Dietary salads for every day. Dietary salads: recipes with photos. Calamari seasoned with cucumber and onion

Salads are a great option to supplement your diet. They are an excellent solution to start a meal (vegetable options) and to end it (fruit). At the same time, it is traditionally believed that salads are not the most healthy food, because. additives such as mayonnaise, sausage, etc., negate all the freshness of vegetables. In fact, there is such a category as dietary salads, which provides both a slim figure and a tasty and nutritious snack.

What vegetables are best for salads

When they talk about such a dish as a dietary salad, they mean options from vegetables. Vegetable dishes for weight loss are best suited - and the number of these vegetables per day is practically unlimited, because. they are low in calories. And this means that when a feeling of hunger arises, you can easily deceive your body by eating some light salad. True, it should be understood that all those vegetables that have a high glycemic index will have to be removed from the diet.

You will either have to completely eliminate or minimize the consumption of such vegetables in salads as:

Carrot
Potato
Beet

A dietary salad will turn out to be ideal when the basic rule is followed at its basis: the most healthy vegetables are green. For the preparation of low-calorie dishes, they can be taken both fresh and steamed. Diet salads should include vegetables such as:

cucumbers
Zucchini
Cabbage (all types are suitable - kohlrabi, white cabbage, broccoli, etc.)
Sweet bell pepper
Celery

They will be perfectly accompanied by tomatoes, radishes and other options. In order for the dish to be called a light dietary salad, you need to think about dressing. To get rid of extra pounds from problem areas, salads should be seasoned with olive oil, natural yogurt, and light sour cream. But there should be no mayonnaise. From seasonings, it is worth giving preference to a small amount of salt and pepper, as well as balsamic vinegar. It is better to refuse the rest, because. they only whet the appetite.

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

Recipes for delicious dishes

Low-calorie slimming salads from simple products are also easy to make. Often they require a minimum of ingredients, and they are prepared in a couple of minutes. And this is their advantage over complex dishes. In the conditions of the rapid run of time, people simply do not have enough time to cook, and they have a snack on the run. This kind of dishes will allow you to provide normal nutrition - hearty and at the same time not overloading.

Green vegetable salad

The simplest recipe, which can be safely called basic, is as follows. It will require:

Green salad in pots - 1 pc.
Sour cream (low fat content) - 40 g
Dill

Lettuce leaves, due to their large size, must be chopped, then pour sour cream, salt and mix well. After the salad is laid out in a salad bowl, it must be sprinkled with finely chopped dill.

Salad with cheese and apples

Such a low-calorie salad will appeal to lovers of sweets - after all, apples will give the dish exactly this taste. It will require:

Lemon juice - fresh is best
Apples - 3 pcs.
Kefir (low fat) - 250 ml
Hard cheese - 220 g

Apples should be peeled and pitted, cut into small slices, then sprinkled with lemon juice. Then you need to grate the cheese (you can do it on the shallow side), mix it with apples and kefir. Then the whole mass should be put in a cold place - a refrigerator is better.

Salad with chicken and nuts

Delicious diet salads may contain a little more components. So, for example, you can cook the following version of a dish for losing weight. It will require:

Chicken breast - 1 pc.
Pineapples in pieces (you can take compote, or fresh) - about half a jar or a quarter of the fruit
Canned corn - half a can
Hard cheese - 50 g
Peeled walnuts - 50 g
For dressing yogurt or sour cream

First you need to boil the breast and take the meat apart - you can use your hands, you can use a knife. Grate the cheese - choose the large side. It is recommended to fry the nuts in a pan, and then chop them finely. Next, you need to mix the meat, grated cheese, put pineapples and corn on them and season. Salad should be sprinkled with walnut crumbs on top.

vitamin salad

Dietary salads, the recipes of which are in large quantities on the net, can be extremely tasty and contain a huge amount of vitamins. To pamper yourself, you can make the following version of the dish. It will require:

White cabbage - 100 g
Carrot - 1 pc.
Black radish - half fruit
Vegetable oil
Fresh cranberries (you can take frozen and let it thaw)

Cabbage must be chopped into small and thin strips, carrots must be grated on the fine side of the grater. Black radish should be peeled and also grated. Before serving, the salad must be salted and peppered, and pour a tablespoon of oil. Sprinkle with cranberries just before serving.

Korean carrot

By the way, the salad that many people love and eat is also dietary. For him you need:

Carrots (fresh) - half a kilogram
Vegetable oil - 100 ml
Vinegar - 2-3 tbsp.
Salt, red pepper, garlic

Carrots must be grated on a special grater so that it takes the form of straws. All other components must be added to it. Alternatively, walnuts will help diversify the dish. It remains to put it to infuse for several hours.

Salads by time of day

Often they try to eat dietary salads depending on the time of day. After all, it is known that in the morning food is assimilated in one way, at lunch in a different way, and for dinner in a completely third way.

food for breakfast

Traditionally, breakfast salads are not prepared, preferring carbohydrate foods, which start all the processes of working capacity in the body. However, if necessary, it is quite possible to start your day with them. And the following options are suitable for such a situation.

Salad with celery and cucumber

It will require:

Celery - 2 pcs.
Cucumber - 100 g
White cabbage - 200 g
Bulb - 1 pc.

For dressing, you can take salt, pepper, olive oil and lemon juice. All the main ingredients should be chopped and mixed, then seasoned with oil, lemon juice and spices. True, it is worth considering one nuance when using such a delicious dietary salad. Until the body gets used to the fact that it is on a diet, it is better not to use this option, because. lemon can whet the appetite. You can add bread to the salad.

Cheese salad with tomato

Tomatoes - 300 g
Cheese - 150 g
Greens - to taste
Olive oil - for dressing

Tomatoes should be cut and crumble cheese to them. Greens should be finely chopped. Often make such a salad puff. If you want to make the dish more piquant and interesting in taste, you can put basil instead of the usual parsley and dill.

Dining Options

A salad for lunch would be a great solution. After all, it allows you to fill your stomach, and at the same time it is quite light. For lunch, you can make salads more dense - for this, just add fish or meat to it.

Vegetables + seafood

Seafood (you can use a cocktail) - 250 g
Fresh cucumbers - 100 g
Tomatoes - 100 g
Broccoli - 200 g

Soy sauce, olive oil, lemon juice are perfect for dressing such a dish. Broccoli and seafood should be boiled in lightly salted water. True, you should not be zealous - just a couple of minutes, otherwise the seafood will turn into rubber. Vegetables should be chopped and mixed with seafood. Then it remains to fill everything with a mixture of sauce and oil.

Squid with cucumbers

Recipes for dietary salads are quite diverse. Another option is a salad with squid. For him you need:

Squid (preferably fillet) - 200 g
Hard cheese - 50 g
Cucumbers - 100 g
Greenery
Soy sauce - as a dressing

Squid must be boiled and cleaned. You can cut it into a salad in any way. Then, chopped cucumber and cheese, grated on a coarse grater, should be added to it. Everything must be seasoned with soy sauce.

Winter options

It's no secret that in winter you want to eat more and more often. Because of this, this time is extremely dangerous for the figure. But even here you can save your figure if you cook delicious salads correctly. The basis for them will serve in the cold season:

Beet
Cabbage
Carrot
Zucchini
sea kale

Such ingredients will allow you to get the maximum taste and benefit.

Vitamin winter salad

To prepare this option you need:

Carrots - 100 g
Cabbage - 100 g
Cranberries or other sour berries - to taste
Sour cream - 60 g

Vegetables should be cut, sprinkle with berries and pour sour cream. Alternatively, sour cream can be changed to kefir.

Salad with beans

Diet dishes from vegetables can also be prepared from legumes. So, for example, a great solution would be a cabbage salad with beans. For him you need:

Cabbage - white or Beijing - 150 g
Beans (fresh) - 150 g
Lemon juice
Spices
Garlic - a few cloves

Beans should be boiled in lightly salted water, and do it so that it is not digested. Then it must be cut into small pieces, pour over with lemon juice and add finely chopped garlic to it. After all, you need to put the cabbage, and mix everything.

Dietary salads will be an excellent addition to the human diet. They will allow you to eat varied and at the same time with benefit. The figure does not suffer from such in any way - the calorie content of dishes is minimal. At the same time, their undoubted advantage is that they are quickly prepared.

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 to their more “harmful” options.

A unique combination of vegetables and fruits with the addition of cheese and lean meats or fish makes these 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 use by athletes who constantly adhere to a certain diet.

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

How to cook low-calorie salads - 15 varieties

A delicious and simple salad, perfect for a family lunch or dinner. Natural ingredients make this salad not only appetizing, but also as healthy as possible. In addition, the dish is available in the composition of products 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 with, cut the boiled breast into small cubes and chop the Beijing cabbage into strips - mix the ingredients in a bowl. Next, add boiled eggs, diced and canned corn.

Salt and pepper the salad to taste, and then season with natural yogurt and mix.

Light, dietary salad with salmon fillet slices combined with a 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 with a side of 5 mm, after cleaning the fish from the skin.

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

After the salmon is sliced, remove the thick skin from the celery and finely chop, then mix the celery and fish in a salad bowl.

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

An effective fat-burning dish with a minimum of calories and a maximum of useful 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 tablespoons

Cooking method:

Peel the beetroot and grate it on a medium grater. Cut boiled eggs into small cubes, as well as onions. 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!

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

Salad Ingredients:

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 tablespoons;
salt and vinegar to taste.

Cooking method:

Pre-bake the pepper in the oven until the skin is slightly burnt, then put it to cool for about 15 minutes. In the meantime, chop the tomatoes, cucumbers and onions, the latter should be cut into half rings. Put the vegetables in one bowl and add the peeled and finely chopped roasted peppers to them.

Then salt and add vinegar, oil, and parsley to the salad. Mix the resulting dish thoroughly. Before serving, sprinkle the salad with grated cheese and chopped chili peppers. 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 pieces;
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;
sugar 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 skillet 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, so that the lettuce leaves are fresh and crispy, dip them for a few minutes in very cold water - this will transform the greens.

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

Before serving, decorate the salad with cherry tomatoes and sprinkle the dish with grated parmesan on top.

Summer, fragrant salad with an exotic combination of juicy cherry tomatoes and sweet, ripe strawberries. The classic Mediterranean dish highlights the delicate, creamy taste 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 tablespoons;
balsamic vinegar - 3 tbsp.

Cooking method:

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

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

Salad Ingredients:

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

Cooking method:

To start, chop lettuce, green onions and parsley. Then chop the bell pepper, peeled from the seeds, into strips. In a bowl of salad, add sliced \u200b\u200bhalf rings or cubes (optional) fresh cucumber. Season the dish with vegetable oil and add salt and pepper to taste.

Useful and quick to prepare a salad from affordable and popular ingredients. An excellent option to complement main meals or for a light lunch, for example, a few hours before a sports workout.

Salad Ingredients:

cucumbers - 400 g;
feta - 150 g;
peppermint leaves - 10 pcs.;
finely chopped dill - 2 tablespoons;
red onion - 2 heads.
For refueling:
olive oil - 3 tablespoons;
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 a salad bowl with vegetables and mix thoroughly. Next, add chopped fresh dill along with chopped mint leaves and stir the salad again.

Prepare the salad dressing: In a separate bowl, pour the olive oil, 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 appetizing salad that can be easily made at home in a few minutes. In addition, it is worth saying that the dish has a high protein content, which helps to build muscle mass and at the same time not accumulate excess fat.

Salad Ingredients:

boiled chicken fillet - 200 g;
boiled pumpkin - 150-200 g;
prunes -70 g;
boiled beans - 200 g;
green onion - 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, leaving the vegetable in the pan for about 10 minutes after the water boils. Wash prunes and put to steam in hot water for 5-7 minutes.

Dice chicken fillet and pumpkin - transfer to a salad bowl. Add chopped prunes and chopped green onions to them. Mix boiled beans, flax and sesame seeds with salad ingredients. Sprinkle the finished dish with oil and lemon juice.

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

Salad Ingredients:

celery - 4 pcs.;
pear varieties "bartalette" - 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 tablespoons;
salt and pepper to taste.

Cooking method:

Peel the pears and cut into small cubes. Then, proceed to the greens: to make the celery crunchy in the salad, put it in ice water for 15 minutes, then dry it slightly and you can cut it. Next, mix 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 dressing to salad and mix thoroughly. As a garnish before serving, use lettuce leaves on salad plates.

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

Salad Ingredients:

large apple - 1 pc.;
celery root - 1 pc.;
fresh carrot - 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 darkening quickly, sprinkle it with a teaspoon of lemon juice.

Add grated celery root and fresh, chopped carrots to the salad. Mix all the 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 fragrant, fresh cherry tomatoes. The salad recipe will be a real discovery for those who love simple and unpretentious breakfasts, but at the same time take care of their figure.

Salad Ingredients:

large orange - 1 pc.;
cherry tomatoes - 5 pcs.;
feta cheese - 30 g;
iceberg lettuce - 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 cherry tomatoes in half. Then peel the orange and cut into cubes, also cut the cheese into cubes. Lightly chop iceberg lettuce and basil.

After that, you can start preparing the dressing: mix natural yogurt with fresh lemon juice and add greens, salt and pepper to the resulting sauce. If you like a spicier salad flavor, you can experiment with additional spices to your liking for the dressing.

The celebrity chef and host of the cooking show shared a great recipe for a healthy and nutritious salad with only 153 calories. The dish can be served as an appetizer to the festive table, or consumed as everyday food.

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:

fat-free 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 - let marinate for 5 minutes. In the meantime, chop the peeled and seeded cucumber and the spinach leaves into large cubes. Cut seedless grapes in half. Prepare the dressing by mixing minced garlic, yogurt, pepper and salt.

After the chicken has marinated, put the meat in a preheated pan and fry on both sides until cooked. Mix cucumbers, spinach, grapes and beans in a bowl, adding chopped green onions with mint, and basil to them. Cut the lemon into thin slices, after peeling it from the grains. Next, season the salad with dressing and mix thoroughly, pepper and salt to taste.

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

You can serve the fillet and warm, cut into even plates and put on top of a salad hill.

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

Take a fresh look at carrot salad: savory with a hint of walnut and a gentle tangy French mustard. A truly original recipe for a low-calorie salad based on simple and healthy products. It is worth noting that the salad is ideal for a balanced diet.

Salad Ingredients:

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

Cooking method:

First, caramelize the nuts by roasting them in sugar. After the candied pecan, grind 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 - put all the cooked ingredients in a bowl.

Make the sauce: Mix together crushed garlic cloves, aromatic French mustard, brown sugar with oil and vinegar; add salt and pepper to the sauce. Dress the salad with the resulting dressing. In order for the taste of the salad to be saturated, it is recommended to serve it on the table after 30 minutes after cooking. Bon appetit!

A vegetable fitness salad that can be fully used instead of any side dish. Due to its beneficial components, lettuce helps to improve complexion and cleanse the body of toxins. Due to its low calorie content, the dish is an ideal addition to a protein diet.

Salad Ingredients:

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

Cooking method:

Peel all vegetables except apples. Next, grate the beets, apple and celery on a medium grater. Put the vegetables in a bowl and mix, sprinkled with lemon juice. After that, salt the salad and add olive oil.

Different systems for weight loss involve the use of vegetables, fruits, lean meats. With these ingredients, you can prepare a simple but tasty salad that will add variety to your daily menu. There are many options for combining healthy products. Therefore, you should not assume that proper nutrition is necessarily strict restrictions and bland dishes. And low-calorie dressings will help provide piquancy to diet salads.

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low calorie recipes

For many, the correct distribution of food during the diet is a serious problem. The need to get rid of excess weight imposes certain restrictions on losing weight, but you want to eat not only healthy food, but also delicious.

During the period of weight loss, there is a risk of a shortage of nutrients in the body. Nutritionists recommend salad recipes that not only prevent you from gaining extra pounds, but also replenish body reserves. The main thing is that such recipes for a healthy diet are easy and inexpensive. They are suitable for every day, and some of them can often be found on the table as a festive snack.

vegetable salads

Vegetable options are the most common among those who follow the figure. Cooking them at home is very fast, the products are all quite affordable. Often do without mayonnaise as a dressing.

Such salads are consumed as a meal on their own or served as a light side dish for lean meat.

Beet "Brush"

Very popular and the best recipe for losing weight. For cooking, take the following ingredients:

two beets;
four carrots;
kilogram of cabbage;
two tablespoons of olive oil;
lemon, pepper, salt.

Cooking order:

1. Cut the cabbage finely enough.
2. Peeled beets and raw carrots are ground on a grater.
3. All vegetables are mixed together, oil and a small amount of lemon juice are added. Pepper and salt - to taste.

A good option for a quick dinner, since the salad does not need to be pre-infused in the refrigerator.

Diet "6 petals": basic principles, menus for every day and unique recipes

Cabbage

You can take any cabbage - white, Beijing, red. The main charm of the dish lies in the special dressing - fragrant and spicy. The products needed are:

kilogram of cabbage;
two oranges;
two salad onions;
a few cloves of garlic;
30 ml each of soy sauce, vegetable oil, rice vinegar, honey;
herbs, salt.

How to cook:

1. The cabbage is washed, dried, then it needs to be cut into thin strips.
2. Cut the onion into small cubes, garlic - under pressure. The orange is divided into quarters, three of them need to be peeled, the fourth is needed for squeezing the juice.
3. It is required to mix soy sauce, orange juice, oil, vinegar, honey. Add onion with garlic.
4. It remains to mix the dish with the sauce, place whole orange slices on top and serve.

Pumpkin

In recipes for weight loss, a red vegetable is very often present. It is very healthy, and salads based on it are hearty. The preparation method implies the presence of the following components:

half a kilo of pumpkin;
a few cloves of garlic;
10 g pumpkin seeds;
two tablespoons of apple cider vinegar, pumpkin and vegetable oil;
a pinch of cinnamon.

Procedure:

1. Peel the pumpkin, remove the seeds, grind on a grater. Mixed with minced garlic.
2. Add vinegar. Salt and cinnamon should be added to taste.
3. Fill the salad with pumpkin oil.
4. The seeds are fried in oil, sprinkled on top of the dish.

Before serving, it is better to marinate in the refrigerator for half an hour.

carrot

Salad with a minimum of ingredients:

two carrots;
two walnuts;
two cloves of garlic;
olive oil.

Cooking:

1. Carrots are peeled and rubbed.
2. Peeled garlic is crushed into cubes.
3. Season with oil, add chopped nuts.

If you plan to cook this version of the carrot dish more often, then every day you can add variety to it: add cucumber, celery or green onions. Due to this, the familiar dish will appear in a new light.

Protein salads

Salads for low-carb diets should contain a lot of protein. The body cannot function normally if it receives only one plant. Human health requires fish and meat.

According to the advice of nutritionists, protein salads should be present in the diet, as they help to get rid of excess weight without starvation.

With tuna and noodles

Usually they prepare a salad right away with a supply for the whole day or for the whole family:

half a kilo of tuna in its own juice;
rice noodle packaging;
four bell peppers;
four centimeters of ginger root;
a few cloves of garlic;
a few tablespoons of wine vinegar, sesame oil, soy sauce;
parsley dill.

Action algorithm:

1. Boil the noodles according to the instructions on the package, then rinse under cold water.
2. Chop greens, peeled ginger and garlic. Separately, oil is mixed with soy sauce, vinegar. Add noodles, ginger, garlic.
3. Liquid is drained from canned food, the fish itself is broken into pieces. Peppers are peeled, cut into strips, sent with tuna to noodles.

Before serving, insist twenty minutes, then thoroughly mix all the components again.

With chicken breast

Chicken belongs to the traditional dietary products. It is in the chicken breast that does not contain fat, it is ideal for preparing light salads.

Ingredients:

one chicken breast;
a handful of cranberries;
leaf salad;
olive oil, apple juice.

Step by step preparation:

1. Boil the chicken in salt water, cool, cut into small cubes. Wash the lettuce and tear with your hands.
2. Olive oil is mixed with apple juice. This mixture is seasoned with chicken salad.
3. Add washed berries.

For piquancy, it is allowed to add a small amount of spices.

fruit options

Such dishes become a substitute for desserts for those who are trying to get rid of excess weight. At the same time, they provide the body with nutrients. You can combine fruits and berries are completely different. The main rule is to use unsweetened products.

Alternatively, you can prepare classic tropical salad from apples, kiwi, pears, persimmons, grapefruit. All fruits are cut into cubes and seasoned with fresh lemon juice. Sprinkle with powdered sugar on top.

For any proposed vegetable or protein salad, a universal dressing of olive oil, lemon juice and pepper and salt will do. But you can diversify the usual dish with yogurt-based dressing. To do this, mix a glass of fat-free product with a spoonful of mustard, apple cider vinegar and chopped herbs. Yoghurt dressing goes well with vegetables, but perfectly complements the taste of chicken meat.

When losing weight, it is better to refuse to use mayonnaise in any form.

Salt is present in almost any recipe, but they try to minimize its amount. For spice and taste, it is better to add dried herbs, dried ginger or ground pepper.

If the weight loss nutrition program allows you to eat different foods, then salad recipes will be a real salvation. There are a large number of variations in the preparation of snacks. It is enough to approach the matter with culinary imagination so that every time you get a new light and incredibly tasty dish from affordable low-calorie foods.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

During a diet, you always want to eat and diversify your diet. On a mono-starvation, you can’t even dream of this, but the rest of the nutrition systems designed for weight loss offer to actively include salads in the diet, which can pacify the appetite. They are well absorbed, saturate for a long time, for the most part they are low-calorie, and most importantly, you can choose different recipes for every day, with which not a single menu will get bored. It remains only to learn how to cook them correctly and use them no less competently.

Benefit

Including salads in your diet, you speed up the process of losing weight due to:

their low calorie content;
cleansing the body;
fast and long-term satiety, which dulls hunger between meals, allowing you to refrain from unwanted snacks;
acceleration of metabolism;
burning fat and maintaining muscle mass (if there are appropriate ingredients in the composition);
improving digestion thanks to;
enrichment of the body with vitamins, amino acids and minerals;
minimal risk of diet failure, because the diet will be varied and not boring.

A nice bonus of losing weight on salads will be an improvement in the condition of the skin and hair, which will also “fall over” a little from their vitamin composition. Fresh fruits, berries, vegetables and herbs will strengthen the immune system and improve the functioning of internal organs. The healthy unsaturated fats in nuts and olive oil will keep your nervous system in order. Proteins (mushrooms, meat, fish, eggs, legumes) will help keep intact muscle fibers, which usually go as sources of additional energy instead of fat.

Origin name. The word "salad" is of Latin origin: "salata" is translated as "salty".

Kinds

What are the best recipes for weight loss? It all depends on what diet you follow and what the main cause of excess weight you have to eliminate.

low calorie

These are considered salads, the calorie content of which does not exceed 100 kcal per 100 g of the dish. They fit perfectly into any low-calorie diet.

Protein

The composition of such salads includes chicken, fish, seafood, eggs or legumes. Their main purpose is to prevent the breakdown of muscle fibers when the body will look for new sources of energy while reducing daily caloric intake. Recommended for weight loss and intensive training.

fat burning

The main ingredients are hot spices and spices, citrus fruits, pineapples, avocados, ginger, cinnamon, broccoli, garlic, celery, kelp. They contain substances that break down and remove adipocytes from the body. Including a fat-burning salad in your diet every day can significantly speed up the process of losing weight.

Cleansing

If you need to lose up to 5 kg and you have not cleansed your body for a long time and did not arrange fasting days for it, you need a cleansing salad (the most famous is the Brush). With it, you can remove deposits and toxins accumulated there from the intestines. Many fresh vegetables have a diuretic and laxative effect, so they will free you from all unnecessary, including extra pounds.

Considering that weight loss is a long process, the most correct option is to alternately use all types of dietary salads in order to burn fat, cleanse the body, and maintain muscle mass.

through the pages of history. The first salads appeared in ancient Rome, when garden greens were mixed with honey, pepper and salt.

Grocery list

Not all salads can be included in the diet for weight loss. They should contain only useful ones that have additional effects such as diuretic, laxative or fat burning. Such ingredients include:

greenery;
nuts;
(only potatoes are boiled, all the rest are fresh);
olives;
berries;
mushrooms;
, dried fruits;
lean meat (mainly chicken breast cooked without skin in salted water);
boiled eggs (prefer proteins);
fish fillet;
seafood.

Prepare salads mainly from simple products, not exotic ones. Nutrition experts have long recommended eating only what grows in your area. Therefore, if you are considering what to choose: squid or cabbage, choose the latter option. It will be more useful for digestion, which means that it will contribute to weight loss faster.

How to process them?

Preference is given to fresh products.
Fruits, vegetables, berries, herbs are thoroughly washed.
All fatty pieces are removed from the meat, the skin is removed from the poultry.
If they are to be cooked, then it must be boiled in unsalted water. In extreme cases - baking or stewing, but not frying.

How to season salads for weight loss

extra virgin olive oil;
unrefined sunflower oil;
sour cream 10% (once a week);
low-fat Greek yogurt;
balsamic, wine or apple cider vinegar;
concentrated or slightly diluted lemon juice.

Even with these dressings, you need to be extremely careful: oils - no more than 15 ml per day, so as not to exceed the daily calorie content of the diet. Vinegar and lemon juice can trigger heartburn. It is better to change them daily and keep track of the amount used.

If everything on this list has already been tried and is pretty fed up, below you will find several recipes for low-calorie diet dressings that will give your salads a unique taste without adding extra calories.

Cannot be driven:

mayonnaise;
fat sour cream;
shop sauces;
soy sauce.

life hacks

If carrots are present in the salad, be sure to add oil to it, as it contains a large amount of fat-soluble vitamin A.

For breakfast, it is better to cook vegetable salads, for lunch - with olive oil, for dinner - protein (with fish, chicken, seafood). For lunch and afternoon snack, leave fruit.

As you know, when losing weight, it is undesirable to add salt to dishes. Salads are no exception. If without it they seem bland, add dry garlic, mustard seeds or spicy seasonings, and their taste will change for the better.

It is better to spread dishes on lettuce leaves in a slide, decorate with chopped herbs (dill, basil, parsley, cilantro, onion feathers), nuts or fresh berries crushed into crumbs. Such a design will definitely not let you break even with yourself.

Fruit salads are best used for snacks to satisfy hunger and brighten up the weekdays of the diet. They are easy to prepare: no need to cook anything, all the ingredients are cut into large pieces, only unsweetened yogurts can be used from dressings. Another advantage is their large number of variations. Fruits go well together. Mix everything you find at home and your low-calorie meal is ready!

Even if you are crazy about some diet salad, do not get hung up on it. Remember: the key to healthy weight loss is a varied diet. No matter how useful the Brush is, its ingredients cannot contain all the useful substances necessary for the normal functioning of the body. Therefore, every day try to cook something new, change the ingredients, experiment.

With the world - on a string. The most expensive salad in the world called Florette Sea&Earth is not low-calorie, although it is an ideal protein dish. It is served in Oxford. It consists of snow-white beluga caviar, lobster, spiny lobster, Cornish crab, grated truffles, asparagus, floretta leaves and potatoes. The dressing is made from ground red pepper and extra virgin olive oil. The cost is $1,000.

Best Recipes

The calorie content of salads in brackets is based on 100 g of a ready-made dish.

Diet dressings

With butter

Mix 100 ml of quality (cold-pressed only), 10 ml of apple cider vinegar, juice squeezed from ½ lemon. Reveals the taste of vegetables in a new way.

Italian

Mix 100 ml of Italian olive oil (only cold pressed), 10 ml of wine vinegar, 10 g of oregano, basil and marjoram (all spices are dry), 1 crushed or grated garlic clove, ground pepper (quantity and variety - to taste) ). Suitable for green salads.

Aioli

Mix 100 ml of any vegetable oil, juice squeezed from ¼ lemon, 1 hard-boiled yolk mashed with a clove of garlic, ground pepper and any other seasonings (quantity - to taste). Beat until smooth. The sauce is reminiscent of homemade mayonnaise and perfectly complements poultry and seafood.

All dressings after preparation should be stored unopened in the refrigerator for no more than 1 week.

Protein salads

With chicken

"The Little Mermaid" (109 kcal)

Cut into strips of 200 g of squid (boiled or canned) and chicken fillet cooked without salt, 1 peeled apple. Let the onion into half rings. Mix all. Season with ground pepper (black / red) and low-fat sour cream.

"Mercury" (91 kcal)

Put on straws 250 g of chicken breast cooked without salt and 100 g of cucumbers. Randomly cut into 150 g thoroughly washed. Grind 1 onion, 2 egg whites, 50 g of boiled mushrooms. Mix all ingredients. From spices, ground pepper (black / red) is suitable. Fill with low-fat sour cream.

"Lady's whim" (103 kcal)

Put on straws 200 g of chicken fillet cooked without salt. Cut into cubes 100 g canned pineapple. Chop 1 boiled egg. Crush 4 garlic cloves. Mix all ingredients. From spices, ground pepper (black / red / mixture) is suitable. Fill with unsweetened yogurt without additives. Top with 50 g of grated hard cheese and a few cranberries.

"Model" (69 kcal)

Randomly cut 200 g of chicken fillet cooked without salt, 200 g of broccoli scalded with boiling water, 100 g of fresh cucumbers. Mix. Spices are not required. Any refill will do.

"Chicken Bob" (68 kcal)

Randomly cut 100 g of chicken fillet cooked without salt, mix it with 100 g of canned beans. Cut into quarters 100 g cherry tomatoes, chop 1 onion. Mix. From spices, ground pepper is suitable (preferably black). Fill with any oil. From greens for decoration, give preference to dill.

With cottage cheese and vegetables (70 kcal)

From fresh cabbage (65 kcal)

Chop fresh white cabbage, squeeze it with your hands to release the juice abundantly. Grate fresh beets. Mix them in a ratio of 3 to 1. Fill with oil.

From Chinese cabbage (98 kcal)

Chop a quarter fork of Chinese cabbage. Put red bell pepper (1 pc.) into straws. 2 blanched tomatoes, chopped randomly Chop a bunch of fresh arugula. Mix everything, sprinkle with lemon juice.

From broccoli (97 kcal)

Recipe from the Dukan diet for weight loss at the "Alternation" stage. Disassemble into inflorescences 200 g of broccoli. Place in a bowl over lettuce leaves. 100 g 12% feta cheese cut into small cubes. Sprinkle them over the cabbage. Pour 100 ml of fat-free yogurt on top and sprinkle with dill. Do not stir.

from carrots

From carrots and apples (35 kcal)

Both ingredients are passed through a grater in equal quantities. The apple does not need to be peeled (just remove the seeds with the core). Mix. Leave for half an hour to extract the juice - it will be a natural dressing.

From carrots and beets (30 kcal)

One of the variations of the famous "Brush", only without cabbage. This salad has a clear advantage: the laxative and diuretic effects are more pronounced, but without bloating and flatulence as side effects. Both fresh vegetables are passed through a grater and mixed in equal quantities. No dressing or seasoning required.

fat burning

from avocado

"Tender cherry" (81 kcal)

Cut 10 cherry tomatoes in half. 1 avocado, peeled and cut into small cubes. Chop the basil. Mix. Season with ground black pepper and dry spices to taste. Can be seasoned with balsamic vinegar or olive oil.

"Sports" (92 kcal)

1 avocado, peeled and cut into small cubes. Boil 150 g of peeled shrimp. Put 50 g of celery (stalks) into thin straws. Grind 20 g of leek. Crush a few garlic cloves (amount to taste). Mix. Pour 15 ml of wine vinegar. Arrange on lettuce leaves. Top with chopped parsley.

"Light" (96 kcal)

Peel 1 avocado and cut into small cubes. Randomly cut into 150 g of tomatoes and cucumbers. Chop 1 onion. Sprinkle with any herbs, season with ground pepper (black / red / mixture). For dressing, take olive oil and lemon juice, 10 ml each. Mix everything.

from celery

From stalk celery (103 kcal)

Randomly chop 100 g of tomatoes and celery stalks. Peel ½ ripe avocado and cut into small cubes. Mix. Sprinkle with lime juice.

From celery root (98 kcal)

Put 200 g of peeled root through a grater. 3 bell peppers cut into strips. Boil 200 g of champignons, put them on thin slices. Crush 5 garlic cloves. Mix. From spices, any ground pepper is suitable. Refueling - based on your own preferences.

From celery and apple (75 kcal)

The recipe is recommended for 3 stages of weight loss on the Dukan diet. Chop fresh white cabbage, squeeze it with your hands to extract abundant juice (200 g). Cut into strips celery stalks (150 g), bell peppers (50 g), peeled apples (100 g). Mix. Drizzle with lime juice. Top with grated low-fat cheese (no more than 50 g) and garnish with parsley.

Fruit (43 kcal)

Cut into quarters 4 juicy peaches, into halves - 200 g strawberries. Peel the apple, put it into small cubes. Mix, pour 150 ml of unsweetened yogurt.

The simplest

Cabbage (30 kcal)

White cabbage is chopped and squeezed until juice is released - the simplest salad for weight loss is ready to eat. Who is not too lazy, can add grated carrots, or tomatoes, or any greens to it.

Beet (42 kcal)

For major bowel cleansing. Fresh beets are rubbed on a grater, left overnight and eaten the next morning on an empty stomach without any additional ingredients.

Carrot (32 kcal)

Fresh carrots are grated and poured with olive oil. Optionally, you can add garlic, apples, beets or cabbage.

From boiled beets (49 kcal)

From fresh beets, many have intestinal disorders. In this case, it is recommended to prepare a boiled salad. It is more gentle on the stomach. It is better to supplement it with garlic.

From cucumbers and tomatoes (25 kcal)

Mix both vegetables in equal amounts. Top with garlic or onion. Grated cheese will also come in handy. Refueling can be any.

From seaweed (30 kcal)

Add grated carrots and a little boiled shrimp to store-bought kelp - you get both a fat-burning and protein salad at the same time.

All of these delicious diet salads are easy to make at home, won't take long, and won't break your bankroll. Do you want weight loss to be effective and safe for health? Then be sure to include them in your daily diet, replace them with dinners and snacks, and a lightened body will thank you.

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salad recipes

Salad is easy to prepare - deviation from classic recipes is allowed and improvisation is welcome.

The main thing is that the source products are fresh and environmentally friendly. Dietary salads, their step-by-step recipes with photos will help you choose the best healthy dish for yourself.

Salad for every day

From early spring to late autumn, a salad of fresh, local vegetables and herbs is good. Starting with lettuce and the first radish, ending with tomatoes and sweet peppers. Season chopped vegetables and herbs with sunflower or olive oil, and the “vitamin bomb” is ready.

seaweed salad

Prevention of iodine deficiency and weight loss at the same time - prepare a salad based on canned seaweed. Cooking options are described in a separate material. The peculiar taste of seaweed in combination with other ingredients of the salad base will not leave you indifferent.

Salad with corn

Canned corn has a low calorie content - 119 kcal per 100 g. From the combination of products of the basis of such a salad, its use for weight loss will depend. You can read how with canned corn indicating the calorie content of the finished product in a separate article.

caprese salad

Salad originally from Italy is easy to prepare and very healthy, it calories fluctuates from 150 to 170 kcal per 100 g.

cod liver salad

Taking care of your health is not a whim or a fad. The desire to lose weight at all costs can cause irreparable harm to the entire body. Having gained extra pounds over the years, we want to get rid of them in a week. Try to start the process of losing weight smoothly, without stress and excruciating hunger. Salad on the table at any time of the year is the key to your proper and balanced nutrition.