Dietary salads for every day. Diet salads for weight loss at home

During a diet, you always want to eat and diversify your diet. On a mono-fast you can’t even dream about this, but other nutritional systems designed for weight loss suggest actively including salads in the diet, which can quell the surging appetite. They are well digestible, satiate for a long time, are mostly low-calorie, and most importantly, you can choose different recipes for every day, with which you won’t get tired of any menu. All that remains is to learn how to prepare them correctly and use them just as competently.

Benefit

By including salads in your diet, you speed up the weight loss process due to:

their low calorie content;
cleansing the body;
quick and long-lasting satiation, which dulls hunger between meals, allowing you to refrain from unwanted snacks;
acceleration of metabolism;
burning fat and maintaining muscle mass (if the appropriate ingredients are present in the composition);
improved digestion thanks to;
enriching the body with vitamins, amino acids and minerals;
minimal risk of going off the diet, since the diet will be varied and not boring.

A pleasant bonus of losing weight on salads will be the improvement in the condition of the skin and hair, which will also benefit a little from their vitamin composition. Fresh fruits, berries, vegetables and herbs will strengthen the immune system and improve the functioning of internal organs. Healthy unsaturated fats in nuts and olive oil will tidy up the nervous system. Proteins (mushrooms, meat, fish, eggs, legumes) will help keep muscle fibers intact, which are usually used as sources of additional energy instead of fats.

Origin of the name. The word “salad” is of Latin origin: “salata” translates as “salty.”

Species

What recipes are best 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 dish. They fit perfectly into any low-calorie diet.

Protein

These salads include chicken, fish, seafood, eggs or legumes. Their main purpose is to prevent the breakdown of muscle fibers when the body seeks new sources of energy while reducing daily caloric intake. Recommended for weight loss and intense training.

Fat burning

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

Cleansing

If you need to lose up to 5 kg and you haven’t cleansed your body for a long time and haven’t given it fasting days, you need a cleansing salad (the most famous is the Brush). With its help, you can remove deposits and toxins that have accumulated there from the intestines. Many fresh vegetables have diuretic and laxative effects, so they will free you from everything unnecessary, including extra pounds.

Considering that losing weight 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 preserve muscle mass.

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

Product List

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

green;
nuts;
(only potatoes are boiled, all the rest are fresh);
olive;
berries;
mushrooms;
, dried fruits;
lean meat (mostly chicken breast, boiled without skin in salted water);
boiled eggs (give preference to whites);
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 wondering what to choose: squid or cabbage, choose the latter option. It will be more beneficial for digestion, which means it will help you lose weight 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, and the skin is removed from the poultry.
If they must undergo heat treatment, then it should be boiling in unsalted water. As a last resort - baking or stewing, but not frying.

How to dress salads when losing weight

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 intake. Vinegar and lemon juice can cause heartburn. It's best to change them daily and keep track of the amount used.

If you’ve already tried everything on this list and are pretty tired of it, just below you will find several recipes for low-calorie dietary dressings that will give your salads a unique taste without adding extra calories.

You cannot refuel:

mayonnaise;
fat sour cream;
store-bought sauces;
soy sauce.

Lifehacks

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

It is better to prepare vegetable salads for breakfast, with olive oil for lunch, and protein salads for dinner (with fish, chicken, seafood). For lunch and afternoon snacks, leave the fruit ones.

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

It is better to place the dishes in a heap on lettuce leaves, decorate the top with chopped herbs (dill, basil, parsley, cilantro, onions), crushed nuts or fresh berries. Such a design will definitely not allow you to break even the most.

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

Even if you really liked some diet salad, don’t 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 beneficial substances necessary for the normal functioning of the body. Therefore, try to cook something new every day, change ingredients, experiment.

With the world - one by one. The most expensive salad in the world, called Florette Sea&Earth, cannot be called low-calorie, although it is an ideal protein dish. It is served in Oxford. It consists of snow-white beluga caviar, lobster, lobster, Cornish crab, grated truffles, asparagus, floretta leaves and potatoes. The dressing is made from ground red pepper and the highest quality olive oil. Cost - $1,000.

Best Recipes

Calorie content of salads in brackets is indicated per 100 g of ready-made dish.

Dietary dressings

With butter

Mix 100 ml of high-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 (cold pressed only), 10 ml of wine vinegar, 10 g each of oregano, basil and marjoram (all spices - dry), 1 crushed or grated garlic clove, ground pepper (quantity and type - 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 (amount to taste). Beat until smooth. The sauce is reminiscent of homemade mayonnaise and perfectly complements poultry and seafood.

After preparation, all dressings should be stored covered in the refrigerator for no more than 1 week.

Protein salads

With chicken

"The Little Mermaid" (109 kcal)

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

"Mercury" (91 kcal)

Place 250 g of chicken breast cooked without salt and 100 g of cucumbers into strips. Roughly chop 150 g of thoroughly washed. Grind 1 onion, 2 egg whites, 50 g boiled champignons. Mix all ingredients. For spices, ground pepper (black/red) is suitable. Season with low-fat sour cream.

“Ladies' whim” (103 kcal)

Place 200 g of chicken fillet cooked without salt into strips. Cut 100 g canned pineapple into cubes. Grind 1 boiled egg. Crush 4 cloves of garlic. Mix all ingredients. For spices, ground pepper (black / red / mixture) is suitable. Season with unsweetened yoghurt without additives. Top with 50 g of grated hard cheese and a few cranberries.

“Model” (69 kcal)

Roughly chop 200 g of chicken fillet cooked without salt, 200 g of broccoli scalded with boiling water, 100 g of fresh cucumbers. Mix. No spices required. Any gas station will do.

“Chicken Bob” (68 kcal)

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

With cottage cheese and vegetables (70 kcal)

From fresh cabbage (65 kcal)

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

From Chinese cabbage (98 kcal)

Shred a quarter of the Chinese cabbage. Cut red bell pepper (1 pc.) into strips. Roughly chop 2 blanched tomatoes. 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. Cut 200 g of broccoli into florets. Place in a bowl over lettuce leaves. Cut 100 g 12% feta cheese into small cubes. Sprinkle them over the cabbage. Pour 100 ml of low-fat 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. There is no need to peel the apple (just remove the seeds and core). Mix. Leave for half an hour to release the juice - it will become 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 into halves. Peel 1 avocado and cut into small cubes. Chop the basil. Mix. Season with ground black pepper and dry spices to taste. You can season with balsamic vinegar or olive oil.

“Sports” (92 kcal)

Peel 1 avocado and cut into small cubes. Boil 150 g of peeled shrimp. Cut 50 g of celery (stems) into thin strips. Grind 20 g of leek. Crush a few cloves of garlic (amount to taste). Mix. Pour in 15 ml of wine vinegar. Place in a mound on lettuce leaves. Top with chopped parsley.

“Light” (96 kcal)

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

From celery

From stalk celery (103 kcal)

Roughly 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)

Grind 200 g of peeled root. Cut 3 bell peppers into strips. Boil 200 g of champignons, put them into thin slices. Crush 5 garlic cloves. Mix. Any ground pepper will do as a spice. Refueling - based on your own preferences.

From celery and apple (75 kcal)

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

Fruity (43 kcal)

Cut 4 juicy peaches into quarters, 200 g strawberries into halves. Peel the apple and cut into small cubes. Mix and pour in 150 ml of unsweetened yoghurt.

The simplest

Cabbage (30 kcal)

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

Beetroot (42 kcal)

For a thorough cleansing of the intestines. Fresh beets are grated, 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. If desired, you can add garlic, apples, beets or cabbage.

From boiled beets (49 kcal)

Many people experience intestinal disorders from fresh beets. 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 quantities. Add garlic or onion. Grated cheese will also come in handy. The filling can be anything.

From seaweed (30 kcal)

Add grated carrots and some boiled shrimp to store-bought kelp - you’ll get both a fat-burning and protein-rich salad.

All these delicious diet salads are easy to prepare at home, will not take much time and will not ruin you financially. Do you want weight loss to be effective and safe for your health? Then be sure to include them in your daily diet, replace dinners and snacks with them, and your lighter body will thank you.

Many different diets, which are limited in their calorie content, exclude the intake of vitamins and nutrients into the body, so it is imperative to maximize the consumption of vegetables and fruits. During the diet, the diet should be varied and include as many healthy foods as possible, since the body is depleted and serious health problems may arise.

One of the options is simple and tasty diet salads for weight loss, which include a sufficient amount of essential microelements, while being low in calories, which attracts many women who want to get an ideal figure. Below are several simple, inexpensive and, most importantly, delicious recipes for vegetable salads that allow you to diversify any diet. Losing weight with such dishes will become much more comfortable and safer for the human body. Extra kilos and volumes will disappear before your eyes if you follow and instead of unhealthy foods, eat vegetable salads without harmful additives. There is even a special diet based on vegetable salads, which is suitable for almost everyone, since there are practically no contraindications, and it is much easier to follow than others.

During weight loss, the consumption of vegetables is almost unlimited, so it is easy for everyone to follow, since when hunger strikes, you can eat vegetables. Due to their low calorie content, they do not harm the figure even when consumed in large quantities, but on the contrary help to lose weight. But, as with any recipe, diet salad recipes should exclude vegetables that have a high glycemic index.

Among them:

Potato;
Beet.

It is not necessary to exclude them completely from the menu, but it is better to consume them in small quantities. It is better to take green vegetables as the basis for dietary salads, preferably fresh, but sometimes they can be boiled or steamed.

Cucumber;
Tomato;
Zucchini;
Cabbage;
All types of cabbage;
Sweet pepper;
Radish;
Celery.

By combining some of these products and seasoning them with olive oil, you can get a light and tasty salad that will not harm your figure. Although these dishes are low in calories, they are enriched with fiber and fiber, which have a beneficial effect on the functioning of the gastrointestinal tract. It is better to exclude seasonings and various dressings so as not to tease your appetite. Mayonnaise and large amounts of oil are prohibited.

Small quantities of the following products are allowed:

Salt;
Pepper;
Olive oil;
Balsamic vinegar.

Recipes for dietary vegetable salads for breakfast

Of course, salads during tomorrow are not particularly popular, but this option is a good way to get rid of excess weight. There are many light and original dietary vegetable salads that are perfect for a morning meal, giving strength and vigor.

Recipe No. 1. To prepare this salad you need the following products:

Celery – 2 pcs.;
Cucumber – 100 g;
Cabbage – 200 g;
Onion – 50 g;
Olive oil;
Lemon juice;
Salt and pepper.

It is very simple to prepare, you need to chop all the vegetables, then mix, add olive oil, lemon juice and spices to taste.

Important! Lemon can stimulate the appetite, so it is recommended to exclude it in the initial stages of the diet.

In order for your breakfast to be balanced, you need to add bread or a portion of porridge to the diet salad.

Recipe No. 2. Bulgarian salad is high in calcium. The required ingredients are:

Tomato – 300 g;
Cheese cheese – 150 g;
Green;
Olive oil.

To prepare, you need to chop the tomatoes and crumble the cheese. This dish is often served in puff pastry. To do this, lay out the tomatoes, then sprinkle with cheese and herbs. Next, the sequence must be repeated.

Advice! To diversify the taste, instead of dill and parsley, it is recommended to add basil, which adds aroma and appetizing to the dish.

Recipe No. 3. For the next diet salad you will need:

Cucumber – 150 g;
Zucchini – 100 g;
Green onions - a bunch;
Dill;
Kefir – 100 ml (can be replaced with low-fat sour cream);
Garlic;
Salt, pepper.

First you need to peel the zucchini and cut them thinly into strips. Cucumbers should be cut the same way. Then you need to mix the resulting ingredients with dill. Next, you need to chop the garlic and add kefir and spices to the resulting mass, then season the salad with it. This dish is distinguished by its tenderness and satiety, which is important for those who follow a strict diet.

Recipes for dietary vegetable salads for lunch

If you have the opportunity to prepare a salad for lunch, you cannot exclude the possibility of adding fish or seafood, which are an excellent source of proteins and amino acids. The calorie content of low-fat fish is quite low and you can pamper yourself with the following simple recipes.

Recipe No. 1. This dietary salad of vegetables and seafood will surprise anyone with its exquisite taste. Products needed for cooking:

Shrimp, mussels or any seafood – 250 g;
Cucumbers – 100 g;
Tomatoes – 100 g;
Broccoli – 200 g;
Soy sauce to taste;
Olive oil;
Lemon juice.

Seafood and broccoli should be boiled in slightly salted water, but no more than a few minutes, so as not to spoil them by turning them into rubber. Next, you need to chop the vegetables and mix them with ready-made seafood (it is not recommended to cut them, as they look much better in their whole form). Then the dish must be seasoned with a mixture of soy sauce, olive oil and lemon juice.

Recipe No. 2. Also a very interesting option is a salad of squid and cucumbers, which requires the following set of products:

Squid fillet – 200 g;
Low-fat hard cheese – 50 g;
Cucumbers – 100 g;
Green;
Soy sauce to taste.

First, boil the squid, then cool and peel. You can cut it in any way, then you need to add chopped cucumber, herbs and grated cheese. The resulting mass should be seasoned with soy sauce.

Options for dietary vegetable salads for the winter

Very often, girls complain about gaining excess weight in the winter, since constant holidays and feasts in honor of them do not allow them to maintain ideal figure parameters. The calorie content of traditional New Year's salads is simply off the charts. But you can make delicious dietary salads from vegetables. If the diet for the holidays is prepared correctly, weight can not only be maintained, but also reduced, while the diet in winter will be no less tasty and healthy.

The basis of winter dietary salads are:

Beet;
Carrot;
All types of cabbage, even sauerkraut, which is no less healthy and tasty;
Zucchini;
Sea kale.

Recipe No. 1. A vitamin bomb is obtained by combining the following products:

Carrot – 100 g;
Cabbage – 100 g;
Cranberries (or other berries to taste);
Sour cream – 60 g.

To prepare the dish, you should finely chop the vegetables and add berries to them, then the resulting mixture should be seasoned with low-fat sour cream, which is recommended to be replaced with kefir.

Recipe No. 2. To prepare the following recipe you need the following products:

White cabbage or Peking cabbage – 150 g;
Beans – 150 g;
Lemon juice;
Garlic;
Spices.

To prepare a salad based on these products, you should first boil the beans in slightly salted water, but be sure to monitor their readiness so as not to overcook them. Next, cut the beans into small pieces. Then you need to pour lemon juice over it and add chopped garlic. Next you need to chop the cabbage and mix with the processed beans.

The most popular diet salad for weight loss

One of the most popular dietary salads is “”, which is often used during a variety of diets. Many people talk about its magical power of getting rid of excess weight in a short time, while its taste is excellent.

Please note: If you follow a menu that includes only this dish, you can, with the help of a laxative effect, not only get rid of excess weight, but also cleanse the intestines of harmful waste and toxins, as well as get rid of unremovable amounts of feces.

This dietary dish will help you lose weight in just a few days, but only by cleansing the intestines of harmful substances. To get rid of fat deposits, you should stick to longer diets. But before them, cleansing of waste and toxins is a prerequisite for maximum effect.

To prepare a diet salad, you need the following products;

Beetroot – 400 g;
White cabbage – 400 g;
Carrot – 100 g;
A bunch of green onions;
A bunch of parsley;
Olive oil.

To prepare this dish, you need to chop all the vegetables, then add herbs and season with olive oil. Salad can be consumed in any quantity. It is recommended to consume 6 times 200 grams of salad throughout the day.

Important! It is prohibited to consume such a dish for a long time, since not only harmful substances are removed from the body, but also beneficial vitamins and minerals.

The problem of excess weight can be solved if you create an individual set of weight loss measures, which will include dietary nutrition.

A weight loss diet is a balance between consuming and burning calories. This does not mean that a person should limit himself in everything, but some foods should be excluded: sugar, wheat flour, fatty meat, animal fats. Salt consumption should be reduced to a minimum; do not eat anything fatty, smoked, fried, or salty. All this slows down the process of losing weight, and in large doses, on the contrary, weight increases.

When losing weight, along with the main non-calorie dishes, you must eat various dietary salads. They are prepared from products containing fiber. This helps the body prepare for meals, and many of them, eaten in the morning on an empty stomach, cleanse the intestines, acting like a brush.

Nutrition should be balanced and healthy. It is dangerous to go on starvation diets or eat only the same food. It must include all the substances necessary for the normal functioning of the body. The greatest preference is given to complex carbohydrates containing fiber, then to proteins necessary for the body, and the least amount of fat, which should be of plant origin, should be consumed.

Complex carbohydrates are digested more slowly in the body to produce energy. The feeling of fullness lasts longer after lunch. Their sources are:

fruits;
vegetables;
cereals;
legumes;
coarse flour;
starch.

Boiled vegetables have more calories than raw ones; it is preferable to bake them or eat them raw. You can use an unlimited amount of greens in salads. It is better not to cut it with a knife, but to tear it with your hands. This way, more vitamins and nutrients are preserved.

Proteins are one of the most important components of a balanced healthy diet. They are contained in

meat;
fish;
eggs;
mushrooms;
dairy products.

The meat should not be fatty. In salads you can use lean beef, veal, chicken, and poultry. Mushrooms can be any kind, but boiled. Dairy products should contain a minimum amount of fat.

Fish contains a large amount of vitamin D, phosphorus, iron, calcium, so sea, freshwater fish and seafood must be included in dietary salads. In addition, omega-saturated acids contained in sea fish are important for female beauty.

Meat and fish should be boiled or steamed.

Salads are used as an independent dish for breakfast, dinner, or prepared as a side dish in the main dish for lunch.

Salad dressing

Diet salads are seasoned with vegetable oil, low-fat sour cream, natural yogurt, and soy sauce. Sometimes you can treat yourself to low-percentage mayonnaise or mayonnaise sauce. Instead of salt and vinegar, lemon juice will improve the taste. You can add an unlimited amount of different greens to salads.

Vegetable salad recipes

Cleansing salad

All types of cabbage are ideal for dietary salads. It is filled with vitamins, minerals, nutrients, but is also calorie-free.

carrot;
white cabbage;
sea cabbage;
beet;
apple;
prunes;
lemon;
vegetable oil.

Prunes (50 g) must be pre-soaked. Grate washed raw carrots, white cabbage and beets (100 g each) and mix. When the vegetables give juice, add grated apple, chopped prunes and 100 g of seaweed. Season with a little oil and add lemon juice. 100 g of this salad contains 75 kcal.

Savoy cabbage salad

Savoy cabbage contains the substance glutathione, which is a very strong antioxidant, so it is recommended to consume this product regularly.

savoy cabbage;
tomatoes;
vegetable oil;
dill;
salt.

You need to chop the savoy cabbage, cut 1-2 tomatoes into slices, mix everything. Add vegetable oil (teaspoon) and chopped dill. Lightly salt the salad and add your favorite spices.

Vegetable cleansing salad

Beets are a unique product. It contains vitamins A, C, E, B vitamins, iron, magnesium, calcium, manganese and many other components necessary for the human body. It improves blood composition, lowers cholesterol and is not high in calories at all. To cleanse the body and lose weight, salads with beets are simply necessary.

carrot;
white cabbage;
beet;
fresh herbs;
vegetable oil.

Wash and peel the vegetables, chop them on a grater, sprinkle with herbs. Mix a teaspoon of oil and lemon juice and season the dish. It is good to eat in the morning or evening to cleanse the intestines.

Salad with boiled beets

Boiled beets do not lose most of their properties; they are easier on the stomach and intestines than raw ones.

beet;
onions;
natural yogurt;
salt.

The beets need to be washed and cooked. When it cools down, grate it and add 1 piece of chopped onion. To prevent the onion from becoming bitter, it is doused with boiling water. Season the salad with low-fat yogurt and add salt. Sprinkle any herbs on top to taste.

Salad “Sweet pepper with apple”

Bell pepper is a product containing 80% carbohydrates. It contains a large amount of vitamins and minerals that are beneficial for a woman and her appearance. It improves hair structure and straightens nails.

sweet pepper;
apple;
salad;
parsley;
green onions;
low-fat sour cream;
salt.

Chop one washed pepper and one apple into strips, chop the greens. Mix all ingredients, season with sour cream and salt. Good to eat during lunch.

Salad "Vegetable Rainbow"

bell pepper;
tomatoes;
green onions;
parsley.

One yellow and one green bell pepper each should be cut into large strips. Cut three small tomatoes into slices. Place the vegetables in a saucepan, sprinkle green onions on top and pour in a small amount of vegetable broth. Place the dish with the salad in the oven for half an hour. Garnish with parsley leaves.

This salad can be eaten both hot and cold. It will be good if you don’t simmer it in the oven, but leave the vegetables fresh and add cucumber. Can be used as a side dish.

"Weight loss" salad

Celery is successfully used in any dishes for weight loss. This is one of the lowest calorie foods. The minerals it contains are beneficial for a woman’s hair, nails and skin, increase activity and performance, and are an excellent stress reliever.

cabbage;
celery;
cucumber;
onions;
lemon;
green;
vegetable oil.

Celery (4 pieces) and cabbage (500 g) thinly slice and mash well with your hands. Add 3 cucumbers cut into strips, 2 heads of chopped onion. Pour in a dressing made from vegetable oil and the juice of half a lemon. Stir, place in a salad bowl and garnish with parsley and dill.

Mushroom salad recipe

Mushroom salad

Mushrooms are very valuable for the presence of protein in their composition, but they contain fiber, which is difficult to digest. Therefore, mushrooms need to be cut very finely and chewed thoroughly while eating.

mushrooms;
vegetable oil;
pepper;
green;
lemon.

Boil 150 g of any mushrooms well, dry them from water and cut them. Mix oil, herbs and lemon juice, season the dish. You can pepper it.

Recipes for salads with meat

"Spicy salad"

chicken fillet;
cucumber;
sweet pepper;
garlic;
soy sauce.

Boil fillet (100 g) and disassemble into small fibers. One cucumber or two small ones and thinly slice the pepper. Make a dressing from the sauce and crushed garlic, mix everything. You can eat it for breakfast as a very nutritious dish. Products, if desired, are cut into cubes.

Salad "Meat"

veal;
potato;
cucumber;
green;
low-fat sour cream.

Chop lean boiled meat, boil and chop a few potatoes, grate cucumbers. Pour sour cream over the mixed products. You can take greens to taste. Add some salt to the salad.

Recipes with fish and seafood

Salad "Sea Surf"

seafood;
cucumber;
hard cheese;
green;
soy sauce.

Boil shrimp (200 g) and squid carcass. This must be done in turns, because different times are needed. Chop one cucumber and 50 g of cheese and mix with seafood and herbs. Dress the salad.

This salad turns out to be very tasty, but quite high in calories, so you should not eat it often. It is better to alternate it with vegetables and fruits.

Salad “Fish and vegetables”

fish;
cucumber;
potato;
tomato;
salad;
mayonnaise sauce.

Boil fish (200 g), separate from bones and cut into small pieces. Boil potatoes (2-3 pcs). Chop the vegetables. Mix all the salad ingredients and pour over the sauce. If there are a few vegetables left, you can decorate the salad with them.

This salad is quite high in calories. You can eat it as a main dish during lunch.

Fruit salad recipe

Salad "Fruit"

apple;
any fruit, 1 piece;
mayonnaise, yogurt, sour cream.

Wash all fruits in equal quantities, peel and cut at your discretion. Mix. If you season this salad with low-calorie mayonnaise, you can serve it with meat. Mixed with low-fat yogurt or sour cream, it is eaten as an independent dish. Sprinkle finely chopped orange zest on top of the salad.

Video – Dietary salad “Health”

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. Wash raw mushrooms thoroughly and cut into slices. Chop tomatoes and cucumber. Add Romano and oil.

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 cheese, 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.