contrary will help you lose all that is superfluous.

We hope that our diet recipes will help you deliciously diversify your menu and become prettier every day!

We wish you joy, beauty and health!