Low-calorie salads for weight loss from simple products: recipes

During the diet period, it is very important to take care of the diversity of your diet, then it will be much easier. Low-calorie salads for weight loss from simple products are indispensable in this case, they can act as a snack or even a main course and be consumed at any meal. It is very easy to prepare them. It is important to choose simple products for weight loss so that 100 g of the dish contains no more than 120 kcal.

There are a few general rules to follow when preparing low-calorie salads:

1. Put a lot of greens in simple dishes for weight loss. It contains a minimum of calories, but is rich in antioxidants, folic acid, lutein.
2. Use a variety of fresh vegetables to provide the body with a complete set of essential vitamins and minerals, both in summer and winter. It is better not to use fried and pickled foods. For dietary salads for weight loss, such as vinaigrette, cabbage, bell peppers, broccoli, cucumbers, radishes, carrots, onions are perfect.
3. Add a little lean meat, which is a source of protein. Eggs, beans, shrimp, cottage cheese, tuna, salmon are also suitable.
4. Dressing a low-calorie salad for weight loss should be very easy. The most suitable options are lemon juice, olive oil and vinegar, fish and soy sauces, low-fat sour cream.

Simple diet salads

It will take you very little time to prepare any low-calorie snack for weight loss. It is allowed to put almost any vegetables in a simple dietary salad, the only exception is potatoes, because they contain starch. If using fruits, use unsweetened ones. For example, bananas and grapes, forbidden by almost all diets for weight loss, will not work. To give a simple salad satiety, add a little dietary meat, white fish or shrimp, bran to it, but not more than a third of the total weight of the dish.

Products that are under a categorical ban when losing weight:

• smoked meats;
• sausages;
• fatty cheese.

Light salads for weight loss

The best dishes in this category will be those simple snacks, which are based on greens and leafy vegetables: lettuce, herbs, green onions, cabbage of any variety, arugula, corn, chicory. Their calorie content is minimal. Simple salads for weight loss, in which greens predominate, it is advisable to cook in small portions and eat immediately. Additionally, it is recommended to put juicy vegetables in them:

• cucumbers;
• beet;
• zucchini;
• tomatoes;
• turnip;
• radish;
• fennel;
• pumpkin;
• radish;
• Jerusalem artichoke;
• carrot.

What protein foods can be added:

• low-fat meat products;
• pollock;
• eggs;
• low-fat cheeses;
• seafood;
• chicken.

Low-calorie recipes do not involve the use of:

• fried fatty meat, fish;
• canned food;
• smoked meats;
• sausages;
• mayonnaise and other fatty dressings.

Delicious low calorie salads

The list of dishes that you can cook is limited only by your imagination and passions. When choosing ingredients, consider their calorie content. A product with a high energy value should be in a dish alone, the rest - with a low one. Remember what food will be low-calorie, but satisfying:

• turkey;
• natural yogurt;
• lean white fish;
• chicken fillet;
• beef;
• fat-free kefir;
• tofu;
• low-fat cottage cheese;
• eggs;
• seafood.

The fewest calories are found in:

• cabbage;
• eggplant;
• cucumbers;
• radish;
• celery
• lettuce leafy greens;
• champignons;
• tomatoes.

The tastiest low calorie foods:

• pears;
• oranges;
• a pineapple;
• sour apples;
• papaya;
• avocado;
• mango;
• guava;
• blueberry;
• bell pepper;
• raspberries;
• carrot;
• cowberry;
• watermelons;
• a little dry wine for dressing (red or white).

Recipes

The choice of diet snacks that you can easily make yourself is simply huge. Some of them are very simple and consist of only three or four components, others have a complex composition and will be appropriate even on the festive table. When preparing a low-calorie salad, take care of the serving, because it should look very appetizing. Use beautiful bowls for this, decorate the dish with fresh herbs.

With mushrooms

• Cooking time: 20 min.
• Number of servings: 8 persons.
• Calorie content: 680 kcal.
• Purpose: snack, diet.
• Cuisine: Italian.

The salad prepared according to the following recipe is a classic Italian dish that is popular not only among dieters, but also among those who simply love to eat deliciously. Cooking it is very simple, even a novice cook can handle it. The composition of the dish includes low-calorie foods rich in many useful vitamins and minerals.

Ingredients:

• fennel root - 2 pcs.;
• allspice black pepper - 2 pinches;
• champignons - 0.5 kg;
• sea ​​salt - 2 pinches;
• fresh parsley - 1 bunch;
• lettuce - 12 pcs.;
• olive oil - 4 tbsp. l.;
• white wine vinegar - 4 tbsp. l.

Cooking method:

1. Remove the skin from the fennel, wash it. Cut into quarters. Get rid of the core and grind the product.
2. Chop up the greens. Cut mushrooms into thin slices.
3. Mix olive oil with vinegar, salt and pepper. It is advisable to use a blender for this.
4. Mix raw mushrooms with sauce, chopped parsley, fennel.
5. Arrange the lettuce on a large flat dish. Distribute the main products on top. Serve immediately to the table, do not keep it in the refrigerator.

With Chiken

• Time: 45 min.
• Servings: 4 persons.
• Calories: 770 kcal.
• Cuisine: European.

Tender chicken breast is a type of meat that no low-calorie diet can do without. Diet salads for weight loss with it are light, but nutritious and satisfying, so they can be used in the main meals. An appetizer prepared according to the following recipe will amaze you with its delicious taste. If you introduce it into your regular diet, you can no longer worry about extra centimeters at the waist.

Ingredients:

• green lettuce leaves - 4 pcs.;
• chicken breast - 0.5 kg;
• greens - a bunch;
• sweet pepper - 2 pcs. (preferably multi-colored);
• salt - 1-2 pinches;
• canned corn - 2 cans;
• natural yogurt - 100-120 ml;
• Yalta onion - 2 pcs.

Cooking method:

1. Boil the chicken fillet in salted water. Cool it and cut into strips or divide into pieces with your hands.
2. Chop up the greens. Peel and cut the onion into half rings, and the pepper into strips.
3. Mix chicken with corn. Add pepper, onion and herbs. Fill the dish with yogurt.
4. Serve on a platter lined with lettuce leaves.

with cabbage

• Time: half an hour.
• Servings Per Container: 4 servings.
• Calories: 932 kcal.
• Purpose: diet, lunch, dinner.
• Cuisine: American.
• Difficulty of preparation: medium.

Vegetable salad, the recipe of which you will now get acquainted with, is a traditional dish of American cuisine. In this country, it is called coleslow and is served as a side dish. There are many cooking options. You will be presented with a recipe for coleslow of two varieties of cabbage with the addition of apples and original sauce. If you want to diversify your diet, be sure to try making this dish.

Ingredients:

• red cabbage - half a fork;
• ground black pepper - 2 pinches;
• white cabbage - half a fork;
• salt - 2-3 pinches;
• carrots - 1 pc.;
• sunflower seeds - 4 tbsp. l.;
• green apple - 1 small;
• raisins - 150 g;
• dill - 1 bunch;
• apple cider vinegar - 2 tsp;
• natural yogurt - 7-8 tbsp. l.;
• vegetable oil - 2 tsp.

Cooking method:

1. Finely chop both types of cabbage. Carefully wring out with your hands and leave for a few minutes to let the juice flow.
2. Peel the carrots and grate coarsely. Remove the peel from the apple, remove the core. Cut into thin, thin strips.
3. Mix chopped dill with yogurt, apple cider vinegar, oil, salt and pepper.
4. Roast the seeds if necessary.
5. In a common salad bowl, combine cabbage, carrots, apples and raisins. Top with yogurt sauce, sprinkle with seeds and serve.

fruity

• Time: 20 min.
• Servings: 2 persons.
• Calories: 564 kcal.
• Purpose: snack, breakfast.
• Cuisine: Asian.
• Difficulty of preparation: medium.

The dish prepared according to the following recipe has an incredible taste, the ingredients in it surprisingly complement each other, making up a unique ensemble. The composition of the salad includes sweet, but low-calorie fruits. All this is served with a delicious dressing of grape oil, honey, mustard and spices. After enjoying this salad, you will even forget that you are on a diet.

Ingredients:

• persimmon varieties kinglet - 3 pcs.;
• lettuce root - a bunch;
• tangerines - 3 pcs.;
• a mixture of peppers - a pinch;
• pink grapefruit - half of the whole;
• tarragon leaves - to your taste;
• pomegranate - half a large one;
• Dijon mustard - 1.5 tsp;
• honey - 1 tsp;
• grape seed oil - 1.5 tbsp. l.

Cooking method:

1. Carefully remove the skin from the persimmon and remove the seeds, if any. Cut the pulp into small pieces.
2. Peel the tangerines, mill the grapefruit. Put all the fruits in one bowl so you don't lose the mok.
3. Break the pomegranate into grains. With a slotted spoon, carefully remove the tangerines, pomegranate and persimmon from the container so that the juice remains at the bottom.
4. Put the root, pomegranate seeds, pieces of fruit in a clean bowl with liquid.
5. Pour the grape seed oil into the bowl where the juice remained. Add tarragon leaves, honey, mustard, pepper mixture. Dress the salad with the resulting dressing and serve.

With crab sticks

• Time: 10 min.
• Servings: 1 person.
• Calories: 244 kcal.
• Purpose: snack.
• Kitchen: home.
• Difficulty of preparation: easy.

Crab sticks are a semi-finished product, however, their low calorie content allows you to occasionally add them to diet dishes. The main thing is that the rest of the ingredients are as light as possible. According to the following recipe, it is proposed to make a salad from crab sticks, cucumbers, greens and feta cheese. These simple products are perfectly combined with each other and saturate well.

Ingredients:

• crab sticks - 5 pcs.;
• cucumber - 1 pc.;
• feta cheese - 3.5 tbsp. l.;
• greens - a bunch.

Cooking method:

1. Wash the cucumber, cut it into cubes and crab sticks.
2. Chop up the greens. Thoroughly mash the cheese with a fork.
3. Mix all ingredients. If the cheese turned out to be too hard, then add a little bit of natural yogurt to the salad.
4. You can add some salt and pepper to improve the taste, but it's best to avoid it.

from cabbage

• Time: 25 min.
• Number of servings: 8 persons.
• Calories: 960 kcal.
• Purpose: diet, snack.
• Cuisine: European.
• Difficulty of preparation: easy.

Salads for the Chinese cabbage diet are always very light and fresh, they are a great addition to the main meal of lean meat or fish. The dish prepared according to the following recipe is no exception. This appetizer is seasoned with a pleasant sauce with a slight sourness. The products included in the composition are very useful for the health of any person, especially for losing weight.

Ingredients:

• Chinese cabbage - 1 fork;
• cilantro leaves - 4.5 tbsp. l.;
• green onion - 8 feathers;
• lemon juice - 5 tbsp. l.;
• ground black pepper - 2-3 pinches;
• red chili pepper - 2 pcs.;
• sea ​​salt - 2-3 pinches;
• olive oil - 5 tbsp. l.

Cooking method:

1. Wash the cabbage and chop finely.
2. Chop up the chili. Pour it with lemon juice, olive oil. Salt, pepper and beat with a blender.
3. Chop cilantro, green onion. Stir in cabbage. Dress salad with sour sauce and serve.

with carrots

• Time: 15 min.
• Number of servings: 6 persons.
• Calories: 390 kcal.
• Purpose: snack.
• Cuisine: Asian.
• Difficulty of preparation: easy.

The carrot salad prepared according to the following recipe is an ideal option for a diet snack, but it is better to serve it with a more nutritious main course. It is very light and insanely delicious. You will spend no more than half an hour preparing this wonderful salad. At first glance, it may seem too simple, but you will stop thinking so when you try at least a serving.

Ingredients:

• lemon juice - 1.5 tbsp. l.;
• green onion - a bunch;
• olive oil - 1.5 tbsp. l.;
• chopped dill - 30-40 g;
• garlic - 1 clove;
• carrots - 0.4 kg;
• salt, pepper - at your discretion.

Cooking method:

1. Peel the carrots and grate coarsely.
2. Mix olive oil with lemon juice and crushed garlic, salt and pepper.
3. Chop green onions. Combine with dill and carrots. Dress the salad, cool slightly and serve.

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