Simple and tasty recipes for dietary salads for weight loss. The best salads for weight loss: recipes with photos Dietary salads with oil

Good afternoon friends! Diet salads are of great benefit in the fight against extra pounds, best recipes for weight loss with calories you will find later in the article. To change your figure for the better and get rid of excess weight, you need nutrition correction and exercise.

When a person should consume sufficient amounts of proteins, complex carbohydrates and healthy fats and also monitor your calorie intake. Salad is a tasty and healthy dish that can perfectly satisfy hunger and replenish the body’s vitamin and mineral reserves. It's easy to whip up and serve for dinner.

A salad with a slice of whole grain bread and a glass of green tea is an excellent meal option for a person watching their figure. It is easy to prepare at home and take with you to work for a healthy lunch.

Celebrations without harming your figure

When they come holidays, keeping a diet becomes more difficult. It is important to think through the holiday menu in advance and provide dishes that can be eaten while losing weight. Many dishes, including traditional ones for holidays, can be prepared differently, thereby changing their calorie content and BJU ratio. We offer you simple and delicious recipes with photos that you can prepare on New Year or March 8th, please yourself and your loved ones with healthy, but at the same time, dietary food.

Olivie

To prepare this classic attribute with eggs for the New Year's table, but taking into account the fact that there are people in the house who are watching their weight, you will need to prepare the following products:

chicken breast (can be replaced with beef) – 200 gr.;
eggs – 2-3 pcs.;
carrots (boil in advance) – 1 pc.;
green peas – 1 can;
sour cream with 10% fat content - 3 tbsp. l.

Boil chicken or beef fillet and cut into strips.
We also boil the eggs, cool, peel and separate the whites from the yolks.
Boiled carrots cut into small cubes.
Combine meat with carrots, chopped egg whites and peas.
We use low-fat sour cream as a dressing, add salt to taste, let it brew for 10 minutes, and serve, garnished with herbs. The calorie content of the dish is 92 kcal per 100 grams.

With crab sticks

Crab salad has become a frequent guest at holiday tables, competing with the main Soviet salad, Olivier. It is better to prepare it for losing weight without mayonnaise. His recipe is one of the easiest. 100 grams of the finished dish contains only 94 calories.

To prepare, you need to have the following products on hand:

200 gr. crab meat (a package of regular crab sticks);
1 fresh cucumber;
1 can of corn;
4 chicken eggs;
1 bunch of green onions;
60 gr. homemade low-fat yogurt or sour cream.

Finely chop the crab sticks.
Boil the eggs, separate the whites from the yolks. Finely chop only the whites.
Slice the cucumber.
Open the canned corn and drain the water.
We combine all the products together, salt, add green onions and dressing. Mix and serve.

Caesar

Step by step recipe This holiday dish is simple. If you have all the prepared ingredients, cooking will take no more than 10-15 minutes. At the same time, the calorie content of 100 grams will be only 95 kcal.

All you need to have on hand is:

200 g chicken fillet;
2 rye bread;
100 g lettuce leaves;
4-5 cherry tomatoes;
50 g cheese (preferably mozzarella);
20 g French mustard;
100 g natural low-fat yogurt;
salt and ground black pepper to taste.

First we deal chicken breast. It is best to bake it in the oven and cut into small pieces.
Chop the lettuce and tomatoes, break the bread at random.
Combine ingredients, three cheese.
We make a salad dressing from yogurt, mustard and spices. Mix everything and eat. The more vegetables in a salad, the more dietary it is, which is why it is often prepared from Chinese cabbage.

Greek

100 grams of the diet version of Greek salad contains only 85 calories. It is not difficult to prepare; the main ingredients are simple and available in any store:

olives – 70 gr.;
juice of half a lemon;
tomatoes – 2 pcs.;
cucumbers – 1 pc.;
onion – 1 pc.;
lettuce leaves – 30 gr.;
feta cheese – 70 gr.;
olive oil – 1-2 tbsp. l.;
greens optional.

Cut the olives in half.
We tear the lettuce leaves into pieces.
Cut tomatoes and cucumbers, feta cheese, and onion into small cubes.
Add the herbs, sprinkle all the ingredients with lemon juice, season with olive oil and serve.

Mimosa

A wonderful dish that is guaranteed to decorate any holiday table. You can prepare it with canned tuna, sardines, pink salmon, cod liver and other fish. The finished dish contains no more than 100 calories per 100 grams.

To make a diet version, take:

1 can of canned fish in oil (no need to drain);
2 boiled carrots;
3 eggs;
100 gr. low-fat hard or processed cheese;
130-160 gr. homemade low-fat yogurt;
dill and green onions.

The salad is laid out in layers. The first is fish, mashed with a fork.
Second - grated egg whites. Drizzle them with a little yoghurt.
The third is a layer of carrots, also topped with yogurt.
Next is grated cheese.
Pour yogurt over everything and decorate a little with chopped egg yolks and herbs.

Dishes for every day

On weekdays, you can treat yourself to light vegetable and fruit salads with celery, broccoli, seaweed, boiled beets, cauliflower, arugula, and funchose. When adding avocado to a dish, remember that it is a very high-calorie fruit, so using it will increase the calorie content of the entire dish.

We offer you several simple and quick options that will diversify your diet.

Salad “Traditions of Bulgaria”

Salad is a national Bulgarian dish. 100 grams contain only 50 calories. It is not difficult to prepare; the process takes no more than half an hour from start to finish.

To prepare the dish you need:

4 tomatoes;
4 cucumbers;
1 bell pepper;
half an onion;
100 gr. low-fat homemade cheese;
spices to taste;
1 tbsp. l. olive oil;
1 tsp. vinegar.

Bake sweet bell peppers in the oven, remove the skin and cut into strips.
Cut the onion into half rings, grate the cheese.
We cut tomatoes and cucumbers as convenient.
We combine all the ingredients, season with oil, vinegar and spices, treat ourselves and treat our loved ones.

The vinaigrette

This vegetable mix takes a little time to prepare. 100 grams of prepared food contains 81 calories. The components can always be found at home or in the nearest store.

For preparation you will need:

2 pcs. potatoes;
1 beet;
2 carrots;
1 onion;
2 pickled cucumbers;
100 gr. sauerkraut;
1 cup beans;
salt and 2 tbsp. l. olive oil.

Boil carrots, beets, beans and potatoes.
Let the vegetables cool, peel them, and cut them into small cubes.
We also cut the pickled cucumber and onion into small slices.
We combine the ingredients and add squeezed sauerkraut to them.
Salt and pepper to taste, season with oil and eat.

Vitamin salad with apple

Great option for breakfast. 100 grams of the dish contains only 40 calories, so you can treat yourself to this dish often.

To prepare use:

2 cucumbers;
1 carrot;
1 green apple;
3 tbsp. l. low-fat sour cream for dressing;
salt and pepper to taste.

Peel the cucumber, carrots and apple, cut into strips.
Mix everything, add salt and pepper, season with sour cream.
Let the dish stand for 5-10 minutes and serve.

Tender with pineapples

This is a very tasty salad that exotic lovers will appreciate. 100 grams of the dish contains 95 calories. To prepare it for the whole family, you need to have on hand:

400 g of Chinese cabbage;
300 g low-fat cheese;
1 can of canned pineapple;
3 tbsp. l. low-fat sour cream;
salt to taste.

Shred the cabbage, sprinkle with salt and set aside.
Cut the cheese into small cubes.
Open the pineapples, drain the liquid and also cut into small pieces.
Add cheese and pineapples to the cabbage, season with sour cream, mix and serve.

Salad "Original"

If you like an unusual combination of flavors, then this salad is for you. It also won't harm your figure, which is an added bonus. 100 grams of salad contains 73 calories.

To prepare, take:

200 grams of chicken liver;
20 grams of olive oil;
2 cucumbers;
2 onions;
2 tomatoes;
2 bell peppers;
1 bunch of greens.

Chicken liver boil and cut into slices.
We clean all the vegetables and also cut them into small cubes.
Chop the greens, salt and pepper to taste. Add oil, mix and eat.

Fish versions

Seafood salads (with squid, shrimp, mussels) are an excellent solution for those on a diet. Seafood is low in calories but contains important minerals and healthy fats. Systematic consumption of marine life promotes rapid weight loss, so take note of these salads.

Seafood Cocktail

This delicious salad is a real storehouse of vitamins and microelements. It can be prepared both for the holiday table and for breakfast. 100 grams of salad contains only 49 kcal. All you need to prepare is:

Chinese cabbage – 250 gr.;
onion – 100g;
tomato – 3 pcs.;
seafood mixture – 200 gr.;
olive oil – 20 gr.

Shred Chinese cabbage.
Boil seafood if it is fresh. You can also use a pickled mixture.
Cut tomatoes and onions into small cubes.
Season everything with olive oil and salt to taste.

Seafood salads can be prepared with the addition of various vegetables, such as lettuce or Korean carrots. You can use lemon juice as a dressing.

Salad with shrimp and sesame seeds

The recipe is quite high in calories, so it is better to consume the dish in the first half of the day. 100 grams contain 130 kcal. To prepare it, take:

1 bundle lettuce leaves;
400 gr. shrimp;
1-2 tsp. sesame;
1 lemon;
1 avocado;
salt and pepper to taste.

Boil the shrimp until tender, clean and place in a salad bowl.
Peel the avocado and cut into small cubes.
We tear the lettuce leaves into pieces.
Mix all ingredients, add sesame seeds, salt and pepper, sprinkle with lemon juice.

The choice of dietary salads is quite large. Therefore, those who believed that a low-calorie diet is meager and bland are very mistaken. Show your imagination and your menu will sparkle with new colors.

We hope our recipes and recommendations will help you prepare dietary salads for yourself and your family. If the article was useful, share it with your friends on social media. networks. Our team thanks in advance everyone who responded to the request. Bon appetit, and see you again!

Ingredients

200 g iceberg lettuce;
50 g chicken breast;
1 egg;
30 g white bread;
1 clove of garlic;
15 g cheese 15% fat;

Preparation

Cut the breast into pieces and fry in a dry frying pan until cooked. Boil and chop the egg, grate the cheese, chop the garlic. Cut the bread into small cubes and fry in a frying pan or bake in the oven until crispy. Tear the lettuce leaves into small pieces with your hands. Mix all ingredients in a bowl, season with olive oil.

In one serving: 304 kcal, 25 g protein, 13 g fat, 21 g carbohydrates.

Ingredients

30 g small pasta;
50 g salmon;
6 cherry tomatoes;
100 g frisse;
10 g pesto.

Preparation

Wrap the salmon fillet in foil and bake in the oven at 180 degrees for about 10 minutes. Boil pasta until al dente. Cut the tomatoes into quarters. Wash frisse. Mix ingredients in a bowl and top with pesto. This salad can be eaten warm.

In one serving: 267 kcal, 19 g protein, 9 g fat, 28 g carbohydrates.

Ingredients

60 g boiled beef;
1 small eggplant;
2 tomatoes;
80 g radish;
150 g Romano;
¼ red onion;
1 teaspoon olive oil.

Preparation:

Cut into pieces. Wrap the eggplant and 1 tomato in foil and bake in the oven preheated to 200 degrees for 25 minutes and 15 minutes, respectively. Cut the onion into half rings, the radish into half circles, the eggplant, and both tomatoes into slices. Mix all ingredients and season with olive oil. This salad can be eaten either warm or cold.

In one serving: 292 kcal, 20 g protein, 15 g fat, 22 g carbohydrates.

Ingredients

30 g chickpeas;
60 g canned beans;
¼ avocado;
1 large tomato;
100 g spinach;
1 teaspoon vegetable oil.

Preparation

Soak the chickpeas for 8–12 hours, then boil until tender. Slice the avocado and tomato. Fry the spinach in a frying pan with a tablespoon of water and cool. Mix all ingredients, season with oil.

In one serving: 316 kcal, 15 g protein, 13 g fat, 39 g carbohydrates.

Ingredients

70 g chicken breast;
6 cherry tomatoes;
1 cucumber;
10 g hot pepper;
100 g spinach;
40 g canned tangerines;
10 g cheese 15% fat;
1 teaspoon olive oil.

Preparation

Cut the breast fillet and fry in a dry frying pan. Chop the pepper into half rings, the cucumber into circles, cut the tomatoes into quarters. Add spinach, tangerine, grated cheese and add oil.

In one serving: 232 kcal, 24 g protein, 8 g fat, 21 g carbohydrates.

Ingredients

60 g champignons;
6 cherry tomatoes;
1 cucumber;
70 g Romano;
2 eggs;
1 teaspoon olive oil.

Preparation

Boil and chop the eggs. Raw mushrooms wash thoroughly and cut into slices. Chop tomatoes and cucumber. Add Romano and butter.

In one serving: 276 kcal, 18 g protein, 15 g fat, 20 g carbohydrates.

Ingredients

80 g turkey;
2 stalks of celery;
10 g walnuts;
½ carrot;
1 cucumber;
100 g Romano;
1 teaspoon olive oil.

Preparation

Cut the turkey into rectangular pieces and fry in a dry frying pan. Chop the celery, nuts and cucumber into pieces, grate the carrots. Add Romano and season with oil.

In one serving: 255 kcal, 18 g protein, 12 g fat, 20 g carbohydrates.

Ingredients

30 g buckwheat;
15 g parmesan;
100 g spinach;
30 g leeks;
100 g iceberg lettuce;
20 g Greek yogurt.

Preparation

Pour boiling water over buckwheat at the rate of 1 part cereal to 2 parts water and leave for 6–8 hours. Chop the onion, grate the Parmesan, and tear the lettuce leaves into pieces with your hands. Mix all ingredients, season with yogurt. wash, wrap in foil and bake in the oven preheated to 180 degrees for about 40 minutes. Then cool and cut into large cubes. Chop the cherry tomatoes and chop the cashews. Mix all ingredients and season with oil.

In one serving: 297 kcal, 11 g protein, 17 g fat, 30 g carbohydrates.

Ingredients

100 g boiled bulgur;
70 g lettuce leaves;
1 large cucumber;
20 g pomegranate seeds;
1 bell pepper;
20 g Greek yogurt.

Preparation

Tear the lettuce leaves with your hands, cut the cucumber and pepper into large pieces, and mix in a bowl. Add boiled bulgur, grains, season with Greek yogurt.

In one serving: 168 kcal, 8 g protein, 1.6 g fat, 35 g carbohydrates.

Salad recipes for weight loss do not use mayonnaise, fatty sour cream and other high-calorie dressings. Most often they are flavored with olive oil, and to give this healthy dishes piquancy, add mustard seeds, vinegar, spicy seasonings and garlic. If the ingredients require preliminary heat treatment for cooking, they are not fried, but boiled or baked.

Recipes for light salads for weight loss at home

Lettuce, radish and tomato salad

Head lettuce - 200 g;
Radish - 200 g;
tomatoes - 200 g;
fresh cucumbers - 150 g;

Preparation:

This recipe for salads for weight loss is the easiest to prepare at home: you just need to chop and mix the vegetables, season them with olive oil and sprinkle with lemon juice.

Carrot salad

Carrots - 400 g;
garlic - 4 cloves.
olive oil to taste.

Preparation:

Grate the carrots on a coarse grater; add chopped garlic, stir; season with olive oil.

Here you can see photos of recipes for weight loss salads made from cabbage and carrots:

Fresh cabbage salad

First recipe.

White cabbage - 750 g;
1-2 carrots - 1-2 pcs.;
olive oil - 3 tbsp. spoons;
vinegar 3% - 1/2 cup;
green onion - 80 g;
dill;
parsley;
cilantro.

Preparation:

To prepare this diet salad for weight loss according to this recipe, a peeled and washed head of cabbage must be cut into 4 parts and the stalk removed. Finely chop the cabbage, place in a shallow bowl (preferably enamel), add salt and grind until it releases juice and becomes softer. After this, transfer the cabbage (along with the juice) into an earthenware, enamel or glass bowl, add finely chopped or grated carrots, vinegar, mix and put in a cold place for 2-3 hours. Before serving in a light salad for weight loss prepared according to this recipe, you need to add olive oil, mix, put in a salad bowl and sprinkle with finely chopped herbs. It will be useful to add a few berries.

Second recipe.

White cabbage - 500 g;
large carrots 1 pc.;
red apples - 2 pcs.;
lemon juice - 2 tbsp. spoons;
spoon of grated onion - 1 dess. spoon;
olive oil to taste.

Preparation:

Finely chop the cabbage and place it cold water for half an hour. Peel the carrots and grate them. Finely chop the apple. Sprinkle with lemon juice to prevent the apples from browning. Dry the cabbage, mix it with onions, carrots and apples. Add a little olive oil, stir, salt and pepper to taste.

Autumn salad

White cabbage - 150 g;
carrots - 100 g;
celery stalks - 100 g;
leek - 100 g;
apples - 100 g;
olive oil for dressing (to taste).

Preparation:

Chop the cabbage and celery into strips, grate the carrots and apples on a coarse grater, chop the leeks, season with oil, mix, and put in a salad bowl. Garnish the salad with celery greens.

Vitamin salad

Large carrots - 1 pc.;
fresh apples 2 pcs.;
tomatoes 2 pcs.;
fresh cucumber - 1 pc.;
green salad - 50 g;
celery (root) - 40 g;
lemon juice from one lemon;
plums or cherries - 50 g;
Olive oil for dressing to taste;
dill;
parsley;
cilantro.

Preparation:

Before preparing this healthy salad recipe for weight loss, vegetables and herbs should be washed thoroughly. Then cut raw carrots, celery, apples into thin strips (use only the red layer for carrots), tomatoes, cucumbers, plums into slices, lettuce into 2-3 parts. Combine the prepared vegetables and fruits and add cherries (pitted). When serving, season the salad with olive oil, lemon juice, salt, place in a salad bowl and decorate. Sprinkle with herbs on top. When preparing this vegetable salad recipe for weight loss, you can add radishes, boiled quick-frozen green peas, young bean pods, cauliflower inflorescences and other vegetables.

Green salad

500 g green salad;
green onions;
dill;
cilantro;
parsley
olive oil and lemon juice for dressing to taste.

Preparation:

Cut the washed leaves of leaf or head lettuce into 2-3 parts, put in a salad bowl, season with olive oil and lemon juice, mix gently and sprinkle with herbs. In addition to greens, the salad can be sprinkled with finely chopped, pre-grated garlic, put slices of boiled eggs and fresh cucumbers on top.

Look at the photo of the recipe for this vegetable salad for weight loss - its color fully justifies its name:

Vegetable salad with sesame oil

Cucumber - 2 pcs.;
tomatoes - 5 pcs.;
salad - 2-3 heads;
sesame oil - to taste;
juice from sauerkraut - 1/2 cup.

Preparation:

Wash the green lettuce leaves, tear into large pieces and place in a salad bowl. Add cucumber and tomato slices. Before serving, the vegetable salad prepared according to this recipe for weight loss should be seasoned with a sauce made from sauerkraut juice and sesame oil.

Recipes for delicious and healthy salads for weight loss

Below is another selection of recipes for the best salads for weight loss, made from vegetables.

Red chicory salad with avocado balls

Chicory (red) - 200 g;
avocado - 2 pcs.;
carrots - 1 pc.;
olive oil for dressing to taste.

Preparation:

Pluck the leaves from the chicory, wash and dry. Cut the avocado in half lengthwise and remove the pit. Cut the pulp into balls using a slotted spoon. Thinly slice the chicory leaves (leave a few leaves whole), season them with olive oil and place on plates. Garnish with avocado balls, whole chicory leaves and carrots, peeled and cut into thin slices.

Pay attention to the photo - this diet salad for weight loss looks very unusual:

Karlovo style salad

Sweet capsicum - 10-12 medium-sized pods;
eggplants - 1-2 small sizes;
garlic - 3-4 cloves;
walnuts - 50 g;
vegetable oil - 2-3 tbsp. spoons;
parsley - 1/2 bunch;
tomato - 1 pc. small size;
wine vinegar (or lemon juice) - 1 tbsp. spoon.

Preparation:

Bake the peppers and eggplants whole in the oven, peel them and cut them: peppers lengthwise, eggplants into cubes. Place the peppers in the salad bowl first, then the eggplants. Sprinkle the juice of grated tomato onto the vegetables. vegetable oil and vinegar. Chop the nuts and mix with garlic, sprinkle the salad with this mixture. A delicious weight loss salad prepared according to this recipe should be garnished with finely chopped parsley on top.

Nettle salad

Young nettle () - 2 bunches (about 400 g);
green onion - 1 bunch (about 100 g);
parsley - 1 bunch;
peeled walnuts - 1/2 cup;
olive oil, lemon juice for dressing to taste.

Preparation:

Place the washed nettle leaves in boiling water for a few minutes, then place it on a sieve and let the water drain. Then chop the greens, put them in a salad bowl, add chopped green onions and combine with nettles. Dilute crushed walnut kernels in a quarter cup of nettle broth, add vinegar to taste, stir and season the resulting mixture with nettles in a salad bowl, add olive oil to taste. Sprinkle with finely chopped herbs.

Green onion salad with pomegranate

Green onions - 600 g;
pomegranate - 4 pcs.;
spices, olive oil for dressing - to taste.

Preparation:

To prepare this simple salad recipe for weight loss, green onions need to be washed, finely chopped and mixed with pomegranate seeds. Serve with spices and olive oil.

Sauerkraut salad with pickles

Sauerkraut - 400 g;
pickled cucumber - 2 pcs.;
onion - 1 small onion;
olive oil - 2 tbsp. spoons.

Preparation:

Wash the sauerkraut in boiled water, remove excess liquid. Core the pickled cucumbers and cut into small cubes. Onion chop. Mix everything and season with olive oil.

Sauerkraut salad with radish

Radish - 1 pc.;
sauerkraut - 300 g;
onion - 1 pc.;
olive oil - 2 tbsp. spoons;
spices to taste.

Preparation:

To prepare a vegetable salad for weight loss according to this simple recipe, you need to grate a medium-sized radish on a fine grater, add sauerkraut, finely chopped onion, and spices. Season with vegetable oil.

Sauerkraut salad with yarrow

Sauerkraut - 75 g;
green onions - 40 g;
yarrow (greens) - 15 g;
olive oil - 15 g;
spices to taste.

Preparation:

Soak young yarrow leaves in boiling water for 1-2 minutes, place in a colander, let the water drain, finely chop, add sauerkraut, chopped green onions, season with olive oil.

Here you can see the photo simple recipes salads for weight loss that are easy to prepare at home:

One of the most convenient and delicious types of food for weight loss is all kinds of salads, there are many recipes for every taste. Dietary salads contain a whole range of products that will help improve metabolism and maintain normal functioning, getting closer to the desired shape faster.

What distinguishes any dietary salad from a non-dietary salad is the dressing - you can use mayonnaise or olive oil for the same salad and the result will be completely different. There are basic products that can be included in almost any quantity in recipes for anyone losing weight due to their low calorie content and beneficial vitamin content. Mainly cabbage, greens, celery, green apples, grapefruit, bell peppers, cucumbers, etc. 100 g of standard salad usually contains no more than 40 kcal and sometimes even less. Therefore, vegetables are an ideal option for a beautiful figure.

The basic approach to preparing salads for weight loss

Even with a diet, nutrition must be balanced, filling the body with all the necessary substances for its normal functioning. Always a deficiency or excess of any vitamins and microelements can lead to illness or even all kinds of diseases. Therefore, when choosing various salads for your diet, prepare recipes that will contain as many colorful vegetables as possible. Vegetables with different colors contain different bioflavonoids, which are needed for different organs and systems of our body. The more colorful the salad, the greater its biological value.

The question of what to season the salad with is no less important than the content of the dish itself. Because even if you do the most diet recipes and use mayonnaise as a dressing, then the extra centimeters will stubbornly continue to grow. It is worth dressing dietary salads with olive oil and it is better to prefer cold-pressed oil. You can add unrefined vegetable oil in small quantities as an alternative, or soybean or sesame oil. But some recipes do not need dressing at all, for example, if the recipe includes avocado or nuts, which themselves have a high fat content. By the way, nuts and avocados can be added, since fats are not the main problem with weight gain.

The whole key is carbohydrates, which the body needs as fuel and uses them for energy. If such energy from carbohydrates is not spent anywhere and a person leads a sedentary lifestyle, then all the calories will go straight into adipose tissue.

The body really needs fats in small quantities. However, we are talking about healthy fats - olive, flaxseed and other oils, nuts, etc. If you really get tired of olive oil, then you can add low-fat sour cream in small quantities to some salads. The whole problem is that sour cream does not go well with all salads, but olive oil can almost never ruin the taste.

Important: although potatoes are a vegetable, they are high-carbohydrate foods and the product can be placed on the same level as pasta and cereals, which mainly lead to excess weight. Therefore, you need to carefully select recipes with potatoes. How do you choose which vegetables you can eat and which you can’t? You just need to focus on how watery the structure of the vegetable is; the more juicy it is, like cucumber and sweet pepper, the fewer calories it means. But this criterion does not apply to fruits; fruits that are too sweet should be excluded - watermelons, cherries, grapefruit and green apples are ideal for weight loss.

Diet red cabbage salad

Cabbage is a true storehouse of useful and valuable substances for our body: vitamin C, calcium and flavonoids. Interestingly, the maximum benefit from this vegetable can be achieved if it is consumed together with some kind of cheese. Salads with cabbage will ideally support the body when dieting and losing weight. There are different recipes with red cabbage, we will take the option with apple and carrots, which combine perfectly with each other and with other products. To prepare a salad for weight loss, we will need the following products (the freshness and quality of the vegetables are important):

A small head of red cabbage or half;
2 sweet and sour or sour apples;
Bell pepper;
Small onion;
Carrot;
Half a lemon;
Greens and salt - to taste;
Olive oil – for dressing.

First you need to wash well and then peel all the vegetables for the salad. Then chop the cabbage and cut the onion into thin half rings. Tip: to prevent the smell and taste of onions from being too strong, pour boiling water over them and hold for a couple of minutes. Red cabbage itself is a little tough, you just need to mash it a little with your hands to make it softer. In principle, this should be done in salads with any type of cabbage, so they will taste much more pleasant. You can even knead it together with onions - this will even marinate it slightly, and the salad will become richer in taste.

Sprinkle with salt and sprinkle with lemon juice to taste. After adding lemon juice and stirring the cabbage, it will change to a slightly reddish color. You can also add a little sugar to the cabbage and mash it together - this is how it is supposed to be according to the traditional recipe, but sugar is not dietary product, so we better remove it. It is best to coarsely grate the apple and carrots; immediately sprinkle the apples with lemon to avoid darkening.

If the apples are too juicy, it is better to slightly squeeze out the excess juice. Cut the sweet pepper into large strips. Mix all ingredients and pour in plenty of olive oil. For those who are losing weight, the salad will serve as a complete evening meal, and for others it will be an excellent addition to any other main course. Important tip: red cabbage is rich in fiber and it is not very well digested by many people, so it is better to try this salad in a couple of spoons first and gradually accustom your body to it.

Salad with champignons from Thai cuisine

The salad is very tasty and low-calorie (an option for losing weight for short time), will certainly appeal to all those who love Asian cuisine and more. Here, instead of salt, it is important to use only soy sauce. It is quite easy to prepare, there are not many ingredients, and the dish itself is quite suitable for treating guests to the main course or on its own for a friend on a diet. For the recipe you need to buy the following products (for 2-3 small portions of 100-150 g):

Arugula - a larger bunch;
250 g fresh champignons;
Sesame – 2 tbsp. l. (in general – to taste);
Green onions - several large feathers;
Walnut oil for dressing (preferred, but any other nut or vegetable oil will do) – 1 tbsp. l.;
Soy sauce – 2 tbsp. l.;
Grated ginger root (in extreme cases, replace it with powdered one) – 1 tsp;
Half a lime;
Freshly ground black pepper (or a mixture of the same freshly ground peppers).

Some products from the list are needed for the salad itself, others for dressing. The cooking process goes like this: mix walnut oil, ginger root, pepper, lime juice and soy sauce with a whisk in a shallow container. This will be our gas station. Then wash the champignons well, dry them with a napkin, and cut them into medium-thick slices. Place the chopped mushrooms in the dressing, mix, leave for min. 40 hours for them to soak.

We wash and dry the arugula (this can be done in a regular colander or a special salad dryer). To make the sesame even tastier, we fry it in a frying pan without oil for just a minute until lightly golden, so it will even become even more aromatic. We put the arugula on plates, then comes the pickled mushrooms, sprinkle everything on top with sesame seeds and, if desired, decorate with finely chopped green onions, sprinkle lightly with dressing. This salad is slightly higher in calories due to mushrooms and other non-standard products in the dressing; per 335 g there will be 200 kcal (4.75 carbohydrates - great for weight loss, 16.56 proteins and 12.59 fats). But thanks to the same mushrooms, the salad is high in protein, so sometimes such recipes are very useful to include in your diet.

Spring Bulgarian salad with egg and radish

Salads of this type are very common and popular in Bulgarian cuisine, especially in spring, when fresh vegetables are very tender and aromatic. Recipes of this type are very simple and good for losing weight. The dish will perfectly complement any other dish or become a complete dietary meal. Radishes, onions, cucumbers and the rest of the ingredients in the salad contain beneficial nutrients that regular use will have a good effect on health and general well-being.

Leaf lettuce, which is also included in this recipe, is rich in vitamin C, K, A, etc. It also contains egg, which contains practically the standard protein - the main building element for our body. And nothing goes better with protein than with fresh vegetables. Recipes for egg salads are often found and most of them can be considered quite dietary. The entire list of ingredients is as follows:

A few large lettuce leaves (you can add as much as you like if you like your greens fresh and crunchy);
Cucumber – 1 pc.;
Chicken egg – 1 pc.;
Green onion - optional;
Lemon – 1 pc.;
Oil (olive) – 1 tbsp. l.;
Add salt as desired, but for a diet salad it is better to exclude it or add it in very small quantities.

You need to prepare this Bulgarian salad step by step as follows:

We wash all the vegetables under running cold water and dry them;
Peel the radish and cucumber, cut them into thin slices;
Finely chop the green onions;
Lettuce leaves can either be cut into strips or torn into pieces by hand;
Place all vegetables in a bowl convenient for mixing;
In a separate container, mix lemon juice with salt and 5 tbsp. l. olive oil;
Pour our sauce over the vegetables and mix everything thoroughly;
Cut the pre-boiled, cooled and peeled egg into quarters and decorate the salad on top;
You can also lightly sprinkle the salad with green onions or your favorite herbs.

Vegetable salads are good not only for weight loss, but also for the opportunity to mix a variety of vegetables at your discretion and find the best taste for yourself. Most vegetables go well with each other and with a dressing in the form of olive or vegetable oil. Again, the more flowers in a salad plate, the more valuable the salad is for health. But vegetable salads are not the limit, because you can discover new tastes and get very fresh notes by adding oranges, grapefruits, apples, avocados and other fruits to recipes.

Low-calorie salads are a real discovery for those who want to lose weight, but at the same time cannot deny themselves delicious food. Indeed, there are a huge number of recipes for healthy salads that are not inferior in taste. taste qualities to their more “harmful” options.

A unique combination of vegetables and fruits with the addition of cheese and lean meats or fish make such salads indispensable in the diet not only for those who want to lose weight, but also for those who simply try to maintain their health and proper metabolism in the body. In addition, this type of salad is suitable for consumption by athletes who constantly adhere to a certain diet.

Many chefs say that it is mainly the dressing that reduces the calorie content of a salad, so it is recommended to use cold-pressed olive oil for the dish most often. But among the frequently used ingredients for low-calorie salads, it is better to take boiled eggs, carrots, beets, legumes, tomatoes and low-fat cheeses.

How to prepare low-calorie salads - 15 varieties

A delicious and simple salad, ideal for a family lunch or dinner. Natural ingredients make this salad not just appetizing, but also as healthy as possible. In addition, the dish is available in ingredients at any time of the year and is very quick to prepare.

Salad ingredients:

chicken breast - 1 pc.;
Chinese cabbage - 250-300 g;
boiled eggs - 3 pcs.;
canned sweet corn - 1 can.
For refueling:
natural yogurt - 2 tbsp. with a slide;
mayonnaise (optional) - 1 tbsp;
salt and pepper to taste.

Cooking method:

To begin, cut the boiled breast into small cubes and chop the Chinese cabbage into strips - mix the ingredients in a bowl. Next, add diced boiled eggs and canned corn.

Season the salad with salt and pepper to taste, then season with natural yoghurt and stir.

A light, dietary salad with slices of salmon fillet combined with the spicy taste of celery. The calorie content of this dish does not exceed 170 kcal and can be safely used for a full lunch or breakfast.

Salad ingredients:

lightly salted salmon fillet - 150 g;
carrots - 1 pc.;
celery - 2 stalks;
pepper to taste;
For refueling:
olive oil - 1 tbsp;
lemon juice to taste.

Cooking method:

It is necessary to cut the salmon fillet into small cubes, approximately 5 mm on a side, after removing the skin from the fish.

By the way, you can pickle salmon yourself for salad: to do this, take a fish fillet and marinate it overnight in equal proportions of salt, sugar and chopped fresh dill.

Once the salmon is sliced, peel and finely chop the celery, then combine the celery and fish in a salad bowl.

Then take fresh carrots, peel and cut into thin circles with a sharp knife, which should also be added to the salad. Mix the resulting salad and add black pepper to taste. Use olive oil as a dressing and sprinkle the salad with a little fresh lemon juice. After this, the salad is ready to serve.

An effective fat-burning dish with a minimum of calories and a maximum beneficial properties. The combination of beets and eggs allows you to saturate the body with the necessary amount of vitamins, proteins, and lecithin.

Salad ingredients:

medium boiled beets - 1 pc.;
boiled eggs - 3 pcs.;
onion - 1 pc.;
salt and pepper to taste.
For refueling:
kefir 2% - 3-4 tbsp.

Cooking method:

Peel the beets and grate them on a medium grater. Cut the boiled eggs and onions into small cubes. Then mix all the ingredients in a salad bowl, add salt and pepper, and season the salad with 3-4 tbsp. low-fat 2% kefir. The dish is ready!

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;
onions - 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!

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 spoons to the chicken soy sauce and sweetener to taste - 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.

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

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

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.

The most low-calorie salad without harmful ingredients is a real find for adherents healthy eating. The salad dressing can be changed by using different vegetable oils, as well as using exclusively lemon juice, which reduces the calorie content of the salad to 27 kcal.

Salad ingredients:

lettuce leaves - 30 g;
bell pepper - 2 pcs.;
medium fresh cucumber - 1 pc.;
green onions - a bunch;
parsley to taste.
For refueling:
vegetable oil - 2-3 tbsp;
salt and pepper to taste.

Cooking method:

Start by chopping the lettuce, green onions and parsley. Then cut the seeded bell pepper into strips. Add fresh cucumber cut into half rings or cubes (optional) to the bowl with the salad. Season the dish with vegetable oil and add salt and pepper to taste.

A healthy and quick-to-prepare salad made from affordable and popular ingredients. An excellent option to complement main courses or for a light lunch, for example, a few hours before sports training.

Salad ingredients:

cucumbers - 400 g;
feta - 150 g;
peppermint leaves - 10 pcs.;
finely chopped dill - 2 tbsp;
red onion - 2 heads.
For refueling:
olive oil - 3 tbsp;
lemon juice - 6 tsp;
sugar - 1 tsp;
salt and pepper to taste.

Cooking method:

Cucumbers and onions must first be peeled and cut into small cubes. Crumble the feta into the salad bowl with the vegetables and mix the resulting mixture thoroughly. Next, add chopped fresh dill along with chopped mint leaves and stir the salad again.

Prepare salad dressing: pour olive oil into a separate bowl, which will need to be mixed with lemon juice, sugar and salt and pepper.

Add the resulting dressing to the salad and mix it again.

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.

An unusual salad with a slight honey flavor combined with juicy pears, creamy cheddar cheese and the spicy taste of pecans. An ideal dish for dinner or a holiday table. The advantage of this salad is also its speed of preparation.

Salad ingredients:

celery - 4 pcs.;
“Bartalette” pears - 2 pcs.;
pecans (chopped) - 0.5 cups;
cheddar (diced) - 1 cup;
lettuce for decoration - 6 pcs.
For refueling:
apple cider vinegar - 2 tbsp;
honey - 2 tbsp;
salt and pepper to taste.

Cooking method:

Peel the pears and cut into small cubes. Then, move on to the greens: to keep the celery crunchy in the salad, put it in ice water for 15 minutes, then dry it slightly and you can cut it. Next, combine the cheddar, pears, celery and chopped pecans in one bowl.

For a light salad dressing, use a mixture of apple cider vinegar, honey and spices (salt and pepper). Add the dressing to the salad and mix thoroughly. Use lettuce leaves as a garnish before serving, placing them on salad plates.

A healthy vegetable fitness salad with the addition of an apple will become 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!

An excellent, dietary salad, the calorie content of which is only 85 kcal. The dish consists of an unusual combination of exotic orange, slices of soft feta cheese and aromatic, fresh cherry tomatoes. The salad recipe will be a real discovery for those who love simple and unpretentious breakfasts, but at the same time care about their figure.

Salad ingredients:

large orange - 1 pc.;
cherry tomatoes - 5 pcs.;
feta cheese - 30 g;
iceberg lettuce - a bunch;
basil leaves - 5 pcs.
For refueling:
natural yogurt - 100 ml;
lemon juice - 10 ml;
chopped dill - 1 tbsp;
salt and pepper to taste.

Cooking method:

Cut the cherry tomatoes in half. Then peel the orange and cut into cubes, also cut the cheese into cubes. Lightly shred iceberg lettuce and basil.

Afterwards, you can start preparing the dressing: mix natural yogurt with fresh lemon juice and add herbs, salt and pepper to the resulting sauce. If you like a more savory salad flavor, you can experiment with additional spices to suit your taste for the dressing.

The famous chef and cooking show host shared a great recipe for a healthy and nutritious salad with only 153 kcal calories. The dish can be served as an appetizer for a holiday table, or eaten as an everyday meal.

Salad ingredients:

chicken breast - 1 pc.;
canned beans - 400 g;
fresh cucumber - 1 pc.;
seedless grapes - 1 bunch;
green onions - 1 bunch;
mint leaves - 0.5 bunch;
basil - 0.5 bunch;
spinach - 1 bunch;
feta cheese - 60 g;
lemon - 0.5 pcs.;
olive oil - 1 tbsp.

For refueling:

low-fat yogurt - 0.5 cups;
garlic - 2 cloves;
salt and pepper to taste.

Cooking method:

Cut the fresh chicken fillet so that it opens up. Next, brush the meat with salt, pepper and olive oil and let marinate for 5 minutes. Meanwhile, cut the cucumber, peeled and seeded, and spinach leaves into large cubes. Cut seedless grapes in half. Prepare the dressing by mixing chopped garlic, yogurt, pepper and salt.

After the chicken has been marinated, place the meat in a heated frying pan and fry on both sides until cooked. Mix cucumbers, spinach, grapes and beans in a bowl, adding chopped green onions, mint, and basil. Cut the lemon into thin slices, after clearing the seeds. Next, season the salad with sauce and mix thoroughly, seasoning with pepper and salt to taste.

Place the fried chicken fillet on a separate dish and let cool if you want to mix it with the salad.

You can serve the fillet warm, cutting it into even slices and placing it on top of a mound of lettuce.

Before serving, sprinkle hand-cracked feta cheese over the salad and top each serving with an additional spoonful of dressing. Garnish the dish with a slice of lemon.

Take a fresh look at carrot salad: zesty with a hint of nutty flavor and a subtle kick from French mustard. Really original recipe low-calorie salad based on simple and healthy products. 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 also chop the green onions - place all the prepared ingredients in a bowl.

Make the sauce: Whisk 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!

Vegetable fitness salad that can be fully used instead of any side dish. Due to its beneficial components, salad helps improve complexion and cleanse the body of toxins. Due to its low calorie content, the dish ideally complements a protein diet.

Salad ingredients:

green apple - 1 pc.;
carrot - 1 pc.;
beets - 1 pc.;
celery root - 1/4 pcs.;
lemon - 1/2 pcs.;
salt, pepper to taste.
For refueling:
olive oil 2-3 tbsp.

Cooking method:

Peel all vegetables except the apple. Next, grate the beets, apple and celery on a medium grater. Place the vegetables in a bowl and stir, sprinkling with lemon juice. After this, salt the salad and add olive oil.