Light diet salads form an important part of the diet of those who are looking after their health and weight. Classic dietary recipes are based on fruits and vegetables such as orange, apple, cucumber, tomato, carrot. However, the components of the dishes can be very different, but a prerequisite is fresh and low-calorie.
Diet tuna salad
You will need:
- 1/2 tbsp. red beans;
- 260 grams of tuna;
- 250 grams of tomato;
- 2 tbsp. l. lemon juice and wine vinegar;
- 50 ml olive oil;
- 1 head of red onion.
Step by step preparation of tuna salad
Peel and cut the onion into half rings. In a small cup, make a marinade with oil, vinegar, and lemon juice. Dip the onion there and leave to marinate for half an hour.
Boil the beans in boiling water, drain in a colander and cool. Open the can of tuna, drain the liquid. Mash the pieces of fish with a fork.
In a salad bowl, combine the beans, squeezed onions and fish. Cut the tomatoes into thin slices or semicircles and add to the rest of the ingredients. Mix everything. Such a quick and easy-to-prepare salad will perfectly fit into the diet menu.
Chicken salad: diet recipe
The basis for many dietary salads for weight loss are chicken breast and vegetables.
You will need:
- 300 grams of boiled chicken breast;
- 2 large bell peppers;
- 1/2 head of Chinese cabbage;
- small onion.
Step-by-step cooking
Cut the chicken breast into thin slices, chop the pepper and onion into half rings. finely chop the cabbage. Combine all ingredients and season with a mixture of lemon juice and soy sauce.
Diet salad can be not only with chicken, but also with beef. It is very important for a person who monitors their weight to include foods containing protein in their diet. According to nutritionists, beef does not add extra calories, but, on the contrary, saturates the body with useful substances.
Diet salad with chicken liver
The calorie content of salad with tender chicken liver is only 133 kcal, which allows you to use it for dinner.
You will need:
- 400 grams of chicken liver;
- 70 grams of cherry tomatoes;
- 4 boiled quail eggs;
- 3 green lettuce leaves;
- 1/2 can of black olives;
- for refueling: 1 tbsp. l. olive oil, soy sauce and lemon juice.
Rinse the chicken liver, dry and cut into small pieces. Fry it over high heat in a skillet until crusty.
Cut the quail eggs into wedges. Slice the olives into rings. Divide the cherry tomatoes in half. Mix the dressing ingredients in a bowl.
Take a large salad bowl and lay out the dish: green lettuce leaves, then put the pieces of fried liver. Arrange tomatoes, olives and eggs. Pour the dressing on top of the salad and stir lightly, being careful not to damage the pieces of food.
Shrimp shake: a diet salad option
It is known that seafood dishes are especially rich in nutrients. Therefore, salads with such components must be included in the diet. Shrimp is low in calories and is allowed to eat even for those who constantly monitor their figure and follow a strict diet.
You will need:
- 5 pieces. shrimp;
- 1 bunch of green arugula
- 2 pcs. cherry tomatoes;
- 1 sprig of fresh basil
- a handful of pine nuts;
- sesame seeds, garlic to taste;
- for refueling: 1 tbsp. l. olive oil and 1 tsp. lemon juice.
Prepare the sauce by combining lemon juice, oil and garlic passed through a press in one container. Boil the shrimps in the dressing sauce for 10-20 minutes. Add basil at the end of cooking for a subtle aroma.
Collect a diet salad. Put arugula greens at the very bottom of the bowl, place tomatoes cut in half on top, then boiled shrimp. Sprinkle chopped nuts on the salad. Pour in the sauce just before serving.
Diet salad with squid
This filling, yet low-calorie squid salad is perfect for an evening meal. The calorie content of the dish is only 163 kcal.
You will need:
- 200 grams of corn in a can;
- 500 grams of squid;
- 2 cucumbers;
- 1 head of onion;
- 3 eggs;
- greens;
- 1 tbsp. l. vegetable oil.
Cooking technology
Boil the squid and eggs separately. Peel the eggs and chop them into cubes. Cut the seafood into strips.
Finely chop the onion and fry in a spoonful of oil in a frying pan. Peel and grate the cucumber. Drain the liquid from the corn, and finely chop the greens. Put all the ingredients in a salad bowl, mix well and season with vegetable oil.
Cabbage salad
A plate of low-calorie vegetable salad must be present on the dietary table.
You will need:
- 250 grams of Chinese cabbage;
- 200 grams of cucumbers and tomatoes;
- 1/2 can of black olives;
- 150 grams of feta cheese;
- 1 tbsp. l. olive oil;
- 1 hot pepper;
- seasonings to taste.
Disassemble the Chinese cabbage into leaves, tear them with your hands. Wash the cucumbers and tomatoes and cut them into large cubes. Also cut the feta cheese into cubes. Put everything in a salad bowl
Chop hot peppers finely and place with the rest of the ingredients. Toss the salad and top the olives. Season all ingredients with oil, sprinkle with spices, stir again and serve.
Light vegetable salad
This light and simple salad will only take 10 minutes to prepare for dinner.
You will need:
- 500 grams of white cabbage;
- 1 bunch of green onions;
- 1 apple;
- 100 grams of natural yogurt;
- 1 carrot.
Wash and peel the carrots, grate on a medium grater. Place it in a salad bowl. Chop the cabbage finely and add there.
Chop the apple or grate it coarsely. Mix the prepared ingredients, season the salad with natural yogurt.
A diet salad dressing recipe can contain multiple ingredients or be limited to natural yoghurt, which is preferred for fruit salads. Among the most popular dressings for vegetable and fish salads is a mixture of olive oil and lemon juice. Meat dishes are usually accompanied by a few tablespoons of soy sauce.
Diet seaweed salad
Seaweed is a storehouse of useful trace elements and minerals. Kelp salad is unusually light and truly dietary, its calorie content is only 43 kcal.
You will need:
- 50 grams of dried seaweed;
- 300 grams of carrots;
- 1 clove of garlic;
- 1 tbsp. l. sunflower oil;
- 1 tsp soy sauce.
Boil dry kelp in boiling water for half an hour. Pass the garlic through a press and mix with oil and soy sauce. This will be the salad dressing and let it sit for 30 minutes.
Wash the carrots and chop into strips. Take a salad bowl and combine all the prepared ingredients, mix well and fill with the dressing.
Nutritionists advise eating this salad with baked pollock chunks for dinner to increase protein absorption.
Beetroot Salad, a variation of the Cleansing Broom
The effect of beets for weight loss is invaluable. This root vegetable is able to quench the appetite and remove harmful substances from the intestines, this is especially clearly seen when using the "Panicle" salad.
You will need:
- 1 large beet;
- 3 peeled walnuts;
- 1 small apple;
- 2 prunes;
- 1 clove of garlic;
- 2 tbsp. l. sour cream 15% fat.
Boil the root vegetable in salted water until tender, usually it takes 1-1.5 hours. Cool the boiled beets and cut into cubes. Peel the apple and grate on a coarse grater.
Chop the walnuts and prunes. Put all the ingredients in a salad bowl, squeeze out the garlic there and mix everything well. Salad ready.
Diet bean salad recipe
The bean diet is recognized by nutritionists as one of the most effective nutritional systems for weight loss. This dietary bean salad is a great option for a light dinner.
You will need:
- 100 grams of Chinese cabbage;
- 200 grams of tomato;
- 300 grams of red beans;
- 100 grams of canned peas and corn;
- 2 tbsp. l. sour cream;
- 2 garlic cloves.
Diet salad with corn, cabbage and beans is very simple to prepare. Boil the beans in salted water and let cool.
Chop the cabbage into fine shavings. Cut the tomatoes into small cubes. Pour corn and peas into a large salad bowl, add beans, tomatoes, cabbage. Mix everything. Season the ingredients with sour cream. Salad ready. If you wish, you can add finely chopped eggs to the salad.
Diet "Fruit Paradise"
Diet Fruit Salad is a delicious and airy meal for dinner.
You will need:
- 1 pc. apple, banana, kiwi, orange;
- 50 ml orange juice;
- 100 grams of natural yogurt.
Wash all fruits and cut into small cubes. Place in tall salad glasses and drizzle with the orange juice and yogurt mixture.
The recipe for this dietary fruit salad can be modified to suit your taste and season. In summer, a delicacy made from apples, apricots, and seasonal berries is more accessible; such a salad perfectly satisfies hunger and refreshes. Use natural yogurt, whey, or low-fat sour cream for the sauce.
Avocado Diet Salad
You will need:
- 1 avocado
- 6 cherry tomatoes;
- 1 cucumber;
- greens to taste;
- 1 tbsp. l. apple cider vinegar and olive oil.
Chop the cucumber thinly, cut the small tomatoes in half, peel the avocado and cut into cubes. Combine olive oil and vinegar in a separate bowl. Put vegetables and avocado in a salad bowl, fill with dressing and garnish with herbs.
If possible, avocados can be preserved for the winter so that a delicious dietary treat is available all year round.
Diet salad with walnuts
You will need:
- 1 raw carrot;
- 1 clove of garlic;
- 1 tsp chopped walnut;
- 1 tbsp. l. olive oil.
Wash, peel and coarsely grate the carrots. Put the carrot shavings and garlic crushed in a press into a salad bowl. Season the dish with olive oil and add chopped nuts. Mix everything, a quick and easy salad is ready.
Diet mushroom salad
You will need:
- 8 champignons;
- 1 handful of walnuts;
- 50 grams of cheese;
- 1 clove of garlic;
- 1 bunch of onions;
- black pepper to taste;
- 3 tbsp. l. yogurt.
Boil the mushrooms in boiling water for 15 minutes. Throw in a colander and cool. Cut the mushrooms into small slices.
Chop the nuts into crumbs and mix with grated cheese. Chop the onion feathers into small pieces. Collect all the ingredients in a salad bowl and pour over yogurt, squeeze the garlic there in the press.
The salad is ready, serve. You can cook the same appetizing and dietary dish from pickled mushrooms.
