Dietary salad delicious salads for weight loss, low-calorie dinner

Ingredients

• cherry tomatoes - five pieces;
• chicken fillet - 160 g;
• hard cheese - 15 g;
• lettuce - 180 g;
• olive oil - 40-50 ml.

Step cooking

Light salads, which received the status of diet, are prepared from low-calorie foods. Such salads are not only tasty, but also very quick to prepare and healthy dishes. Due to the low calorie content, they contribute to weight loss, help to maintain a slim figure.

Recommendations for the selection and preparation of products

Nutritionists have developed various salads for weight loss. Among this variety, you can easily find dishes to your liking. In addition, you can use not only ready-made recipes for diet salads for weight loss, but also create your own. Of course, if you know the basic principles of preparing such dishes.

6 healthy eating habits

What products are classified as low-calorie, how do they differ from ordinary ones? What principles must be followed in order to make a real diet salad at home? Dietitians give six recommendations.

1. The right vegetables. For diet salads, use vegetables that contain up to 6% carbohydrates. These are green peas, cabbage, tomatoes, eggplant. And products containing more than 20% carbohydrates, it is completely undesirable to use in dishes intended for weight loss. It is not recommended to include potatoes, rice, corn in salads.
2. Easy refills. Dietary salads are prepared without mayonnaise. It is too fat, significantly increases the calorie content of the dish. It is best to season dishes with light home-made sauces, vegetable oils: olive, sunflower, soy.
3. Fish or meat. You can add fish or boiled meat to dietary salads. But you should not combine these products in one dish, otherwise the salad will immediately cease to be light and, especially, low-calorie. At the same time, choose low-fat varieties of meat or fish products. The most suitable products are red fish and chicken breast (but always without skin). Follow one more recommendation. Protein products (fish, meat) should not exceed 30% of the volume of lettuce.
4. Healthy cheese. A light diet salad recipe may include an ingredient such as cheese. A product containing milk protein and calcium is very beneficial for the body. However, you need to choose those cheese varieties that have a fat content of up to 40%. The most suitable cheeses are Brynza (10%), tofu (10-14%), Adyghe (20%), feta (10-16%), ricotta (12-13%), mozzarella (20-22%), suluguni ( 24%).
5. Fruit salads. Do not abuse these dishes. Fruits are high in carbohydrates. Nutritionists believe that 250 g of fruit salad can be eaten per day.Prepare dishes from tangerines, grapefruits, pineapples, strawberries, plums, sour apples. And the use of sweet bananas, grapes, dates, raisins is better to refuse.
6. Raw salads. Those recipes for dietary vegetable salads that do not require heat treatment are preferred. Vegetables, fruits in their raw form retain more nutrients. And in the process of mechanical action, even in a sparing mode, part of the vitamins and minerals is lost.

When preparing a diet menu, focus on the list of useful and prohibited foods presented in the table.

Table - Low-carb and high-carb foods

Useful		Not recommended
Name	Carbohydrate 100 g	Name	Carbohydrate 100 g
Eggplant	4,5	Banana	21
Basil	2,7	Potatoes	16,3
Zucchini	4,6	Dried apricots	51
White cabbage	4,7	Raisins	65,8
Brussels sprouts	3,1	Mango	15
Red cabbage	5,1	Papaya	10,8
Chinese cabbage	2	Peach	9,5
Savoy cabbage	6	Pomelo	9,6
Cauliflower	4,2	Chokeberry	10,9
Cilantro	3,7	Beet	8,8
Cranberry	3,7	Plum	9,6
Watercress	5,5	Black currant	7,3
Lemon	3	Jerusalem artichoke	12,8
Chives	3,2	Feijoa	15,2
Sea kale	3	Persimmon	15,3
Cucumber	2,5	Dates	69,2
Bell pepper	4,9	Blueberries	7,6
A tomato	3,8	Prunes	57,5
Radish	3,4	Garlic	29,9
Leaf salad	2	Dogrose	22,4
Celery greens	2,1	Sweet apples	9,8
Spinach	2	Grape	15,4

Other delicious diet salads recipes with meat, fish, fruits and vegetables whipped up

So, if you are determined to say a firm “No” to bad snacks by sandwiches, hot dogs or pizza, and replace at least one meal with a diet salad, then the following recipes will come in handy.

Corn

Features. This salad is from Greek cuisine. And it is famous not only for its excellent taste, but also for the ease of dishes. Therefore, most of them are included by nutritionists in weight loss programs.

Components:

• chicken fillet - 240 g;
• cucumber - two vegetables;
• celery (large stalk) - one;
• corn (canned) - 120 g;
• red onion - one head;
• salad - 180 g;
• yogurt (natural) - four tablespoons;
• dill is a bunch.

How to cook

1. Chop the onion and dill.
2. Fill the greens in a gravy boat, pour yogurt.
3. Mix the dressing thoroughly, if necessary add a pinch of sea salt.
4. Dice the boiled chicken.
5. Chop the cucumbers, celery, tear the salad.
6. Put everything together, pour in the corn.
7. Pour the salad in the prepared sauce, mix.

"Panicle"

Features. The salad is not in vain called the “Whisk”. It contains a lot of fiber, which “sweeps” all harmful components out of the digestive tract. That is why the salad is recommended as an effective cleaning dish for fasting days. But do not abuse it - do not overload the gastrointestinal tract.

Components:

• white cabbage - 120 g;
• apple (sour) - 120 g;
• carrots - 120 g;
• sea ​​kale - 120 g;
• raw beets - 120 g;
• prunes - two or three pieces;
• olive - a tablespoon;
• lemon juice - five drops.

How to cook

1. Start by chopping cabbage.
2. Put it in a bowl, add grated carrots to it.
3. Salt a little, remember with your hands.
4. Grate the beets and add to the salad.
5. Also do with apples.
6. Mix everything, pour juice squeezed from lemon.
7. Pre-soak the prunes in cool water so that it swells a little, and then cut into thin strips.
8. Add dried fruits, seaweed, season with olive.

"Nice"

Features. Want to enjoy a delicious and very healthy dietary salad? Then make a tuna dish. This is a low-fat fish, which is allowed to be included in any diet. The following step-by-step recipe for diet tuna salad will help you prepare one of the most delicious dishes.

Components:

• onions - one head;
• canned tuna - 240 g;
• boiled eggs - two pieces;
• olive oil - two to three tablespoons;
• tomatoes - three fruits;
• olives - 70 g;
• greenery;
• cucumbers - two or three pieces.

How to cook

1. Chop the onion, pickle in an acetic-aqueous solution (take both liquids in equal amounts).
2. Divide the tuna into pieces.
3. Cut cucumbers and tomatoes, add to tuna.
4. Chop eggs and greens.
5. Cut the olives in half.
6. Combine all ingredients, add pickled onions, season with olive.

Seafood with photo

Features. This salad contains three types of seafood that give the dish an extraordinary taste. Despite the content of many components, the dish belongs to the category of low-calorie. Another significant advantage is that the salad is prepared quickly and easily.

Components:

• crab sticks - 120 g;
• frozen shrimp - 120 g;
• squid - 210 g;
• tomato - two fruits;
• cucumber - one;
• olive oil - a tablespoon;
• hard cheese - 60 g;
• bell pepper - one;
• lemon juice - ten drops.

How to cook

1. Boil the squid in salted water, dropping the carcasses into boiling water for literally ten seconds. Do not digest, otherwise they will become rubber.
2. Cut the cooled carcasses into rings.
3. Cut the tomatoes into cubes, cucumbers into strips.
4. Grind the crab sticks.
5. Pepper, chop it in strips.
6. Pour shrimp with boiling water and peel.
7. Mix all the ingredients.
8. Pour olive oil, sprinkle with fresh lemon juice.
9. Shuffle.
10. Grate the cheese and sprinkle the salad.

Grazio

Features. Want to make up for the deficiency of minerals and vitamins in the body? Make the Grazio Salad. Be sure to spoil yourself with this delicious and healthy dish in the spring, when it is time for vitamin deficiencies.

Components:

• bell pepper (red) - two fruits;
• celery - two roots;
• green pepper - two fruits;
• apples (sweet and sour) - three fruits;
• sunflower (or olive) oil - 50 ml.

How to cook

1. Cut celery into strips.
2. Slice green pepper into oblong stripes.
3. Crush apples into cubes.
4. Cut red pepper into thin rings.
5. Mix all the products, season the salad with oil.

Meat

Features. This salad also belongs to dietary dishes. However, it does not provide fat burning, and therefore - does not lead to weight loss. But it does not allow to gain extra pounds. Sometimes you can deviate from the diet and treat yourself to a delicious meat salad.

Components:

• beef - 300 g;
• boiled eggs - three pieces;
• beans - 75 g;
• mayonnaise - two to three tablespoons.

How to cook

1. Cut lean beef into small pieces, boil in salted water.
2. Cut the cooled meat into small cubes.
3. Boil the beans in salt water.
4. Chop the eggs.
5. Mix all products with mayonnaise.

Hepatic

Features. With the liver, you can also prepare a healthy and tasty salad. But it will only be dietary if you select the main component correctly. Pork, beef and chicken liver have the lowest calorie content. And goose, turkey, or duck surpass them in caloric value almost three times, therefore, these offal are not used to prepare dietary dishes.

Components:

• liver - 350 g;
• olive oil - a tablespoon;
• onions - one head;
• honey - a teaspoon;
• water - 75 ml;
• vinegar - 30 ml.

How to cook

1. Prepare the onion marinade by mixing water with vinegar and adding honey.
2. Cut the onion in half rings and dip in the finished marinade.
3. Now boil the liver in slightly salted water.
4. When the offal has cooled, cut into oblong strips.
5. Remove the onion from the marinade, drain the excess liquid.
6. Combine it with the liver, season with olive.
7. Use greenery for decoration.

Fish

Features. Boiled fish in combination with seaweed is a very useful tandem. It serves as the main source of iodine, without which the thyroid gland is not able to function properly.

Components:

• fish fillet (boiled) - 350 g;
• sea ​​cabbage - 220 g;
• boiled eggs - two pieces;
• olive oil - 75 ml;
• onions - one head.

How to cook

1. Boil the fish in salted and slightly peppered water.
2. When the filet cools, chop it.
3. Squeeze cabbage, drain excess brine.
4. Chop the onions and eggs.
5. Combine the products, mix with olive.

Pineapple

Features. Pineapple is a juicy and aromatic product that can turn any dish into a real treat. And nutritionists are not at all against such an ingredient, because it promotes fat burning. Therefore, those who want to lose weight, you can safely use aromatic pineapple salad.

Components:

• chicken breast (boiled) - 240 g;
• an apple - two fruits;
• pineapple - one middle fruit;
• salad - 210 g;
• greens - a bunch;
• yogurt - four tablespoons.

How to cook

1. Peel fresh pineapple, cut into small slices.
2. Tear the salad and chop the greens.
3. Dice chicken and apples.
4. Combine the components with yogurt, mix.

Mushroom

Features. Due to the content of useful substances, a diet salad with mushrooms will become one of your favorite dishes in spring, when the body is exhausted after winter frosts and requires a portion of vitamins.

Components:

• champignon mushrooms - 300 g;
• sorrel - a bunch;
• spinach - four pieces;
• tomatoes - two to three fruits;
• quail eggs - four pieces;
• radish - 100 g;
• olive - 50 ml;
• balsamic vinegar;
• green onions - a bunch.

How to cook

1. Prepare the marinade by mixing olive with vinegar.
2. Marinate chopped mushrooms in it.
3. Cut the radishes into circles.
4. Tear spinach, sorrel.
5. Chop the tomatoes.
6. Mix all the ingredients together with mushrooms and marinade.
7. On top, decorate the dish with quail eggs cut in two and green onions.

If you want to come up with your own simple diet salad recipe, then consider one more tip. A slimming dish cannot contain high-calorie ingredients such as crackers, smoked sausages, and nuts.

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