Dietary salads for the holiday. Recipes with photos

In the article we will tell you what ingredients should be put in diet salads, how to season dishes for health, and also present 7 popular salads of the year.

Fashion dictates its own rules. The image of a slender, graceful girl, not burdened with excess weight, is increasingly being idealized.

Losing pounds is the main goal of many, but how to do it correctly and what to eat to make it tasty and nutritious?

We will answer these exciting questions further.

Diet salads are the main dish of a losing weight person.

How do they work?

Vegetable salads can quickly satisfy your hunger thanks to coarse fiber.

At the same time, the stomach feels light, and the body receives the necessary vitamins and microelements A, B, E.

When you add lean chicken breast, turkey fillet, or tuna meat to the salad, the food becomes more satisfying, and you can forget about snacking for a long time.
Raw vegetables and fruits can cleanse the body of waste and toxins, improve your health and restore good mood.
Advantages and disadvantages of dietary salads.

Let's take a closer look at the benefits of this food:

raw vegetables and fruits contain coarse fiber. Fiber is a kind of plant fiber that, when it enters the gastrointestinal tract, tends to disintegrate and swell. Thus, a person feels full for a long time and does not need additional food intake. The highest amount of fiber is in green peas, turnips, and micro greens;
green salad together with proteins (meat and eggs), lean fish promotes rapid weight loss and also has a good effect on the development of muscle mass;
the body is cleansed of waste and toxins;
swelling decreases and the functioning of internal organs normalizes;
microelements and vitamins are fully absorbed, metabolism improves;
as a result, you feel cheerful and light, there is an increase in strength, and your performance improves.

Vegetables and fruits are a storehouse of women's health, energy and beauty. For some reason, women who want to lose weight believe that such a salad is just greens and cabbage. But how wrong they are! Modern PP recipes dictate their own rule: “We eat salads with pleasure, experiment with recipes!”

Let's look at the other side of the coin. Why are some diet salads even contraindicated for some?

Flaws:

contraindications for medical diagnoses. People with liver disease, kidney disease, urinary tract disease, and diabetes mellitus should use tomatoes, radishes, beets and carrots with caution;
allergic reactions to products are purely individual, but still occur;
indigestion - cabbage, peas, legumes can cause severe bloating, and even intestinal colic. Be extremely careful with doses!
“Salad is food for rabbits! I’m going to lose it from this diet!” – you must admit, this thought has come to you more than once and given you serious doubts about whether to continue to lose weight.

People who have no experience in preparing PP dishes will tell you the same thing. According to many, a salad on a diet is greens, vegetables, without dressing. This article will help you understand such pitfalls.

Reviews from those who have lost weight

You can leave your diet salad recipes for weight loss, results and reviews in the comments below, they will be useful to other users!
Kira:

I liked losing weight on salads - a very varied diet with many ingredients, you can choose vegetables and fruits according to the season. The body is supplied with vitamins, cleansed, the immune system is strengthened, and the weight goes off. The maximum duration of the diet I followed was a month, during which time I lost 7 kg and learned a lot of healthy food recipes. I have 3 children and a husband, a huge advantage of a salad diet is that they suit everyone in my family.

Angelina:

Salads are just the perfect food option for me. Meat ones do not need a hot dish or a side dish, fruit ones fill you up for a long time and perfectly replace unhealthy sweets. There are many different recipes on the Internet and in cookbooks. Globally, we can say that I eat salads for life, this allows me to keep my weight normal. A couple of years ago my weight was 84 kg, now it’s 62. My favorite salads are squid and other seafood. They go great with eggs and yogurt or sour cream; I also put a lot of green onions and cucumbers in them.

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What ingredients can you put in a salad?

Don’t be afraid to experiment with low-fat foods; each dish can be varied in its own way.

Be sure to alternate and add turkey or chicken breast and tuna pieces to the greens; they are rich in fatty acids and protein, essential for bones and muscles.
Eggs and cheese in small quantities will add more variety to your salad.
Avocado is a source of fatty acids, a very valuable vegetable that should be on your table at least once a week.
Micro greens - pea sprouts, radishes, sunflowers will decorate the salad and enrich you with essential microelements.
Nuts – please note that they are quite high in calories, so you need to add them to the salad in small quantities.
Fruits – treat yourself and cook with raw fruits.

As you can see, the variety of ingredients is huge and rich in vitamins. And if you mix it correctly, you get something delicious for a losing weight!

With fish and seafood

To prepare low-calorie salads with seafood, use low-fat varieties of fish. They are suitable for weight loss and those who play sports. They will fit perfectly into any protein diet and decorate the holiday table.

With canned tuna

“Cocktail” (74 kcal)

Cut 250 g (1 fork) broccoli into florets and cook for 5 minutes. Place on a sieve and soak for 1 minute. into cold water and dry. 5 pieces. Boil quail eggs, cut into halves. 180 g (10 pcs.) cherry tomatoes, also cut into halves. Place the onion into thin half rings. Tear 100 g of lettuce leaves randomly. Mix vegetables. Add 180 g (1 can) canned tuna, mashed with a fork.

Prepare the dressing: beat 20 g each of 10% sour cream and low-calorie mayonnaise, 5 g of liquid, home-brewed mustard, pressed garlic clove, 20 g of parsley, 2 g each of pepper and salt. Season the vegetables, stir. Place in a vase. Place feta cubes on top.

“Straw” (75 kcal)

One of the easiest low-calorie salads to prepare in a hurry. We came back from training - crumbled it, replenished our energy and helped our muscles recover.

Shred 0.5 kg of white cabbage. Cut 300 g (3 pcs.) fresh cucumbers into strips. Mash 180 g (1 can) canned tuna with a fork. Mix, season with either 10% sour cream or light mayonnaise.

"Rainbow" (81 kcal)

Mash 180 g (1 can) canned tuna with a fork. Grind 100 g spinach, 2 bunches of basil, 1 bunch of dill, 100 g broccoli, 1 purple onion. Crush 5 capers. Cut 100 g olives into halves. Mix all this, add 200 g of carrots (preferably Korean), 240 g (1 can) of canned corn. Season with 10 ml light balsamic vinegar. To stir thoroughly.

With salmon

"Olivier" (92 kcal)

Boil 400 g (4 pcs.) potatoes, 3 eggs. Cut potatoes, eggs, 300 g of salmon fillet (s/s), 200 g (2 pieces each) of pickled and fresh cucumbers into neat cubes. Chop 1 onion and some dill and parsley. Mix everything, add 200 g of peas in a jar, 150 g of low-calorie mayonnaise, salt and pepper. Mix.

“Little Red Riding Hood” (95 kcal)

Tear 100 g of lettuce leaves into small pieces. Cut into neat cubes 600 g salmon fillet (s/s), 600 g grapefruit (2 pcs.). Grate 2 boiled eggs and 300 g of Russian cheese. Place in vases in layers: lettuce - salmon - grapefruit - eggs - cheese. Repeat all layers again. Add some salt. Drizzle with vintage olive oil. Garnish with halved olives and a tomato slice.

“Appetizing” (63 kcal)

Cut 100 g salmon fillet (s/s) into neat cubes, 200 g strips (2 pieces each) of fresh cucumbers and tomatoes, grate 3 boiled eggs. Roughly tear 200 g of Chinese cabbage with your hands. Add chopped dill. Drizzle with 20 ml vintage olive oil and 25 ml lemon juice. Mix.

With shrimps

“Sea cocktail” (58 kcal)

Cut 3 garlic cloves into thin slices and fry in olive oil. Add 100 g of peeled and thawed shrimp. Add salt and pepper. After 5 min. turn off, cool, place on a paper towel to remove traces of oil. Sprinkle with lemon juice. Cut 100 g of tomatoes and bell peppers into neat cubes (for the beauty of the appearance of the salad, it is better to choose a red color), mix the vegetables, add a little salt. Place the vegetable mixture at the bottom of a deep, thick glass, compact it, and stick in a couple of parsley sprigs. Place shrimp in a mound in the center and garnish the top with a slice of lemon.

“Mistress” (53 kcal)

Shred 250 g (¼ fork) of white cabbage. Blanch and chop (practically puree) 100 g (1 pc.) tomatoes. Peel and cut into cubes 400 g (1 piece) papaya, chop 20 g (1 seeded pod) chili pepper. Gut 150 g of green beans, cut each bean into halves, and boil until desired softness. Boil 100 g of peeled, thawed tiger prawns. Fry 30 g of fresh peanuts with a little salt in a dry frying pan. Tear 50 g of lettuce. Mix the juice squeezed from 1 lime, the same amount of soy sauce, 5 g of sugar, ground black pepper. Mix all ingredients.

"Ice" (69 kcal)

Peel 400 g (1 pc.) daikon. Cut it into large cubes (2x2 cm). Using a spoon, remove the middle. Cook the cubes for 3 minutes. Cool, pat dry with paper towel. Grind 100 g (1 piece) of bell pepper onto a Korean grater. Finely chop 100 g (1 pc.) fresh cucumber. Grind 50 g of feather onions. Roughly chop 150 g of cooked shrimp. Mix 20 g of home-brewed mustard and 60 ml of 10% sour cream. Mix everything and place the salad in daikon cubes. Garnish with red caviar.

With squid

“Lenten” (96 kcal)

Boil 200 g (2 pcs.) of already cleaned squid carcasses for no longer than 3 minutes, cut into strips. Boil 200 g (2 pcs.) potatoes, cut into cubes. 1 onion - into half rings and scald with boiling water. Grate 100 g (1 pc.) sweet and sour apple. Mix, season with 100 ml of lean mayonnaise (vegetarian is suitable).

“Heh” (84 kcal)

Boil 1.5 kg (15 pcs.) of already cleaned squid carcasses for 3 minutes, cut into strips. Fry 5 g of sesame seeds in a dry frying pan, add to it 20 ml each of vintage olive oil, dark soy sauce and apple cider vinegar, 7 pressed garlic cloves, 5 g each of paprika and sugar. Heat up, turn off. Pour the marinade over the squid and leave overnight. The next morning, take them out, let the marinade drain, add 2 onions cut into half rings, pepper, salt, and mix. Garnish with halved cherry tomatoes.

“Festive” (94 kcal)

Boil 400 g (4 pcs.) of already cleaned squid carcasses for 3 minutes, cut into cubes. Boil also 200 g (6 pcs.) mussels and 50 g shrimp. Chop the onion and sprinkle with lemon juice. 120 g (1 pc.) hard pear, cut into cubes. Mix 40 ml Dijon mustard, 20 ml vintage olive oil and 60 ml low-calorie mayonnaise. Combine all ingredients, add salt, mix.

With crab sticks

“New Year’s” (65 kcal)

Cut 200 g of crab (meat, sticks) into cubes. Simmer 400 g (1 can) chopped canned champignons in olive oil, add 1 chopped onion. Grate 5 pcs. boiled eggs and 100 g of Russian cheese. Lay out in layers: crab sticks - onion-mushroom overcooked - eggs - cheese and repeat. Each layer is coated with mayonnaise.

“Lifesaver” (95 kcal)

A low-calorie salad to whip up when guests arrive unexpectedly. Cut into strips 100 g of crab (meat, sticks), 100 g (1 pc.) fresh cucumber, 2 boiled eggs. Add 50 g of canned corn, 100 g of carrots (preferably in Korean). Season with 40 ml of low-calorie mayonnaise. Mix. Sprinkle with chopped spring onions.

“Alenka” (94 kcal)

Cut 200 g of crab (meat, sticks) into strips. Fry 400 g of fresh, diced champignons in vintage olive oil, add 1 chopped onion. Cut 3 boiled eggs and 200 g (2 pcs.) fresh cucumbers into cubes. Chop the parsley. Mix the ingredients, season with 60 ml of low-calorie mayonnaise. Mix.

How to properly dress a diet salad?

Can:

linseed oil;
Olive oil is a source of microelements, you definitely won’t gain weight with it, but its price is quite high;
fermented milk products are a more budget option; it can be low-fat sour cream, yogurt or kefir without flavoring additives; it is much better to prepare yogurt or kefir at home from dairy starters - this way you will be more confident in the percentage of fat content;
egg sauce - mash the boiled yolk with a fork, add olive oil, mix, then pour in soy sauce and grain mustard; You don’t need to add salt, the taste will be quite piquant;
lemon juice - very often used as a dressing because it promotes weight loss faster;
avocado dressing - you need to choose a ripe vegetable that presses when pressed, then peel it, grind it to the consistency of porridge, add a clove of garlic and olive oil, pepper;
white wine vinegar.

Try to choose dressings with minimal calorie content. This way you can diversify your dish and not gain extra pounds.

It is forbidden:

sunflower oil (sesame, corn, rapeseed);
mayonnaise (including homemade);
sauces based on fatty oils, ketchup or mayonnaise.

The variety of healthy gas stations is huge, which is good news for those losing weight. All that remains is to choose what salads you can prepare in order to eat fully and without compromising your health.

Here are the top 7 most appetizing and low-calorie salads of the year.

How to prepare low-calorie salads - 15 varieties

Dietary low-calorie salad with chicken and corn
Lightly salted salmon and celery salad
Fat-burning beet and egg salad
Shopski style vegetable salad
Low-calorie Caesar salad
Mediterranean cherry and strawberry salad
Green diet salad
Light salad of fresh cucumbers and feta
Protein salad with pumpkin and chicken
Pear salad with cheddar and celery
Fitness salad with apple and carrots
Fresh salad with cherry tomatoes and orange
Low-calorie salad from Hector Jimenez Bravo
Jewish salad with carrots and caramelized pecans
Fitness salad “Metelka”

Salad with Chinese cabbage and shrimp

Suitable not only for everyday food, but also as a “highlight” on a holiday table.

Ingredients for 2 servings:

Beijing cabbage (1/2 head);
boiled shrimp (7-8 pcs.);
canned or fresh pineapple – 120 gr.;
pomegranate seeds (2 tablespoons);
salt on the tip of a teaspoon.

For refueling we use:

sour cream or natural yogurt - 2 tablespoons;
lemon juice - half a dessert spoon;
olive oil – ½ tablespoon;
mustard beans - ½ tablespoon.

Cooking:

food preparation;
peel the pomegranate seeds;
Peel the pineapple or remove it from the syrup and cut into cubes;
boil the shrimp - add water, salt, bring to a boil; cooking takes only 2-3 minutes, then drain the water and let the shrimp cool;
cut Chinese cabbage into small pieces; can be torn into small pieces by hand;

Making the filling:

combine all the ingredients - sour cream (yogurt), lemon juice, mustard, olive oil, mix gently by hand to keep the mustard seeds intact;

Decor:

put all previously chopped and prepared products into the salad bowl: Chinese cabbage, pineapples, boiled shrimp, pomegranate seeds;
add dressing and stir, then refrigerate for 10-15 minutes. You can serve!
Calorie content: per 100 g. salad - only 73 kcal.

Fitness salad with apple and carrots

A healthy vegetable fitness salad with the addition of an apple will be the best dish for a simple breakfast. The recipe for this salad will allow you to prepare a vitamin “explosion” in just 5 minutes, with a minimum calorie content. An ideal combination of vegetables and fruits for those losing weight or vegetarians.

Salad ingredients:

large apple - 1 pc.;
celery root - 1 pc.;
fresh carrots - 1 pc.;
lemon juice - 1 tsp;
salt to taste.
For refueling:
vegetable oil 2-3 tbsp.

Cooking method:

Grate the peeled apple on a coarse grater into a salad bowl.

To prevent the apple from quickly darkening, sprinkle it with a teaspoon of lemon juice.

Add grated celery root and fresh chopped carrots to the salad. Mix all ingredients together with vegetable oil and salt. Bon appetit!

2) Green salad.

This dish is a source of antioxidants and microelements, promotes rapid and active weight loss, and cleanses the body of toxins.

Ingredients for 1 serving:

lettuce - 1 head;
cucumber – 2 pcs.;
green onions – 1 bunch;
olive oil – 1 tbsp. spoon;
bell pepper – 1 pc.;
garlic – 2-3 cloves;
carrots – 1 pc.;
lemon juice – 2 tbsp. spoons;
You can add absolutely any greens - dill, parsley, basil or micro greens.

Cooking:

cut bell peppers and carrots into strips;
Tear the salad with your hands;
either finely chop the garlic or crush it using a press;
cut cucumber into rings;
add herbs to taste;
season with lemon juice and olive oil.

Green salad is a classic example of a dietary salad; it is ideal for a fasting day.

Orange salad

The combination of fruits and herbs is a classic option for a dietary snack. The ingredients can be varied by choosing different types of herbs and salad.

Ingredients:

2 large juicy sweet and sour oranges;
1 medium sized red onion;
0.5 lemon;
1 small chili pepper;
a handful of pitted black olives;
a bunch of spicy herbs (tarragon, parsley, basil, peppermint);
olive oil;
salt;
freshly ground black pepper.

Peel the oranges, remove films and grains. Leave a few slices for decoration, cut the rest into pieces. Peel the onion, chop into thin rings, pour boiling water over it, and after a few minutes drain in a colander. Grind the chili pepper, squeeze the juice from the lemon, cut the olives into thick slices...

Dietary salads combine different types of greens, lean meat, and sour fruits that improve digestion.

Mix lemon juice with 4 tbsp. l. olive oil, salt, pepper, chopped herbs. Place oranges, olives and onion rings in a salad bowl, pour over the sauce, stir. Garnish the dish with chopped herbs and whole orange slices.

3) Tuna salad.

This is a nutritious protein dish that can satisfy hunger and give strength. It's very easy to prepare!

Ingredients for 1 serving:

fresh cucumber – 2 pcs.;
canned tuna – 60 gr.;
greens to taste - parsley, dill, basil, lettuce;
olive oil – 1 tbsp. spoon.

Cooking:

prepare all products on the table;
peel the cucumber and cut into cubes;
add lettuce leaves (tear them with your hands), dill, parsley;
then add diced tuna;
pour olive oil and mix thoroughly.

Bon appetit! The salad can be eaten for lunch and dinner, it is absolutely calorie-free, per 100 g. – only 142 calories.

Jewish salad with carrots and caramelized pecans

Take a fresh look at carrot salad: zesty with a hint of nutty flavor and a subtle kick from French mustard. A truly original recipe for a low-calorie salad based on simple and healthy ingredients. It is worth noting that salads are ideal for a balanced diet.

Salad ingredients:

fresh carrots - 0.5 kg;
pecans - 60 g;
green onions - 1 bunch.
For refueling:
vegetable oil - 0.5 cups;
apple cider vinegar - 1/4 cup;
brown sugar - 2 tbsp;
French mustard - 2 tsp;
garlic - 3 cloves;
black pepper - a pinch;
salt to taste.

Cooking method:

Start by caramelizing the nuts by frying them in sugar. Then grind the candied pecans in a blender, or fold the bag and hit it on the table several times.

Peel the carrots and grate them on a coarse grater, and chop the green onions - place all the prepared ingredients in a bowl.

Make the sauce: Toss together crushed garlic cloves, aromatic French mustard, brown sugar, oil and vinegar; add salt and pepper to the sauce. Season the salad with the resulting sauce. To ensure that the salad has a rich taste, it is recommended to serve it after 30 minutes of cooking. Bon appetit!

4) Homemade carpaccio.

A hearty fish salad at home will be an ideal treat for guests on the holiday table.

Ingredients for 2 servings:

cod fillet – 400 gr.;
lettuce leaves – 100-150 gr.;
red sweet pepper – 100 gr.;
yellow pepper – 50 gr.;
greens to taste – 20 gr.;
olive oil – 3 tbsp. spoons;
black pepper - to taste;
salt - to taste;
juice of ½ lemon - to taste.

Cooking:

Remove the bones from the cod fillet and cut into thin slices (the fish meat should be very fresh);
Tear lettuce leaves into small pieces;
cut red and yellow peppers into cubes;
Place lettuce on a plate, slice cod on top, sprinkle with diced peppers and herbs;
Season the salad with olive oil and lemon juice, pepper and salt to your taste.
Calorie content – per 100 g. product 100 kcal.

The cooking time for carpaccio is minimal, but you will definitely enjoy the food! If possible, cod fillet can be replaced with salmon pulp, it will be even tastier, and most importantly, harmless to the figure.

Cauliflower and zucchini salad: a simple recipe for every day

A light and tender salad of boiled vegetables will be complemented by a sour yogurt dressing.

Ingredients:

1 young zucchini;
200 g cauliflower;
100 ml low-fat yogurt without additives;
several sprigs of parsley and dill;
1 clove of garlic;
salt;
ground black pepper.

Wash the cabbage, separate into small florets, and boil in salted water. Peel the zucchini, remove the seeds, cut the pulp into cubes, pour boiling water over it, add salt and cook for 5-7 minutes. Drain the vegetables in a colander and let the water drain. Cool salad ingredients.

Prepare the dressing by mixing yogurt, pressed garlic, finely chopped herbs and ground pepper. Season the salad with sauce, mix and serve with toasted white bread.

5) “Vitamin” salad.

In spring and autumn, we especially need vitamins and minerals that will support the immune system and promote weight loss. This salad can be prepared every day to maintain health and beauty.

Ingredients for 1 serving:

carrots – 1 small;
apples – 2 pcs.;
bell pepper - half;
white cabbage – ¼ part;
ground pepper - to taste;
greens (onion, dill) - to taste;
salt - to taste.

Cooking:

prepare all products, wash them;
finely chop the cabbage or grate it on a coarse grater;
peel the carrots and also grate them;
Peel and coarsely grate the apples;
bell peppers can be cut into cubes or thin strips for beauty;
finely chop the greens;
put all the ingredients in a deep bowl, mix well;
pepper and salt to taste.

Calorie content: per 100 g. salad - only 35 kcal. This cannot but please lovers of thin waists. Bon appetit!

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.

Salad "Pastel" recipe for cleansing in 2 days without diet

There are many recipes for Panicle salad with the possible addition of bran, fruit and other ingredients. Let's consider the classic cooking option. Take 0.5 kg of raw vegetables: beets, carrots. The same amount of apples, preferably green ones. All this is chopped into thin strips or grated. Season with 2 tbsp. l. olive oil, add 1 tsp. lemon juice. No spices are added.

Eat the dish for the purpose of cleansing for 2 days, with a minimum interval of 1 hour. The boring taste can be diversified by adding cabbage, nuts or something else. Wash it down with still mineral water (up to 2 liters per day). Total calorie content is about 250 kcal.

Stem celery salad with cucumber

Only 169 kcal for every 100 g, contains a salad prepared on the basis of stem celery and cucumber. You can consume 150 g per day. Preparation is simple and quick. Grind 3 celery stalks, add cucumbers cut into slices - 0.5 kg. A small bunch of green cilantro and onion feathers. Salt, season 3 tbsp. l. sour cream (low fat content).

You can diversify the classic cooking recipe with boiled chicken eggs (1 - 2 pcs.), a bunch of dill, cheese (100 g), but in this case season with mayonnaise. Accordingly, calorie content increases.

Many dishes have contraindications. It is important to consult an experienced nutritionist before use.

Avocado salad with tuna

Enriches with vitamins and minerals, gives vivacity and energy, avocado salad with tuna.

Preparation:

peel the avocado fruit, cut the pulp into small cubes;
onion (20 g), bell pepper (50 g) chopped into cubes;
mix everything, add separately “mashed” canned tuna (80 g);
season with a mixture prepared from 2 tbsp. l. lemon juice and the same amount of mayonnaise;
salt at your discretion.

Served on plates or “boats” left over from cutting the avocado fruit. Decorate with any greenery. Calorie content 108 kcal for every 100 g.

Green salad, recipe for weight loss

Lettuce can be considered not just a storehouse of vitamins and minerals, but also a good way to lose weight. Various dietary dishes are prepared on its basis; salads are considered the simplest and most popular.

It’s easy to prepare a green salad - chop a bunch of leafy product, add 300 g of chopped fresh cucumber and 100 g of radish to the greens. Add finely chopped onion feathers and dill - one small bunch each. For those who like it, you can add a little parsley. Season the dish with sunflower oil or mayonnaise (1 - 2 tbsp.), salt to taste.

Calorie content from 30 to 90 kcal, depending on what you add and what you add. You can complement the taste with fresh cabbage and olive oil. On the contrary, some ingredients can be removed if desired.

Beetroot for colon cleansing

Various dishes are prepared using boiled beets to quickly cleanse the intestines and improve the functioning of internal organs. The calorie content of such dishes is low - up to 90 kcal; the following ingredients are used:

150 g of boiled beets are grated, sprinkled with lemon juice (5 ml), left to brew for 10 minutes;
add crushed prunes to the beets - 2 pcs.;
1 clove of chopped garlic is mixed with 30 g of sour cream (10% fat);
season with garlic-sour cream mixture and salt;
garnish with parsley sprigs.

You can add walnuts, dried apricots, pickled cucumbers, and pepper.

Turkey with grapefruit, salad

A salad made with turkey and grapefruit is considered low-calorie - 47 kcal per 100 g. Boil 340 g of turkey, cut into strips or disassemble into fibers. Add 250 g of crushed grapefruit. 150 g bell pepper, cut into strips. Chopped lettuce greens - 60 g. You can add 200 g of fresh tomatoes, onions (50 g). Season with olive oil, 2 tbsp is enough. l. Salted.

Radish salad

The low calorie content of radish allows the product to be used for dietary purposes. For simplicity, you can prepare it: take any radish (black, Margelan), grate it, add 2 small grated apples, stir. Grind a slice of lemon, 3 garlic cloves, add to the main mass, and salt. You can use greens instead of apples. Calorie content up to 90 kcal per 100 g.

The majority of salads for weight loss have various side effects, one of them is laxative. Therefore, dishes must be eaten according to certain rules, and some only before lunch.

Sea kale salad

To lose weight, use seaweed salad:

a jar of seaweed (300 g) is washed;
connect 1 tbsp. l. lemon juice with the same amount of olive oil;
seaweed is seasoned with lemon-olive mixture;
sprinkle with sesame seeds.

Calorie content up to 100 kcal. In general, the dish allows you to quickly lose weight; it is prohibited to use it only during pregnancy and pathologies of the thyroid gland.

Fruit salad

Take one medium apple, banana, orange - cut into small cubes. Season with 2 tbsp. l. 2.5% yogurt. A light fruit salad for weight loss is ready. Calorie content is about 50 kcal. You can add pear and kiwi.

6) Salad with corn and tuna.

This dish is suitable for everyday nutrition, rich in phosphorus, potassium and protein.

Ingredients for 1 serving:

pickled cucumbers – 1 pc.;
canned corn - 4 tables. spoons;
canned tuna - half a can;
boiled eggs – 1 pc.;
greens - to taste;
olive oil - to taste;
salt, pepper - to taste.

Cooking:

prepare all products according to the list;
boil eggs, cool;
You can use parsley, dill, lettuce as greens;
drain the liquid from the can of corn, set aside the required amount in a salad bowl;
cut the cucumber into small cubes and add to the corn;
Peel the eggs, chop them finely, put them in a salad bowl;
tuna can be cut or disassembled into pieces and added to a bowl;
Wash the greens and chop them finely, add them to the rest of the products;
add salt and pepper to taste, season with olive oil.
Calorie content – per 100 g. finished product – 75 kcal.

The salad can be eaten immediately after preparation.

Protein salad with pumpkin and chicken

A simple but very tasty salad that you can easily make at home in a few minutes. Additionally, it is worth saying that the dish has a high protein content, which helps build muscle mass without accumulating excess fat.

Salad ingredients:

boiled chicken fillet - 200 g;
boiled pumpkin - 150-200 g;
prunes -70 g;
boiled beans - 200 g;
green onions - 2 bunches;
flax (seeds) to taste;
sesame to taste.

For refueling:

olive oil - 1 tbsp;
lemon juice - 0.5 tsp.

Cooking method:

Cut the pumpkin into small and approximately equal pieces, cook al dente, keeping the vegetable in the pan for about 10 minutes after the water boils. Wash the prunes and let them steam in hot water for 5-7 minutes.

Cut the chicken fillet and pumpkin into cubes and place in a salad bowl. Add prunes cut into strips and chopped green onions. Mix boiled beans, flax and sesame seeds with salad ingredients. Sprinkle the finished dish with oil and lemon juice.

Fruit salads

During a strict diet, many people want to treat themselves to something sweet, because the body needs sweets to suppress stress and stimulate brain activity. But nutritious desserts - cookies, cakes and sweets - can be replaced with no less tasty, but much less high-calorie and nutritious, and healthier fruit salads.

Eating fruits and berries will replenish your supply of useful microelements and vitamins, and will also have a positive effect on your figure: scientists have proven that some berries during a diet affect weight loss even more than vegetables and herbs that are popular in dietary nutrition.

By the way, the recipe for classic fruit salads often includes bananas - it is worth noting that they are quite nutritious, rich in carbohydrates and are not always suitable for those who want to lose weight. However, there are a lot of other fruit dishes that are simply ideal for those losing weight! So, what kind of salad can you please yourself and your loved ones while on a diet?

For example, in the summer, a real table decoration can be the “Summer” salad, which includes:

apple – 150 grams;
apricot – 100 grams;
pear – 100 grams;
peach – 100 grams;
low-fat sour cream or kefir – 80 grams;
lemon juice – 20 ml;
lemon zest - to taste.

Making the salad is easy: cut the fruit into cubes. To make the salad more tender, you can first peel the apple and pear.

To dress the salad, you can use a mixture of sour cream, lemon juice and lemon zest; you can also add a spoonful of powdered sugar to the sour cream. But do not forget that this sweetener will add extra calories to the dish, so if you can refuse sugar, it is better not to use it or, in extreme cases, replace it with honey.

Another, very simple, tasty, and most importantly, all-season “Honey” salad is prepared from apples and honey. To prepare it, you need to have:

apple – 300 grams;
honey – 40 grams;
juice of one lemon;
almonds or other nuts to taste – 50 grams.

The apple is peeled and finely grated, seasoned with honey mixed with lemon juice, and a nut is added. Before serving, it is recommended to cool the salad in the refrigerator - then its taste will resemble sorbet. Optimal for lovers of cold desserts and ice cream!

The Prune salad has a good cleansing effect - its consumption will have a positive effect on the functioning of the stomach and intestines, and will help cope with constipation, which often occurs in those who are on strict diets or mono-diets that include rice.

At the same time, the salad is low-calorie, suitable for a snack or can replace one meal.

If it is properly decorated, it can even become a festive dish. It includes:

apple – 200 grams;
prunes – 80 grams;
pear – 200 grams;
celery – 100 grams;
low-fat sour cream or cream – 100 grams;
lemon juice – 30 ml.

The prunes must first be steamed to make them soft. Then grind it. Peel and cut the fruit into cubes, chop the celery. Season with sour cream and lemon juice, you can add nuts (walnuts or almonds) and honey to taste.

For real gourmets and lovers of healthy food, consider another recipe for the “Dachny” salad, for which the following will come in handy:

black currant – 200 grams;
pear – 200 grams;
carrots – 100 grams;
kefir or yogurt – 100 grams;
lemon zest - to taste.

Black currants need to be washed and the stems removed. The pear can be peeled, or, if the peel is soft, cut into cubes along with the peel, the carrots can be grated on a coarse grater. The salad is dressed with kefir mixed with lemon zest.

Many people experiment with dressings for fruit salads, coming up with their own variations. A good alternative might be:

homemade yogurt;
low-fat sour cream;
kefir;
freshly squeezed juice (lemon or orange).

However, fruit salads may not need dressing - such a mixture is tasty on its own.

Proper nutrition

Proper nutrition involves eating nutritious meals 3-4 times a day. The only difference is that these dishes are prepared from healthy and low-calorie products. Due to this, the body receives all the necessary microelements and vitamins, while such food does not harm the figure and even helps to lose excess weight.

There are several main categories of products that relate to proper nutrition. One of them is various vegetables. Their advantages are the presence of vitamins, low calorie content and excellent taste.

Attention! Potatoes have the highest calorie content - they contain about 70 kcal per 100 g, and the lightest is cucumber - it contains only about 15 kcal per 100 g.

Low-calorie salad with chicken breast, grapefruit and soy sauce

Light, tasty and such a refreshing salad for those watching their figure or following a healthy diet.

We will need:

Chicken breast – 1 pc.
Grapefruit – 1 pc.
Soy sauce – 2 tablespoons
Sesame seed – 2 tablespoons
Tomatoes – 2 pcs.
Iceberg lettuce - at your discretion
Salt, pepper - to taste and desire

Wash the chicken breast well and pat dry with paper towels to remove excess moisture. Grind the meat into small cubes. Transfer it to a preheated dry frying pan and fry until golden brown, stirring occasionally.

Now let's make the salad dressing. We wash the grapefruit, cut it in half, remove the peel and films that give extra bitterness; we absolutely don’t need it. Transfer the resulting pieces of pulp into a separate bowl.

Add soy sauce and sesame seeds to the meat. We use the sauce for taste and of course, be careful with salt, as the sauce itself is quite salty. Fry the meat until fully cooked.

Wash the tomatoes, remove the stem, cut into medium-sized pieces, do not chop too much, the taste of the tomato should be felt, it should not turn out to be porridge.

In a deep container, mix the still warm chicken breast, grapefruit juice and pieces of pulp.

Iceberg lettuce, we need half a medium fork. Mix well. Grapefruit should be placed in large pieces, and then, when we mix, break it into pieces. Otherwise, the fruit will simply be lost in the total mass, and will give up juice when it is broken.

Then we transfer the chopped tomatoes, and now mix again. At this stage, add salt and pepper to taste. Let's bring it to the table. Bon appetit!

Green salad with sour cream and cucumber

Although it is better to take ground and young cucumbers for this dish, no one bothers you to prepare it in late autumn. Almost any of the ingredients can be found on store shelves year-round.

Products

600g green salad
a couple of fresh cucumbers
two hard-boiled chicken eggs
glass of sour cream
two teaspoons of grated horseradish root
any greens to taste
salt to taste

Cooking steps

We will wash and dry the green salad leaves. Then we tear it with our hands and put it straight into the salad bowl in which we will serve it.

Let's prepare the sauce: mix sour cream with grated horseradish root, add salt to taste.

Grate the eggs and mix with hot sauce. Wash the cucumbers and cut into thin slices.

Place chopped cucumbers on lettuce leaves and pour over sour cream and egg sauce. Sprinkle chopped herbs on top. Delicious dietary salad is ready!

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. To prepare low-calorie dishes, they can be taken either fresh or steamed. 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. In order for a dish to be called a light diet 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, and light sour cream. But there should be no mayonnaise. For seasonings, you should give preference to a small amount of salt and pepper, as well as balsamic vinegar. It is better to refuse the rest, because... they only whet the appetite.

Dietary vegetable salads provide the intestines with the necessary fiber and fiber, which allows it to cleanse itself naturally and easily.

The positive aspects of this diet

Below are a number of good consequences that occur to the body while following this diet. Among them:

a fairly quick and effective way to lose excess weight;
The second name for the salad diet is “brush”. This is explained by the fact that fruits and vegetables consumed during weight loss perfectly cleanse the body of various toxins, waste and other harmful substances;
the menu is very varied. This means that your body will sufficiently receive all the beneficial components, substances, vitamins and minerals without experiencing any particular discomfort;
if you follow the diet, fat metabolism is normalized;
immune properties increase;
all the energy needed is not supplied to the body in the form of unhealthy fats;
digestive processes improve;
the level of bad cholesterol also decreases;
Thanks to the gradual renewal of cells, the body rejuvenates;
the level of intellectual abilities also increases;
memory improves;
concentration increases.