Salads low-calorie for weight loss. Light vegetable cut

Wanting to get rid of excess weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine exercise and diet. Today, more and more people are refusing tough express weight loss programs that require the complete rejection of a number of products, giving preference to healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the result for a long time, improve well-being. Low-calorie meals are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to pick up recipes with calories.

PP Principles for Weight Loss

The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:

• Consider calories and BJU. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when compiling a dietary menu. To lose weight, the number of calories consumed must be less than their consumption. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be minimized.
• Avoid harmful foods. Sweets, bakery products, pastries, carbonated drinks, coffee should be completely excluded from the menu. It will not be superfluous to get rid of bad habits, because alcohol, for example, refers to foods with a high calorie content. If you have a choice - to cook from pork or beef, the second type of meat will be preferable.
• Choose food processing methods that do not require the use of fats. It is important not only to find what to serve to the table, but also to understand how to cook food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require an excess amount of oils. It is best to cook in the oven, slow cooker, steam.
• Drink a lot. Water is the foundation of our body. Dehydration should not be allowed, this will negatively affect the figure and well-being. The daily rate of water is 2 liters.
• Make a menu for every day, for a week. Think about the first and second courses in advance, write down which ones you will cook for breakfast, lunch and dinner. If the holidays are approaching, make a menu for the New Year, Birthday, etc., include low-calorie foods in it.

Food should be as balanced as possible and satisfy all the body's needs for vitamins, minerals, acids and other useful substances. To better understand calories and BJU, we bring to your attention a table of products indicating these data.

Secrets of cooking with a minimum of calories

Cooking healthy meals can be tasty and very simple if you have a few easy recipes with a photo, a detailed description of the processes and calorie content. We offer several options that you can cook both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. Fillings make them satisfying. Give up mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

raw mushroom salad

Prepared from champignons. This type of mushroom is different in that they can be eaten without heat treatment, it is enough to wash and clean. Calorie content of 100 grams of mushrooms is 22 kcal. In combination with the rest of the ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

• 150 gr mushrooms;
• the same number of cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greenery;
• pepper and salt to taste;
• 1 st. l. soy sauce;
• 2 tbsp. l. olive oil.

1. Prepare the mushrooms, wash them, dry and cut.
2. The rest of the vegetables also need to be washed and peeled, chopped.
3. The greens are finely chopped and added to the rest of the vegetables.
4. The dish must be peppered, salted, seasoned with soy sauce and olive oil.

Apple and celery salad

The dish is very tasty and healthy. Optionally, you can add ingredients or replace them with analogues. The calorie content of 100 grams of lettuce is 45 kcal. For cooking you will need:

• 2 celery stalks;
• 2-3 apples;
• head of cauliflower;
• 1 st. l. grain mustard and the same amount of sesame;
• 1 st. l. lemon juice and 2 tbsp. l. olive oil;
• greenery;
• seasonings and salt to taste.

1. Wash celery, cut into slices.
2. Divide the cauliflower into florets and blanch.
3. Peel the apple, cut into strips and pour over lemon juice.
4. We cut the greens, we introduce it into the salad.
5. Separately, we prepare a dressing of olive oil, mustard and sesame seeds.
6. Add dressing to salad, mix well and serve.

Salad "Appetizing" with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of a dish does not exceed 90 kcal. Served with a serving of brown rice, it makes a great dinner. To prepare the salad, take:

• 150 gr chicken;
• 5 cherry tomatoes;
• lettuce leaves;
• basil;
• 15 g of hard cheese with low fat content;
• salt to taste;
• 1 st. l. olive oil.

1. Boil or bake chicken fillet, after sprinkling with spices and drizzling with olive oil.
2. Cut the cooked chicken into small pieces.
3. Wash lettuce and greens, finely chop.
4. Cut the tomatoes into quarters.
5. We combine all the ingredients, salt to taste, three cheese on top and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook from low-fat varieties of meat and poultry, minced meat, liver and even fish. It is better to serve a meat dish with vegetables, for example, a serving of green beans. But it is better to forget about the use of potatoes. This root crop contains a lot of starch, and is poorly absorbed along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

• 350 gr chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l. olive oil;
• salt and spices to taste.

1. We clean the fillet, cut it into small slices, salt, add spices and a little greens, leave to marinate for half an hour.
2. Wash and clean vegetables, cut into slices, slices or straws, salt.
3. We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you must have on hand:

• 500 gr broccoli;
• 2 eggs;
• 300 gr minced meat;
• 1 onion;
• 1 st. milk;
• 1-2 bell peppers;
• greenery;
• 50 gr of hard cheese;
• spices and salt to taste.

1. Boil broccoli for 5 minutes.
2. Whisk milk and eggs in a separate container.
3. In a blender, chop the onion and add it to the minced meat.
4. Wash bell pepper and cut into rings.
5. Grease a baking sheet with olive oil, spread the broccoli, bell pepper and minced chicken.
6. Pour everything with the egg-milk mixture, three cheese on top, bake for 40 minutes at a temperature of 180 degrees.

Dessert

Many people cannot imagine their life without sweets, and with PP it is very important to exclude sweets from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts made from cottage cheese, fruits, pumpkins, etc.

Curd dessert

100 grams of such yummy contains only 65 kcal. Additives can be changed depending on the season. For cooking you need:

• 200 gr fat-free cottage cheese;
• 70-100 ml low-fat yogurt;
• berries and fruits.

1. We grind the cottage cheese through a sieve.
2. Add yogurt and decorate the dish with berries.
3. If sweetness is not enough for you, use 1 tsp. honey.

strawberry marshmallow

You can cook it not only in the summer. The main ingredient can also be frozen. To prepare a treat with a calorie content of 78 kcal, you will need:

• 200 gr strawberries;
• 1 pack of gelatin;
• ½ tsp stevia;
• half a lemon.

1. From the washed strawberries you need to make a puree.
2. Add gelatin to the mixture and let it brew for 1-2 minutes.
3. Add the juice of half a lemon and stevia to the berry puree.
4. We put the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
5. Cool the cocktail and beat it with a mixer for 5-7 minutes.
6. Cover the form with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be attributed to dietary desserts. However, sweet tooth should remember that desserts can be consumed in a limited way and only in the first half of the day.

Low-calorie slimming dishes are a way to gently and smoothly lose weight without harm to health. Cooking them is simple and easy. It is better to eat losing weight 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.

1. Salad with chicken, beans and cheese

Calories per 100 grams: 107 kcal
B/W/U — 10.55/2.45/10.41

Ingredients:
- Boiled chicken fillet - 300g
- Beans (boiled or canned) - 200g
- Cheese (hard) - 150g
– Corn (canned) – 400g
- Pickled cucumbers - 3-4 pcs.
- Black bread - 3 slices
- Garlic - 1 clove
- Salt, natural yogurt, a bunch of parsley

Cooking:
Peel the garlic, grate on a fine grater or pass through a press.
Rub the black bread slices with salt and garlic, cut into cubes and dry in a frying pan without oil.
Cut the chicken fillet into small pieces.
Pickled cucumbers cut into cubes.
Drain liquid from corn.
Cheese cut into thin sticks or straws.
Wash the parsley, dry it, cut off the long stems, finely chop the parsley.
In a salad bowl, mix chicken fillet, beans, cheese, corn, pickled cucumbers, parsley and garlic croutons from black bread, add yogurt, mix the salad again.

2. Salad "Lady's whim"

Calories per 100 grams: 85Kcal
B/W/U — 11.84/3.07/2.71

Ingredients:
— Chicken breast 300 g
- Sweet pepper 1 pc.
— Canned pineapple 100g
— Fried champignons 200g
— Eggs 2 pcs.
— Low-fat sour cream (10%) 50g
- Salt, pepper to taste.

Cooking:
Boil chicken fillet and eggs. Cut the fillet into small cubes. Eggs, peppers, pineapples cut into cubes.
Lightly fry the mushrooms until golden brown. Mix all ingredients and season with sour cream.
Salt and pepper if desired.

3. Low-calorie "Mimosa" with tuna

Calories per 100 grams: 66Kcal
B/W/U — 5.72/1.87/6.25

Ingredients:
— Tuna in own juice 1 can
- Egg 3 pcs.
- Carrots 4 pcs.
- Bulb onion 50 g
— Apple 500 g
- Salt to taste

Cooking:
Put the grated apple on the first layer. The next layer is canned tuna. Drain the water, chop the fish fillet with a fork and lay it out. Next, finely chopped onion. Then lay out the grated proteins, then a layer of fresh carrots. We decorate the salad in the traditional way - grated yolks on a fine grater.

4. Chicken breast and grapefruit salad

B/W/U — 8.07/5.58/4.43

Ingredients:
- Grapefruit (or pomelo) - 1 pc. (400 g)
- Chicken breast - 150 g
- Leaf lettuce - 100 g
- Olive oil - 1 tbsp. l. (10 g)
- Cashew nuts - 30 g
- Parmesan (or other hard cheese) - 50 g
- Salt - 1/4 tsp.

Cooking:
Fry the chicken fillet and cut it (preferably without oil in a non-stick frying pan, or by greasing a regular frying pan with olive oil using a paper towel). Peel the grapefruit or pomelo and disassemble into slices, which are peeled from the films. Coarsely chop the lettuce leaves, and cut the cheese into thin slices. Mix chicken, lettuce, pomelo or grapefruit, cheese and cashew nuts, add olive oil and salt. Salad ready!

5. Salad with mushrooms, eggs and corn

Calories per 100 grams: 75 kcal
B/W/U — 4.32/3.1/7.85

Ingredients:
— Mushrooms 300 g
- Bow 1 pc.
- Carrots 2-3 pcs.
— Canned corn 1 can
— Eggs 2 pcs.
- Natural yoghurt to taste
- Olive oil (for frying)

Cooking:
Wash mushrooms, cut and fry in olive oil. Drain on paper towel to remove excess grease.
Chop onions and carrots and also fry in olive oil until golden brown.
Boil and cool the eggs.
Add mushrooms, carrots with onions, corn (without syrup) and chopped boiled eggs to the salad bowl.
Top the salad with yogurt. You can salt it a little to taste. Ready!

6. Beijing cabbage salad with vegetables and breast

Calories per 100 grams: 51Kcal
B/W/U — 6.66/0.89/3.95

Ingredients:
- 1 small head of Beijing cabbage,
- 1 chicken breast,
- 2 fresh cucumbers
- 1 bell pepper,
- 1 can of canned corn,
- herbs, salt to taste
– sour cream 10%

Cooking:
Wash all vegetables and herbs.
Finely chop Chinese cabbage, put in a salad bowl.
Free the breast from the skin and bones and cut, add to the cabbage.
Remove the seeds from the pepper and cut into strips, cut the cucumbers into small slices, add to the salad bowl.
Drain the liquid from the corn, put in a salad bowl. Finely chop the greens and add to the rest of the ingredients.
Salt a little and season with sour cream, mix.

7. Salad with chicken, ham and sour cream

Calories per 100 grams: 100 kcal
B/F/U — 10.09/6.04/1.5

Ingredients:
— Chicken breast ½ piece
— Chicken egg 2 pcs
— Tomatoes 2 pcs
— Ham 150 g
— Cheese 50 g
— Greens 20 g
- Sour cream 4 tbsp
— Pickled cucumbers 4 pcs
- Salt to taste

Cooking:
1. Cut the boiled chicken breast into cubes. We cut the ham into strips. We rub hard-boiled eggs on a coarse grater. We cut tomatoes into cubes. We cut pickled cucumbers into cubes. We rub the cheese on a fine grater. Finely chop the greens.
2. Dress the salad with sour cream and salt. We mix. Or, in the case of preparing a puff salad, we lay all the ingredients in layers and coat each layer with sour cream and salt.

8. Light layered salad

Calories per 100 grams: 99Kcal
B/W/U — 15.57/3.56/1.27

Serve in clear glasses or glasses

Ingredients:
For 1 serving:
- 1 grated cucumber
- A piece of boiled chicken breast
- 1 tomato, peeled
- 2 eggs (white layer, yolk layer with herbs)
- 1 tsp olive oil
- 1 tbsp. l. lemon juice

Cooking:
We grind everything and spread it in layers.
Juice and oil drip on a layer of cucumber and tomato.

9. Cottage cheese salad with crab sticks

Calories per 100 grams: 77 kcal
B/W/U — 8.47/2.83/4.65

Ingredients:
- Grained cottage cheese - 300 g
- Crab sticks (natural) - 150 g
- Hard boiled egg - 1 pc.
- Fresh tomatoes - 1 pc.
- Yoghurt - 2 tbsp
- Greens - 100 g

Cooking:
Rinse tomatoes and herbs. Cut boiled egg, tomatoes, crab sticks into small cubes, add cottage cheese. To stir thoroughly. Add salt and pepper to taste. Season with yogurt and sprinkle with chopped herbs.

Mayonnaise, fat sour cream and other high-calorie dressings are not used in slimming salad recipes. Most often, they are flavored with olive oil, and to add spice to these healthy dishes, mustard seeds, vinegar, spicy seasonings and garlic are added. If the ingredients need to be pre-heated for cooking, then they are not fried, but boiled or baked.

Recipes for light salads for weight loss at home

Head lettuce, radish and tomato salad

• Head salad - 200 g;
• Radishes - 200 g;
• tomatoes - 200 g;
• fresh cucumbers - 150 g;

Cooking:

This slimming salad recipe is the easiest to make at home: you just need to chop and mix vegetables, season them with olive oil and sprinkle with lemon juice.

Carrot salad

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

Cooking:

Grate carrots on a coarse grater; add chopped garlic, mix; top with olive oil.

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

fresh cabbage salad

First recipe.

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

Cooking:

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

Second recipe.

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

Cooking:

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

autumn salad

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

Cooking:

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

Vitamin salad

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

Cooking:

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

Green salad

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

Cooking:

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

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

Vegetable salad with sesame oil

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

Cooking:

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

Recipes for delicious and healthy salads for weight loss

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

Red chicory salad with avocado balls

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

Cooking:

Pluck the leaves from the chicory, wash and dry. Cut the avocado in half lengthwise and remove the pit. Cut the pulp into balls using a spoon-notch. Finely chop the chicory leaves (leave a few leaves whole), season them with olive oil and arrange on plates. Garnish with avocado balls, whole chicory leaves and carrots, peeled and cut into thin circles.

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

Karlovski salad

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

Cooking:

Pepper and eggplant bake whole in the oven, peel and cut: pepper lengthwise, eggplant - cubes. Put the peppers in the salad bowl first, then the eggplants. Sprinkle vegetables with grated tomato juice, vegetable oil and vinegar. Chop nuts and mix with garlic, sprinkle salad with this mixture. A delicious salad for weight loss prepared according to this recipe should be decorated with finely chopped parsley on top.

nettle salad

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

Cooking:

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

Green onion salad with pomegranate

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

Cooking:

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

Sauerkraut salad with pickles

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

Cooking:

Rinse sauerkraut in boiled water, remove excess liquid. Free the pickled cucumbers from the core and cut into small cubes. Chop the onion. Mix everything and season with olive oil.

Sauerkraut salad with radish

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

Cooking:

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

Sauerkraut salad with yarrow

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

Cooking:

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

Here you can see photos of simple weight loss salad recipes that are easy to prepare at home:

Vegetables and it is advisable to use fruits in their raw form, otherwise a number of useful elements and coarse fibers are lost, which cleanse our body and help to lose weight

Make salads without mayonnaise, he has no place in a diet salad, as well as in a diet in general! Replace with vegetable oils, low-fat sour cream or natural unsweetened yogurt without additives;

Instead of vinegar in diet salads, it is better to use lemon juice- he fights with fat, and the metabolism speeds up;

Salt such dishes should be kept to a minimum. Spices such as ginger, various peppers, cilantro, cinnamon, etc. can compensate for the lack of salt;

Mixed diet salads can be prepared based on meat, seafood, lean fish. These cooking products can only be boiled or baked.

The best recipes for diet salads for weight loss

All of the low-calorie salad recipes below are great for, as well as the popular diet, a quick bodybuilding technique that is gaining popularity with modern women.

Diet salad with seafood. 75 kcal per 100 grams.

Seafood are a real treasure that has absorbed the healing power of the sea. It is a source of easily digestible protein. In addition, seafood is a source of basic substances that affect the sexual function of men. If there is such a task as potency treatment, these products will be great helpers for at home. The main beneficial substances for men's health in seafood are selenium, zinc, and omega-3 and omega-6 acids involved in testosterone biosynthesis.

So the recipe:

• sea ​​cocktail - 800 gr.
• two green apples
• Bulgarian pepper or swallow - 2 pcs.
• two chicken eggs
• a little salt

Boil seafood for five minutes from the moment of boiling, then cool. Peppers and apples are peeled, cut into strips. We cut the eggs into cubes. We mix the ingredients. Season with one tablespoon of olive oil and sprinkle with any herbs. By the way, this dish can serve as an excellent one of the wonderful lean salads.

Diet salad with chicken and mushrooms. 110 kcal per 100 grams

This light salad recipe is very simple, but at the same time it saturates well and has a pleasant spicy taste.

• one chicken breast
• jar of canned mushrooms
• 2 table. lies. low-fat sour cream
• 2 fresh cucumbers
• spices (turmeric, curry, paprika, pepper, lavrushka)
• a pair of cloves
• two teaspoons of mustard
• lettuce leaf for garnish

Boil the chicken breast with spices until tender. Cool and cut into thin slices. Cucumbers and champignons cut into strips. We mix these ingredients. We supplement the salad with sour cream, garlic and mustard. Bon appetit.

Dietary salad with fruits and chicken fillet. 120 kcal per 100 grams.

• 200 gr. boiled
• 150 gr. grapes
• one large orange
• one egg
• 150 gr. green apples
• a little salt and pepper
• lemon juice - 10 ml
• yogurt mixed with chopped herbs

We cut the egg into cubes, chicken breast into thin slices. Cut the grapes in half each. We clean the orange from the films, and divide each slice in half. Peeled apples cut into cubes. Sprinkle the salad with lemon juice, add yogurt, a little pepper and salt. We mix all the components and serve the dish on the table.

Salad for weight loss with shrimps and vegetables. 95 kcal per 100 grams

Shrimps are a healthy, satisfying and easily digestible food product. Having met in one dish with vegetables, they create an excellent composition.

• peeled frozen shrimp - 300 gr.
• two fresh cucumbers
• one medium carrot
• 50 gr. lettuce
• apple juice (natural) - 3 tablespoons
• lemon juice - 1 tablespoon
• soy sauce - 1 tablespoon
• grated ginger - half a teaspoon
• olive oil - 3 tablespoons,
• chopped nuts (cashews, almonds or walnuts) - 100 gr.

Boil the shrimp for two minutes, cool. Cucumbers cut into strips, three carrots on a grater. Lettuce leaves are torn and combined with shrimps, cucumbers and carrots. Prepare dressing: mix olive oil with lemon juice, apple juice, ginger, soy sauce. Pour the dressing into the salad, mix and put it in the refrigerator for forty minutes. Sprinkle with nuts before serving.

Dietary salad with seaweed and boiled fish. 120 kcal per 100 grams

sea ​​kale is an extremely useful dietary product and the main source of iodine. And most importantly, it goes well with many ingredients.

• 300 grams of boiled fish (fillet)
• 200 grams of seaweed
• two hard-boiled eggs
• one head of onion
• 3 tablespoons of olive oil

Boil the fish, cut it into small slices. Finely chop the egg. Seaweed is separated from the brine. We mix the ingredients and season them with olive oil. You don't need to salt the salad. Bon appetit!

On our site you can also find a recipe for a classic salad for weight loss (panicle salad).

Chicken salad.

For 5 servings
1 serving = 70Kcal

Required:
Boiled chicken meat 300g
Fresh cabbage 300g
Low fat sour cream 100g
Carrot boiled 50g
Celery root 20g
Vegetable oil 10ml
Horseradish grated 5g
Vinegar 5 ml
Dill greens 10g
Salt and sugar.

Cooking method:
Shred the cabbage. Grate the celery root. Chicken meat cut into strips. Combine everything and add horseradish, vinegar, sugar, oil, salt. Add sour cream and garnish with dill.

Light salad "Spring" of radishes and cucumbersRadish and cucumber salad.

For 5 servings
1 serving = 80Kcal

Required:
Radish 200g
Cucumbers 600g
Leaf lettuce 30g
Dill, parsley 30g
Low-fat sour cream 150g
Lemon juice 10ml
Sugar, salt and ground black pepper.

Cooking method:
Line the dish with lettuce leaves. Cucumbers and radishes cut into circles and lay out a slide. Mix sour cream with sugar, salt, lemon juice, pepper and pour over the salad.

Salad with cheese and broccoli .

For 5 servings
1 serving =100Kcal

Required:
Broccoli 500g
Brynza 50g
Cream 100 ml
Parsley 10g
Salt and ground pepper.

Cooking method:
Dip broccoli in boiling water for 5 minutes, cool. Mash the cheese with a fork and combine with cream. Salt and pepper. Mix all ingredients and garnish with parsley.

Cauliflower salad.

For 5 servings
1 serving = 90Kcal

Required:
Cauliflower 500g
Boiled eggs 4 pcs
Low calorie mayonnaise 100g
Lemon juice 10 ml
Green onion 20g
Salt, ground pepper.

Cooking method:
Boil cauliflower in salted water, put in a colander, cool and disassemble into inflorescences, sprinkle with lemon juice. Eggs cut into cubes. Chop green onions and combine with eggs and cabbage. Add mayonnaise and sprinkle with chopped herbs.

Salad of chicken, ham with green peas.

For 5 servings
1 serving =100Kcal

Required:
Fried chicken meat 200g
Chicken ham 150 g
Canned peas 100g
Low fat sour cream 50g
Mayonnaise low-calorie 50g
Eggs 4 pcs
Dill, parsley 30g
Salt, pepper to taste.

Cooking method:
Eggs, chicken ham and meat cut into small cubes. Add peas and chopped herbs. Season with sour cream and mayonnaise. Salt and pepper.

Tongue and meat salad.
For 5 servings
1 serving =108Kcal

Required:
Boiled beef 200g
Beef ham 100g
Boiled tongue 100g
Egg 1 pc
Pickled cucumbers 100g
Sour cream 50g
Parsley 10g
Salt.

Cooking method:
Boil an egg and chop. Dice meat, tongue and ham. Peel cucumbers and cut into cubes. Combine everything, season with sour cream, salt and garnish with herbs.

Dandelion leaf salad.

For 5 servings
1 serving = 75Kcal

Required:
Fresh cucumbers 300g
Dandelion leaves 100g
Leaf lettuce 100g
Sorrel 100g
Sour cream 100g
Dill 15g
Salt.

Cooking method:
Cut dandelion leaves and soak in cold water for 1 hour. Grind lettuce, dill, cucumbers and sorrel. Combine all ingredients and season with sour cream, salt.

Sausage and cucumber salad.

For 5 servings
1 serving =100Kcal

Required:
Boiled sausage 200g
Chicken ham 100g
Bulb onion 50g
Pickled cucumbers 200g
Vegetable oil 20ml
Mustard 0.5 tsp
Lemon juice 10ml
Salt and ground pepper.

Cooking method:
Cut the onion into half rings and pour over with boiling water to remove the bitterness. Cut sausage, ham and cucumbers into strips, combine with onions. Salt, pepper. For dressing, mix vegetable oil, lemon juice, mustard. Combine all ingredients and mix gently.

Salad of veal and pickled mushrooms.

For 5 servings
1 serving = 75Kcal

Required:
Boiled veal 300g
Pickled mushrooms 100g
Eggs boiled 2 pcs
Mayonnaise low-calorie 100g
Pickled cucumbers 100g
Parsley 10g
Mustard 5g
Salt and black ground pepper.

Cooking method:
Cut meat and eggs into cubes, cucumbers and mushrooms into strips. Mix mayonnaise and mustard and add to salad. Mix everything and garnish with parsley.

Radish salad with meat.

For 5 servings
1 serving = 80Kcal

Required:
Boiled beef 100g
Radish 200g
Onion 100g
Walnuts 30g
Mayonnaise low-calorie 150g
Vegetable oil 20ml
Dill and parsley 30g
Salt.

Cooking method:
Grate the radish on a coarse grater. Fry chopped onion in vegetable oil. Meat cut into small cubes. Season everything with mayonnaise, add most of the nuts and mix. Put in a salad bowl and garnish with parsley, dill and remaining nuts.

Beef tongue salad.

For 5 servings
1 serving =100Kcal

Required:
Boiled beef tongue 300g
Low calorie mayonnaise 100g
Eggs 4pcs
Carrot 300g
Pickled cucumbers 200g
Dill 20g
Salt.

Cooking method:
Cut the tongue into strips. Boil carrots, peel and cut into small pieces. Grind boiled eggs, cucumbers and dill greens. Spread the salad in layers, spreading with mayonnaise. Decoration: mushrooms are made from olives and olives, twigs are made from colorful peppers.

Fresh tomato salad with curdled milk.

For 5 servings
1 serving = 70Kcal

Required:
Tomatoes 500g
Onion 100g
Yogurt 100g
Dill and parsley 30g
Horseradish grated 15g
Salt and ground black pepper.

Cooking method:
Cut the onion into half rings. Tomatoes - slices. Chop greens. Mix curdled milk with grated horseradish and herbs. Pour dressing over salad, pepper and salt.

Rabbit salad.

For 5 servings
1 serving = 70Kcal

Required:
Fried rabbit meat 250g
Sweet red pepper 1 pc
Celery root 100g
Pitted olives 100g
Pickled cucumbers 300g
Eggs 2 pcs
Lemon juice 30ml
Low calorie mayonnaise 50g
Butter 50g
Sugar 5g
Parsley 5g
Black ground pepper and salt.

Cooking method:
Grate the celery root on a coarse grater and fry until soft in butter. Cut cucumbers into slices, and rabbit meat into strips. Boil the eggs and cut into large pieces (into eight pieces each). Combine everything, sprinkle with lemon juice, add sugar, salt, ground pepper. Season with mayonnaise, garnish with olives and chopped peppers.

Salad of flounder, olives and shrimps.

For 5 servings
1 serving = 55Kcal

Required:
Flounder fillet 300g
Mayonnaise low-calorie 150g
Shrimp boiled peeled 150g
Pitted olives 50g
Fresh cucumbers 200g
Fresh tomatoes 300g
Dill, parsley 30g
Pepper and salt.

Cooking method:
Cucumbers and tomatoes cut into small pieces. Boil the flounder fillet in salted water, cool and cut into cubes. Combine all ingredients, add salt, pepper and mayonnaise. Put the salad in a slide on a dish, garnish with shrimp, olives and herbs.

Liver salad.

For 5 servings
1 serving = 80Kcal

Required:
Beef liver 300g
Black grapes without seeds 100g
Onion 200g
Carrot 200g
Leaf lettuce 20g
Butter 20g
Vegetable oil 20ml
Salt and pepper.

Cooking method:
Cut the liver into small pieces and stew in a small amount of water. Cool, salt and pepper. Cut the onion and carrot into strips and fry in butter, add the liver to them, reduce the heat and simmer for 4-5 minutes. Cut each grape in half. Combine all ingredients, add vegetable oil and mix gently. Put the salad in a salad bowl and garnish with lettuce strips.

Salad of chicken fillet with cheese and oranges.

For 5 servings
1 serving = 55Kcal

Required:
Fried chicken fillet 200g
Grated cheese 100g
Apple 1pc
Orange 1pc
Mayonnaise low-calorie 50g
Green onion 20g
Salt.

Cooking method:
Cut the orange into slices and cut into cubes. Cut the apple into small pieces. Cut chicken meat into cubes. Finely chop the green onion. Combine everything, salt and season with mayonnaise. Put the salad on a dish, sprinkle with grated cheese and green onions.

Carrot salad with cheese.

For 5 servings
1 serving = 80Kcal

Required:
Carrot 300g
Hard cheese 200g
Green onion 20g
Dill and parsley 20g
Low calorie mayonnaise 30g
Lemon juice 10ml
Black ground pepper and salt.

Cooking method:
Chop onion, dill and parsley. Grate cheese and peeled carrots on a coarse grater. Mix all the ingredients, adding mayonnaise and lemon juice. Salt, add pepper to taste.

Radish and turnip salad with sour cream.

For 5 servings
1 serving =105Kcal

Required:
Turnip 300g
Radish 300g
Sour cream 100g
Leaf lettuce 20g
Parsley and dill 30g
Black ground pepper and salt.

Cooking method:
Clean the radishes and turnips and thinly slice. Chop lettuce leaves. Combine all ingredients, season with sour cream. Salt, pepper, mix and garnish with chopped herbs.

Celery and chicken salad.

For 5 servings
1 serving = 55Kcal

Required:
Celery roots 10 pcs
Boiled chicken meat 200g
Lemon 1pc
Mayonnaise low-calorie 5 tbsp.
Ground black pepper and salt.

Cooking method:
Peel the celery roots and cut into strips, sprinkle with lemon juice, grind with salt until soft. Cut chicken meat into cubes. Combine everything, salt, add pepper and mayonnaise, mix.

Beet salad.

For 5 servings
1 serving = 34Kcal

Required:
Beetroot 500g
Sour cream 100g
Horseradish grated 10g
Table vinegar 10ml
Sugar and salt.

Cooking method:
Cut boiled beets into slices and sprinkle with vinegar. For dressing in sour cream, add salt, sugar and horseradish. Drizzle beets with dressing.

Carp salad.

For 5 servings
1 serving = 60Kcal

Required:
Carp fillet 200g
Mayonnaise low-calorie 150g
Pickled cucumbers 200g
Dill 20g
Ground black pepper and salt.

Cooking method:
Boil carp fillet and cool. Cut the fillet and pickled cucumbers into strips. Mix all the ingredients, add mayonnaise, pepper, chopped herbs and salt.

Salad of cauliflower and green peas.

For 5 servings
1 serving = 80Kcal

Required:
Cauliflower 300g
Tomatoes 200g
Fresh green peas 100g
Leaf lettuce 20g
Vegetable oil 4 tbsp.
Dill and parsley 30g
Salt.

Cooking method:
Boil green peas, cool. Boil the cauliflower in salted water, cool and disassemble into inflorescences. Cut the tomatoes into thin slices, finely tear the salad with your hands, chop the greens. Mix all the ingredients, salt and add vegetable oil. Decorate with greenery.