Salads for weight loss - the best recipes and useful tips

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.

Video recipes for light and tasty salads for weight loss

Panicle

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

From celery

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

Diet salad with chicken and beans

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

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!

Cleansing salads for weight loss

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

From seaweed

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

For the seaweed salad you will need:

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

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

With beets, prunes and nuts

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

Products needed for the salad:

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

Preparation:

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

With cabbage and apple

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

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

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.

Useful tips for losing weight

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

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

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.

Principles of preparing PP salads

Salads for weight loss are prepared slightly differently than all other dishes. You can reduce their calorie content as follows:

use light products for dressing - for starters, discard any mayonnaise. Replace it with low-fat sour cream or natural yogurt. Fat content should be no more than 15%;
vegetables should have a minimum amount of carbohydrates - these are eggplants, green peas, cabbage, tomatoes;
do not use oil for frying vegetables;
cook the meat with vegetables and spices.

The salad will be healthier if you make it from raw vegetables. They contain more vitamins than stewed foods.

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.

The benefits of salads for dinner with proper nutrition

Salads will help you achieve the coveted slimness, and will also be beneficial for your body:

they contain a lot of vitamins, minerals, fiber, proteins, fats, carbohydrates;
they cleanse the body of harmful toxins and improve stomach function;
they have minimal calorie content, so it is permissible to eat several servings at once;
They are convenient to combine with fish, meat and other products.

Thanks to salads, you will improve your digestion, consume fewer calories and speed up your metabolism. We recommend being more careful with fruits, as they are quite high in calories, although you wouldn’t be able to tell at first glance. Fruit salads are best eaten in the first half of the day.

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.

Shopski style vegetable salad

The pleasant, vegetable taste with a salty hint of sheep cheese makes this salad an excellent appetizer for any table. This recipe will help diversify your usual diet and balance your metabolism.

Salad ingredients:

feta cheese - 150 g;
onion - 100 g;
sweet pepper - 0.5 kg;
fresh cucumbers - 150 g;
fresh tomatoes - 300 g;
chili pepper - 1 pc.;
parsley to taste;
For refueling:
olive oil - 2.5 tbsp;
salt and vinegar to taste.

Cooking method:

Pre-bake the peppers in the oven until the skins are slightly burnt, then leave them to cool for about 15 minutes. Meanwhile, chop the tomatoes, cucumbers and onions, the latter should be cut into half rings. Place the vegetables in one bowl and add peeled and finely chopped baked peppers to them.

Then add salt and vinegar, oil, and parsley to the salad. Mix the resulting dish thoroughly. Before serving, sprinkle the salad with grated cheese and chopped chili pepper. 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.

Mediterranean cherry and strawberry salad

Summer, aromatic salad with an exotic combination of juicy cherry tomatoes and sweet, ripe strawberries. This classic Mediterranean dish is highlighted by the delicate, creamy flavor of buffalo mozzarella slices.

Salad ingredients:

mozzarella - 100 g;
fresh strawberries - 200 g;
cherry tomatoes - 150 g;
arugula - 1 bunch;
salt to taste.
For refueling:
olive oil - 2 tbsp;
balsamic vinegar - 3 tbsp.

Cooking method:

Wash the cherry tomatoes, strawberries, and arugula first and clean them of excess tails and leaves. Next, cut the tomatoes and strawberries into medium cubes and place them in a salad bowl. Add coarsely chopped mozzarella and arugula leaves to the future salad, salt it to taste. Season the dish before serving with aromatic olive oil and a few tablespoons of balsamic vinegar.

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!

Vegetables, fruits, legumes

Mono-vegetable salads

If you want the lowest calorie salads, you don't need to look for complicated recipes. What could be easier than whipping up some basic vegetable cuts for dinner? Chop cabbage, grate carrots or beets, chop tomatoes, cucumbers, radishes. Add onion half rings. Sprinkle with lemon juice. Sprinkle with any herbs. That's it - the maximum dietary salad is ready. Even taking into account additional ingredients in the form of onions, herbs and lemon juice, its calorie content will not go beyond even 50 kcal:

cabbage (if you take white cabbage) - 30 kcal;
carrot - 40;
beetroot - 45;
from tomatoes - 30;
from radish - 30;
cucumbers - 20;
from greens alone - no more than 20.

The main thing is without mayonnaise. Because it won’t be very useful for losing weight. It is better to add vintage extra virgin olive oil, but then the calorie content of the dish will immediately jump by 10-15 kcal. You can find a huge number of recipes for dietary dressings.

These light mono-vegetable salads can be prepared differently for every day, and you definitely won’t get tired of any diet menu.

From white cabbage

“Delicious” (70 kcal)

Shred 0.5 kg of white cabbage. Sprinkle with salt, knead thoroughly until the juice releases, drain it. Grate 80 g (1 pc.) fresh carrots. Mix vegetables, add 60 ml lemon juice. Mix. Leave for 30 minutes. Squeeze out the resulting juice. Chop the dill and add to the salad. Pepper and sugar. Mix. Drizzle a little vintage olive oil on top and garnish with frozen cranberries.

"Korean" (90 kcal)

Cut 0.5 kg of white cabbage into 2x2 cm squares. Chop 80 g (1 pc.) carrots into strips. Stir the vegetables and leave for 20 minutes. Squeeze out the resulting juice. Add apple cider vinegar and sugar (amount to taste). Make a funnel in the center of the salad, pour pepper, paprika, coriander, chopped cilantro and onion into it (all to taste), as well as 2 pressed garlic cloves. Separately, fry the chopped onion in a dry frying pan without oil and pour it into the funnel. Mix. Cool in the refrigerator for 4 hours.

“Autumn” (76 kcal)

Shred 0.5 kg of white cabbage. Cut 100 g (1 pc.) sweet pepper, seeded, into thin strips. 100 g (1 pc.) onions, cut into half rings. Grate 80 g (1 pc.) carrots, as for a Korean salad. Stir vegetables. Add 5 g of sugar, 20 ml of clear balsamic vinegar and vintage olive oil to a glass of chilled boiling water. To stir thoroughly. Pour the resulting solution over the vegetables. Place under pressure in the refrigerator for a day. The result is not just a salad, but a real low-calorie vegetable side dish for meat or fish.

With beans

Recipes for low-calorie salads with beans will be useful primarily for those who are on a vegetarian diet, as they can compensate for the deficiency of protein, which is abundant in this product.

“Spicy” (45 kcal)

Place 600 g of frozen green beans in the microwave to defrost. Fry 300 g of sliced champignons in a dry frying pan without oil. After 7 min. add to them defrosted beans, a little vintage olive oil, 1 finely chopped onion. Keep covered over low heat for 20 minutes. Pour in 20 ml soy sauce. Spice up. Add 1 pressed garlic clove. Cover. Increase heat, turn off after 1 minute. Cool. Sprinkle with herbs.

"Princess" (80 kcal)

Rinse 100 g of pickled mushrooms and 200 g of canned beans (preferably red). Cut 200 g (2 pcs.) tomatoes, 200 g (3 pcs.) pickled cucumbers into small cubes. Grind 50 g of feather onions. Grate 50 g of cheese. Mix. Add 20 g of rye crackers with cheese flavor. Season with mayonnaise and sprinkle with lemon juice. Spice up. Mix.

“Siberian vinaigrette” (86 kcal)

Boil 160 g (2 pcs.) carrots, 250 g (2 pcs.) beets, 300 g (3 pcs.) potatoes. After cooling, cut them and 200 g (3 pieces) of salted or pickled gherkins into neat cubes. Grind 140 g (2 pcs.) onions. Add 150 g of sauerkraut squeezed from the juice, 200 g of canned beans. Season with 60 ml unrefined sunflower oil, 50 g chopped dill, salt and pepper. Mix.

With avocado

Despite the fact that avocado is a fairly high-calorie product, it is a source of healthy vegetable fats and promotes weight loss. In combination with other dietary products, it becomes an ingredient in delicious low-calorie salads.

“Master of the Taiga” (94 kcal)

Boil 3 eggs, 240 g (3 pcs.) carrots and 600 g (6 pcs.) potatoes. Grate them (eggs have only whites), as well as 600 g (7 pcs.) of salted or pickled cucumbers. Mash 180 g canned tuna with a fork. Grate 160 g (1 pc.) peeled avocado and sprinkle thoroughly with lemon juice. Grind 50 g of feather onions. The salad is laid out in layers: tuna - potatoes - cucumbers - mayonnaise - onions - avocado - mayonnaise - carrots - egg whites - mayonnaise. Decorate with grated yolks, olives, any greens.

“Green” (60 kcal)

Separate 350 g (1 piece) of ripe pomegranate into grains. Cut 200 g leeks into slices. Finely chop 1.5 kg (forks) of Savoy cabbage. Select 20 g of smooth and beautiful spinach leaves and leave them whole. 80 g spinach, 40 g celery, 160 g (1 piece) peeled avocado, cut into strips. Place 100 g (1 pc.) yellow bell pepper on the rings. Assemble the salad carefully: mix all the greens together (except for whole spinach leaves), add salt and pepper, season with 50 ml of vintage olive oil. Then there are layers: pepper rings - greens - a scattering of pomegranate seeds - another repetition of the same layers. Spinach leaves will go on top.

"Mexican" (76 kcal)

160 g (1 pc.) peeled avocado, cut into neat cubes. Add to it 5 ml of lemon juice and good olive oil, 280 g of chopped purple onions, pressed garlic clove. Mix thoroughly, set aside for 10 minutes. At this time, in a separate container, mix 600 g (6 pcs.) boiled potatoes cut into small cubes, 200 g (2 pcs.) fresh tomatoes, 20 g (1 seeded pod) green chili, 100 g (1 pc.) Bulgarian pepper Combine both parts of the salad, add salt, pepper, cilantro and coriander. Mix. Sprinkle with chopped spring onions.

From peas

“With sauerkraut” (67 kcal)

If you're looking for a low-calorie salad made from simple ingredients, this is one of them. Prepared in a hurry. You just need to mix 250 g of pickled cabbage, squeezed from the juice, randomly chopped 300 g (3 pcs.) of boiled potatoes, 200 g (3 pcs.) of fresh cucumbers, 2 boiled eggs, 200 g of peas in a jar. Season with 50 ml of mayonnaise, add salt and pepper. Top with curly parsley leaves.

"Violetta" (84 kcal)

Cut 150 g (2 pcs.) pickled or pickled cucumbers, 250 g (2 pcs.) boiled beets, 50 g cheese into neat cubes. Mix, add 60 g of peas in a jar, 2 pressed garlic cloves, chopped parsley. Season with 30 ml of mayonnaise, add salt and pepper.

"Prague" (94 kcal)

Boil 300 g chicken breast, 160 g (2 pcs.) carrots, 3 eggs. Pour boiling water over 100 g (7 pcs.) prunes and leave for 5 minutes. Prepare the marinade: mix 50 ml apple cider vinegar, 100 ml water, 2 g each of pepper and salt. Chop 2 onions and soak in the prepared marinade for 20 minutes. Place chicken breast, prunes and 600 g (8 pcs.) of salted or pickled cucumbers into cubes. Grate carrots and eggs. Drain marinade. Prepare 250 ml of 10% sour cream and 200 g of peas in a jar. The salad is laid out on a wide dish in the following layers: chicken - sour cream - onions - eggs - sour cream - cucumbers - sour cream - carrots - sour cream - peas - prunes - a mesh of sour cream, inside which you can put peas.

With pineapple

Salads with pineapple are tasty, healthy and dietary, and will decorate the holiday table. Due to the bromelain content in this product, which has the ability to burn fat, it is included in many weight loss diets. If you control the set of ingredients in such recipes, the dish will turn out to be low-calorie.

“Fitness salad” (74 kcal)

The perfect low-calorie post-workout salad. Chop 420 g (6 pieces) of fresh carrots into thin strips, leave for 15 minutes, squeeze and drain the juice. 220 g (1.5 pcs.) Peel and core sweet and sour green apples, cut into neat cubes, as well as 100 g of pineapple. Select 100 g of large grapes: cut each berry in half. Grind 20 g of celery stalk. Crush 100 g of nuts (walnuts are better). Mix 150 ml each of lemon and vanilla yogurt, add a little sweetener, and beat with a blender. Mix all ingredients. Cool in the refrigerator for half an hour before use.

"Japanese" (55 kcal)

Peel 100 g of ginger root, treat thoroughly with salt, and leave overnight. Rinse and apply to the thinnest slices possible. Prepare the marinade: mix 5 ml of rice vinegar with 50 ml of water and 20 g of sugar. Pour the marinade over the ginger and leave it covered in a warm place for a week.

Cut into cubes 1 kg of canned pineapple, 200 g (2 pcs.) fresh tomatoes, 300 g (2 pcs.) oranges. Mix, add ginger and 3 g each of salt and sugar. Set aside. Mix 10 ml lemon juice, 75 ml 20% cream, 5 g sugar, a little salt. Mix.

“Arrows of Cupid” (68 kcal)

Peel 350 g (1 pc.) pomegranate, remove the seeds. Finely chop 200 g of Chinese cabbage. Fry 200 g of peeled, thawed shrimp in vintage olive oil, and after cooling, blot with a paper towel so that no oil remains on them. Cut 200 g of pineapple and 100 g of crab (meat, sticks) into cubes. Mix, season with 60 g of low-calorie mayonnaise.

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.

Low-calorie Caesar salad

A dietary version of the famous Caesar salad, perfect for a sports diet. The low-fat, natural ingredients of this dish turn a standard, fairly high-calorie salad into a light and nutritious lunch or dinner.

Salad ingredients:

chicken fillet - 300 g;
lettuce leaves - 5-6 pcs.;
rye bread - 2 pcs.;
parmesan to taste;
cherry tomato for decoration;
soy sauce - 2 tbsp.
For refueling:
natural yogurt - 150 ml;
mustard - 2 tsp;
garlic - 2 cloves;
sahzam and salt to taste.

Cooking method:

Cut the chicken fillet into small pieces and add salt and spices to the meat. Lightly fry the chicken in a frying pan without oil. Next, add a couple of tablespoons of soy sauce and a sweetener to taste to the chicken - simmer the fillet for another 5 minutes under the lid.

In the meantime, you can start preparing the sauce. To do this, mix natural yogurt with mustard, crushed garlic, sweetener and salt. Finely chop the lettuce leaves and place them in a bowl.

By the way, to keep the lettuce leaves fresh and crispy, dip them in very cold water for a few minutes - this will transform the greens.

Toast 2 small rye breads in a toaster or frying pan without oil - crumble them into a bowl with the salad. Add the stewed chicken and sauce there and mix everything thoroughly.

Before serving, garnish the salad with cherry tomatoes and sprinkle grated Parmesan cheese on top.

Salads for the Dukan Diet

The Dukan diet is a very effective nutrition system that allows you to say goodbye to excess weight forever. It consists of several stages, each of which has its own nutritional principles and a list of allowed foods. Therefore, the salads on each of them will be significantly different. For example, in the first stage, called “Attack,” you need to cook exclusively protein foods. You are unlikely to eat salad at this time. But at the “Alternation” stage you can prepare low-calorie vegetable salads. They can include any vegetables except legumes (beans, peas), corn and potatoes. Vegetable oil or low-fat yogurt should be used as a dressing.

During the “Fixation” and “Stabilization” stages, you can eat almost all low-calorie salads that you can prepare.

Salad diet: advantages and disadvantages

A salad diet is a quick and effective way to lose weight, allowing you to cleanse your body of waste, toxins, and also start natural cleansing processes. The main benefits of the salad diet are:

Efficiency - a quick salad diet allows you to reduce weight up to 4 kg in one week;
Variety - many recipes for delicious and low-calorie dishes will allow you to vary the menu every day;
Healthiness – a salad diet allows you to saturate the body with vitamins, macro- and microelements, and amino acids.

The main disadvantages of the salad diet are:

Seasonality of salad ingredients - many ingredients are not available in the autumn-winter period. Nutritionists do not recommend using greenhouse cucumbers and tomatoes during the salad diet, which are available on the shelves in winter or spring;
Possible side symptoms - the most common side effects when following a salad diet are disorders of the gastrointestinal tract (nausea, diarrhea, flatulence), allergic reactions (skin rashes);
Salads should only be consumed freshly prepared;
Limited time - the salad diet, although it helps normalize digestive function, does not replace a full diet. Salad diets are not recommended for long-term adherence.

During the diet period, it is necessary to limit the consumption of dairy products.

With meat

Many people are surprised: how can holiday salads be low-calorie? It turns out that they can. To treat guests to delicious and at the same time dietary culinary masterpieces, it is enough to add a little lean meat to them. The most suitable options are with chicken, beef or turkey. Do not forget to remove the skin from the bird and remove any fatty layers.

With chicken breast

“The simplest” (80 kcal)

Cut 200 g (1 pc.) boiled chicken breast into small cubes. Place 300 g (3 pcs.) of peeled fresh cucumbers and 3 boiled eggs into thin straws. Grind 1 onion. Grate 50 g of Russian cheese. Chop the dill. Mix. Season with 40 ml of low-calorie mayonnaise.

“Pancake” (84 kcal)

Beat 2 eggs with 40 ml of 1.5% milk and 20 ml of refined vegetable oil, add salt. Fry 2 thin pancakes. Cool. Cut 100 g of Russian cheese into neat cubes, into strips - 200 g (2 pcs.) of fresh cucumbers, randomly - 200 g (1 pc.) of boiled chicken breast. Grind 1 onion. For dressing, use 60 ml of 10% sour cream. Place the pancakes into strips. Mix.

“Tender” (67 kcal)

Boil 400 g (2 pcs.) chicken breast, 300 g (3 pcs.) potatoes, 240 g (3 pcs.) carrots, 5 eggs. Cool. Cut into cubes. Grate 100 g of celery (it’s better to take the root). Chop the onion and scald with boiling water. Cut 750 g (5 pcs.) salted or pickled gherkins into cubes. Tear 300 g of Chinese cabbage into small pieces. Mix everything, add 200 g of peas in a jar. Season with vintage olive oil. Add some salt. Mix.