Protein salads for quick weight loss: minus 3 kg in the first week, minus 5 after the second. As many as six options for different tastes.

Protein salads are perfect for those who are concerned about their figure and proper metabolism. They help improve digestion and give you a feeling of fullness after eating food. And most importantly, such dishes provide the body with all the vitamins and microelements the body needs. A protein salad with chicken for weight loss will come in handy before the holidays, because it is at this time that you want to feel in good shape.

Protein salads for weight loss and drying the body: PP recipes

As you know, with a reasonable, healthy diet, the plate should be half filled with vegetables and fruits, and the other half should be filled with foods high in protein.
One of the most interesting and delicious dietary dishes to prepare is tuna. What a miracle this fish is! Or is it still not quite a fish?

In terms of protein content, it is in no way inferior to meat, and the presence of vitamins and phosphorus is so high that in the USA, tuna is a must on the tables of scientists and students, especially during study periods.

How to cook

Canned tuna for salads will not be difficult to find on retail shelves, and in combination with a variety of vegetables, salads prepared from it will be not only tasty, but nutritious and healthy. Below are some of them.

With sweet peppers:

Chop two sweet peppers and four hard-boiled eggs with a knife, add tuna from one can, mix and pour over light Greek yogurt. Add salt as desired, you can do without it. This salad will not only help you “kill the worm,” it satisfies hunger well.

With Chinese cabbage:

Chop the onion as finely as possible and mix with the contents of one can of canned food (in its own juice), add shredded Peking fork and chopped cucumber. Place the ingredients in the prepared bowl, season with low-fat sour cream, and mix everything.

With cucumbers and exotic avocado:

Chop the soft part of two avocados, without peel, with a knife, transfer to a salad bowl, add tuna, two fresh cucumbers cut into long narrow strips and a chopped clove of garlic, pour in olive oil and mix well. Salad ready! Just five minutes, so much fun and no negative consequences other than benefits.

It must be said that fish in oil has more calories than canned fish in its own juice, and this must be taken into account when adding the product to salads.

With celery root and eggs:

To prepare this simple dish you will need one hundred and fifty grams of celery root, four hard-boiled eggs, a fresh cucumber and three hundred grams of tuna canned with oil.

You need to grate the roots, chop the eggs and cut the cucumber into thin strips, add the fish, and add light (diet) mayonnaise sauce and mix.

With potatoes, apples and pineapples:

You will need five potatoes, five hard-boiled chicken eggs, a can of fish in its own juice, half a can of pineapple, one apple and a clove of garlic.

Mash the fish with a fork, crush the garlic, grate the peeled apple and potatoes on a coarse grater, chop the eggs and pineapples very tightly, add sour cream sauce and mix everything thoroughly.

These salads are quite easy to prepare, but they are very healthy and not harmful to your figure. The taste of this fish is known all over the world and tuna dishes, including salads, are appreciated by gourmets.

The article is for informational purposes only.

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Source

With Chiken

Ingredients

• 300 g chicken breast
• 2 eggs
• 1 tomato
• 1 bundle lettuce leaves
• 3 tbsp. l. natural yogurt
• salt, pepper to taste

Preparation

1. Boil the chicken breast. Cut the cooled meat into large pieces.
2. Boil the eggs. To make a protein-packed chicken salad, coarsely chop them.
3. Coarsely chop the tomato. Tear the lettuce leaves with your hands.
4. Mix the ingredients and season with natural yoghurt, salt and pepper.

Homemade Caesar salad with chicken breast

Caesar is one of the most popular and favorite salads all over the world. People from all over the world have adapted the recipe for this salad to suit their cuisine and the foods they are familiar with. Today I suggest you prepare a “fitness” version of this salad. Especially for those who are tired of chewing dry chicken breast or for those who simply want to diversify their diet while losing or gaining weight.

Ingredients

• lettuce salad – 160 g
• chicken breast – 1 piece
• cherry tomatoes – 100 g
• Parmesan cheese – 20 g
• rye croutons – 50 g
• olive oil – 100 ml
• dry white wine
• salt and spices to taste

Cooking Instructions

1. Cut the chicken breast into small pieces, add salt and season to taste, then fry in olive oil with the addition of dry white wine.
2. Wash and tear the lettuce leaves. Cut cherry tomatoes into halves.
3. Place the salad on a plate, add chicken, season with olive oil, add tomatoes and croutons.

With avocado

Ingredients

• 200 g chicken breast
• 1 cucumber
• 1 avocado
• 0.5 red onion
• 2 tbsp. l. natural yogurt
• 1 tsp. lemon juice
• salt, pepper to taste

Preparation

1. Boil the chicken breast. Tear the cooled meat into fibers or coarsely chop it.
2. Coarsely chop the cucumber and red onion into half rings.

1. Peel the avocado. Chop coarsely. Sprinkle with lemon juice to prevent the pieces from turning yellow.
2. Mix the ingredients of a protein salad for dinner, season with yogurt, salt and pepper.

Quinoa and Shrimp Salad

Shrimp is a very rich source of high quality protein and many other beneficial nutrients. For example, did you know that shrimp contains 100 times more iodine than beef? They also contain calcium, which is beneficial for the thyroid gland, immune system and kidney function. And quinoa is perfectly absorbed by the body and has a number of beneficial substances, from strengthening the immune system to general detoxification of the body.

Ingredients

• quinoa grains – 450 g
• shrimp – 300 g
• spinach – 1 bunch
• ginger – 15 g;
• cucumber 1 piece
• bell pepper 1 piece
• olive oil 70 ml;
• garlic - 2 cloves
• half a lemon
• salt, pepper and spices to taste

Cooking Instructions

1. Boil the quinoa and shrimp separately and leave to cool.
2. Cut the cucumber and bell pepper into cubes.
3. Grind garlic and ginger.
4. Combine oil and lemon juice, add garlic and ginger. Add salt, pepper and mix well.
5. Place quinoa and shrimp on a plate and season with the resulting sauce. Garnish with spinach leaves.

With Chinese cabbage

Ingredients

• 300 g chicken breast
• 2 eggs
• 0.5 fork Chinese cabbage
• 1 cucumber
• 3 tbsp. l. natural yogurt
• salt, pepper to taste

Preparation

1. To prepare this protein salad with eggs and cabbage, coarsely chop the cucumber and chop the pekinka.
2. Boil the eggs, peel and chop.
3. Boil the chicken fillet. Tear the cooled meat into fibers or chop coarsely.
4. Season all ingredients with salt, pepper and natural yogurt.

With tuna

Ingredients

• 350 g canned tuna
• 1 cucumber
• 1 tomato
• 0.5 bunch. lettuce leaves
• 6–7 olives
• 2 tsp. mustard
• 2 tbsp. l. olive oil

Preparation

1. Drain the liquid and mash the canned fish with a fork.
2. Coarsely chop the cucumber and tomato. Tear the lettuce leaves with your hands.
3. Mix fish, vegetables, herbs and olives.
4. Separately, combine mustard and olive oil. Season a protein salad with tuna with this sauce.

With beans

Ingredients

• 200 g chicken fillet
• 3 eggs
• 200 g canned beans
• 1 cucumber
• 1 pickled cucumber
• 1 red onion
• 1 tsp. mustard
• 100 g sour cream 10% fat
• 2 tsp. soy sauce

Preparation

1. Boil the fillet. Slice.
2. Boil the eggs. Grind.
3. Slice fresh and pickled cucumbers.
4. Drain canned beans.
5. Cut the red onion into half rings.
6. Separately mix soy sauce, sour cream and mustard.
7. Season a protein salad with beans with this sauce.

With shrimps

Ingredients

• 200 g shrimp
• 1 cucumber
• 1 tomato
• 1 bell pepper
• lemon juice to taste
• salt, pepper to taste

Preparation

1. Cook shrimp in boiling water for 3 minutes. Drain in a colander and let the water drain.
2. Wash the vegetables. Cut into large pieces.
3. Season the protein salad with shrimp with lemon juice, pepper and salt.

If you're having a hard time curbing your sweet tooth, you can make a light fruit dessert. Skip bananas and grapes, instead leaning on apples and pears topped with natural yogurt or low-fat kefir. We hope that protein salad recipes will help you not only lose weight, but also cleanse your body of harmful accumulations . Share the selection with others who want to lose weight.

Best Recipes

In order to lose weight, cleanse the digestive system and the body as a whole, nutritionists recommend a lot of unique dishes; let’s look at the most popular and, accordingly, highly effective.

“Brush” salad recipe for weight loss from Elena Malysheva

From the classic recipe of nutritionists, the “Brush” salad from E. Malysheva differs in calorie content and food norms. Take half a kilogram of raw vegetables: red beets, carrots, white cabbage. Peel and chop finely, like “Korean carrots.” Combine the vegetables and season with a teaspoon of fresh lemon juice. The dish is ready. Eat gradually throughout the day with water. The total calorie content does not exceed 485 kcal.

Protein salads for weight loss. Recipes from simple foods with calorie content

The need to consume protein foods was scientifically recognized in the 20th century. Protein, also known as protein (from Greek “the most important thing”) is a material for the formation of cells, tissues, enzymes, hormones, is the basis of immunity, helps accelerate chemical reactions and metabolic processes. It is filling, but aimed at fat burning and weight loss without losing muscle mass.

This explains the popularity of protein diets and dishes, especially salads, where you can combine different types of protein, providing the body with balanced amino acids in the right quantities.

The ideal approach to nutrition involves calculating calories, fats, proteins and carbohydrates. The amount of protein to consume per day depends on age, gender, body weight, lifestyle, and goals (from 1-2.5 g per 1 kg of body weight).

Excess protein is just as dangerous to health as its lack. The quality of protein determines our well-being, appearance, and longevity.

What kinds of salads are there for weight loss?

Experts divide well-known salads for weight loss into several types. The difference lies in the specific impact on the body and calorie content.

Protein

Protein-type salads can be nutritious and fasting:

The calorie content is low and can be consumed daily for breakfast, lunch or dinner. Prevents the splitting of muscle fibers, maintaining the beauty of hair and nails. Eating such dishes is undesirable for people who have the following contraindications:

Protein salads are recommended for people who are interested in sports, with intense training, who are on protein diets, and have no physical contraindications.

Fat burning

Allows you to break down fats at high speed. The main effect is due to the “work” of two elements – proteins and fiber. Such low-calorie dishes are recommended for weight loss purposes when athletes have serious physical activity. Gentle fat-burning salads have a number of contraindications:

In the absence of contraindications, depending on the composition of the dish, consumption is allowed at different times of the day.

Dietary

Low-calorie diet salads must contain fruits and vegetables, and the addition of special dietary supplements is allowed. These ingredients allow you to enrich the body with minerals, vitamins, and fiber.

It is recommended to eat such dishes not only to lose weight, but also to strengthen the body as a whole. You can eat them daily. Thanks to dietary salads, metabolism and the functioning of important vital organs are improved, the condition of facial skin is improved, and the chest muscles are tightened, which is important for women.

Introducing such salads into the diet is not recommended for people who have problems with the digestive system, liver, kidneys, or heart. Anyone who is allergic to a specific ingredient. When diets for the purpose of losing weight are generally not advisable for health reasons.

Low calorie

This includes salads, the total calorie content of which is from 30 to 100 kcal, for every 100 g. They will be an ideal complement to low-calorie diets. Recommended for weight loss, cleansing, treatment of cancer and cardiovascular diseases. Allows you to improve the functioning of internal organs and systems. Reduces the formation of fat cells. Slow down the aging process.

It is allowed to eat daily, but excessive consumption can cause vitamin deficiency, hormonal imbalance, and lack of nutritional components. Contraindications concern:

Those who have no contraindications are recommended to include low-calorie salads in their diet as a complement to well-known diets.

Cleansing

Helps remove toxins and deposits from the intestines. Allows you to dramatically lose weight by 5 kg. Improves overall well-being. They have a diuretic and laxative effect. It is recommended to include them in the diet before lunch; they cannot be eaten daily. There is a risk of loss of nutritional components and dehydration.

Note! You should only select the type of salad diet for weight loss in consultation with an experienced nutritionist. It is important to take into account not only the goal and desired result, but also the general condition of the body.

Light protein salad

Protein salad for weight loss is the main dish for a protein diet, which involves weight loss without hunger stress. The mono-diet course should last from 5 to 7 days with a break of 3 days.

An excellent addition to this diet is kefir; it accelerates fat burning and normalizes digestion.

Composition of ingredients

Step-by-step cooking process

1. Chicken meat must be boiled, cut into thin strips, lightly fried without oil in a non-stick frying pan.
2. Broccoli and cauliflower need to be washed and disassembled into inflorescences.
3. Carrots need to be washed, peeled, and grated on a fine grater.
4. The garlic must be peeled, washed and finely chopped with a knife.
5. Prepared broccoli, carrots and garlic should be placed in a frying pan with the breast pieces, salt and pepper and simmer under a closed lid until cooked. You can add a little boiling water, but by the time it’s ready, there should be no liquid in the pan. It is necessary to choose the right time for cabbage to be ready; its beneficial properties, color and structure should be preserved as much as possible (it should not become too soft).
6. At the same time, you need to boil the egg, peel it and chop it as finely as possible.
7. The stewed ingredients should be placed in a salad bowl, allowed to cool, and topped with chopped egg and canned peas.
8. You need to add olive oil to the dish and stir.

Protein salads for weight loss can be flavored with olive oil.
Pine nuts and fresh dill, as a decoration, will perfectly complement the salad.

Calories/proteins/fat/carbohydrates per 100 g: 102/7.3/5.6/6.5.

What can I add?

It is possible to use linseed or ginger oils as a dressing. These ingredients are valuable dietary products, but it is worth remembering their specific tastes and taking this fact into account when preparing the dish. You can change the taste and aroma of the salad using different dressing options.

The following ingredients are suitable for this protein salad dressing recipe:

• natural yogurt
• sour cream
• cream
• cottage cheese
• various chopped nuts, sesame seeds, sunflower seeds
• quail eggs
• honey
• olive oil
• mustard
• garlic
• ground paprika
• white, red, black ground pepper
• any fresh herbs

How to serve a dish

Typically, mixed salad is served in a salad bowl. However, there are options for using portioned culinary forms, for example, it is possible to serve salad in beautiful transparent glasses. Original and tasty is served in portions in cheese baskets prepared independently, or in pancake plates.

You can immediately place the finished product on plates, previously decorated with Iceberg or Lettuce leaves, the use of which will also contribute to weight loss.

Decorations for protein dishes:

• fresh herbs (chopped or sprigs);
• olives;
• quail eggs (grated or cut into halves);
• cherry tomatoes (cut into halves);
• sesame seeds;
• any nuts;
• olives, olives;
• pomegranate seeds.

Salads with a high protein content are popular not only for weight loss purposes, but also should be in the diet of children, due to their growth, pregnant women, due to fetal development, athletes, due to high physical activity. Such dishes also predominate in the menu of vegetarians, due to the peculiarities of their approach to nutrition.

Salad “Male” with meat and beans

Due to its composition, protein meat salad with beans is recommended for men. A light, yet nutritious salad will give you a feeling of fullness and provide energy.

Composition of ingredients

Step-by-step cooking process

1. First you need to boil the meat, cool it and cut it into thin bars.
2. Next you need to pickle the onions. To do this you need:

• peel, wash the onions and cut them into half rings, place them in a dish where they will be marinated;
• in a glass of water at room temperature, you need to dilute vinegar and sugar;
• Next, you need to pour the marinade over the chopped onions and leave for 10 minutes;
• in 10 minutes. drain the marinade.

1. Sweet peppers need to be washed, cleaned inside and cut into thin bars like meat.
2. Fresh herbs should be washed, dried, and chopped.
3. The garlic needs to be peeled, washed and squeezed through a press.
4. Canned beans must be washed with water through a colander and allowed to drain.
5. You need to take a salad bowl and put all the listed ingredients into it.
6. Season the salad with vegetable oil, add salt and pepper to taste and mix.

Calorie content per 100 g: 115.7/7.5/6.8/6.2.

Protein salad from chicken hearts

A protein salad for weight loss can be diversified with chicken hearts - a protein-rich product and an excellent alternative to chicken fillet. However, it is worth paying special attention to their processing and preparation so that the meat turns out tasty, tender, soft and juicy.

Composition of ingredients

Step-by-step cooking process

1. Chicken hearts must be carefully processed: rinsed in cold running water, cleaned of films, cut in half lengthwise, remove blood clots and blood vessels. After this, you should throw them into boiling water for 5 minutes. Next, you need to change the water, add salt and leave to cook for 1 hour. The better you clean the hearts, the better they will taste and the longer you cook the hearts, the softer and juicier they will be. After cooking, drain the water and allow the offal to cool.
2. Eggs need to be hard-boiled, shelled, and cut into cubes.
3. The champignons should be thoroughly washed and cut into several flat pieces.
4. The onion must be peeled, washed and cut into half rings.
5. You need to fry the champignons with onions without using oil in a non-stick frying pan; you can add salt and pepper during the process.
6. The dressing must be prepared by mixing yogurt with mustard.
7. Dill and parsley need to be washed, dried and chopped.
8. Place fried champignons with onions, eggs, hearts, dressing in the prepared salad bowl and mix.

Decorate the finished salad with walnuts and chopped fresh herbs.

Calories/proteins/fat/carbohydrates per 100 g: 128.9/10.4/8.8/2.1.

Salad "Protein bomb"

A dietary salad that has a unique taste thanks to its combination of crab meat with tender chicken, low-fat cottage cheese and herbs.

Composition of ingredients

Step-by-step cooking process

1. Chicken fillet must be boiled in salted water and cut into pieces.
2. Crab meat should be cut into cubes.
3. You need to prepare a dish of suitable size to mix pieces of chicken, crab meat, and cottage cheese in it.
4. The finished salad should be salted, seasoned with sour cream, and decorated with nuts and herbs.

For a spicy taste, add a clove of chopped garlic to the salad.

Calories/proteins/fat/carbohydrates per 100 g: 91.5/14.4/2/4.1.

Egg salad

Protein salad for weight loss made from eggs and celery is enriched with easily digestible protein, satisfying and healthy.

Celery normalizes metabolic processes, breaks down fats, reduces cholesterol, replenishes vitamins and minerals in the body, balances the nervous system, and is very beneficial for men's health.

Composition of ingredients

Step-by-step cooking process

1. Eggs need to be washed, hard-boiled, shelled and coarsely chopped.
2. The celery stalk should be washed and cut into thin strips.
3. You need to prepare garlic sauce, for this:

• you need to wash the dill, cut off the thick stems, chop finely, then crush the dill properly with a knife so that its juice is released;
• you need to peel, wash the garlic and squeeze it through a press;
• Place the sour cream in a bowl, add dill and garlic to the bowl, mix.

1. Garlic sauce must be mixed with olive oil in a one to one ratio.
2. You need to mix eggs with celery in a salad bowl, season the salad, add salt and spices to taste.

Before serving, the finished salad can be beautifully decorated with a mixture of fresh herbs.

Calories/proteins/fat/carbohydrates per 100 g: 140.9/6.1/11.5/2.8.

To lose weight, celery stalks must be eaten correctly, namely, 2 hours before bedtime and no more than 200 g per day for one week or 8-10 times a month. If you experience abdominal discomfort, reduce the amount of celery you eat by half.

Layered salad “High protein”

The traditional combination of chicken breast, mushrooms, and cheese is perfectly complemented by walnuts and a spicy dressing.

Composition of ingredients

• chicken breast – 2 pcs.;
• fresh champignons – 300 g;
• chicken egg – 4 pcs.;
• onion – 1 pc.;
• fresh carrots – 2 pcs. (medium size);
• cream cheese “Arla Natura” - 100 g;
• walnuts – 6 pcs.;
• thick yogurt – 150 g;
• sour cream – 300 g;
• Dijon mustard – 0.5 tsp;
• ground dried garlic - to taste;
• vegetable oil – 1 tbsp. l.;
• salt - to taste;
• pepper - to taste.

Step-by-step cooking process

1. Chicken breasts must be washed, boiled in lightly salted water, and cut into small cubes.
2. Eggs should be rinsed under running water, hard-boiled, shelled and the whites separated from the yolks.
3. Fresh carrots in their peels need to be washed, boiled and peeled.
4. Washed onions must be separated from the husks and finely chopped.
5. The champignons should be washed, chopped and fried in a small amount of vegetable oil with onions.
6. Walnuts need to be washed, peeled and chopped.
7. At the same time, you need to prepare the sauce: in a separate bowl, mix yogurt, sour cream, mustard, garlic, pepper and salt. You can adjust the taste of the sauce by increasing or decreasing the amount of the required component.
8. You should prepare a serving plate and a round-shaped molding ring of the required size. You will need to lay out the prepared ingredients on it in layers in the following sequence:

• boiled chopped chicken breast, spread sauce on top;
• The yolks should be grated over the salad and spread with sauce on top;
• mushrooms fried with onions, coat with sauce on top;
• boiled peeled carrots must be grated over the salad, coated with sauce on top;
• the cheese should be grated over the salad, and the sauce should be spread on top;
• Egg whites must be grated over the salad.

The finished puff salad should be refrigerated overnight. Before serving, it is recommended to garnish the salad with chopped walnuts.

Calorie content per 100 g: 110.4/12.6/5.7/2.2.