Salads are light and refreshing dishes that should not be lacking in any diet. Most of them are made up of plant foods, which makes them simple culinary preparations that help us comply with nutritional recommendations. A varied salad can be a complete food that helps meet the needs of a large number of the nutrients we need and also lose weight if our BMI is above 25. Here are some examples of salads to lose weight and take care of at the same time.
Table of Contents
Country salad for weight loss
INGREDIENTS
- 400 g potatoes
- 100 g onion
- 100 g of green pepper
- 100 g of red pepper
- A handful of boneless green olives
- Two tablespoons virgin olive oil
- One teaspoon of wine vinegar
- a pinch of salt
PREPARATION
Wash and peel the potatoes. Cook them in abundant salt water for about 25 minutes (in a quick pot, it will only take 6 minutes). Once ready, chop them into small cubes and let them cool.
Next, chop the pepper and onion. Add them to the potatoes together with the green olives and dress with the oil, vinegar, and salt.
It can be decorated with a cut cooked egg.
NUTRITIONAL ASSESSMENT BY RATION
Energy: 146 kcal; Protein: 4 g; Carbohydrates: 20.2 g; Lipids: 5.9 g; Cholesterol: 0 mg
Shrimp and Chicken Salad for weight loss
INGREDIENTS
- 400 g lettuce and sprouts
- 20 cherry tomatoes
- 100 g prawns
- 100 g chicken breast
- 75 g red onion
- Three chillies
- 3 tablespoons lime juice
- 2 tablespoons virgin olive oil
- 2 cloves of garlic
- Some coriander sprigs
- A few sprigs of chives
PREPARATION
Boil the peeled prawns in a pot with water and set aside.
Cut the chicken into thin strips and sauté in a pan with oil. Reserve.
On the other hand, mix the chopped chilies, garlic and chives, lime juice, and olive oil in a bowl.
Then, introduce the prawns and chicken in the sauce. Cut the cherry tomatoes in half and the red onion in julienne.
In a salad bowl, mix the lettuce, cherry tomatoes, red onion, and shrimp and chicken with the sauce. Mix well, and you will be ready to serve this light and rich salad.
NUTRITIONAL ASSESSMENT BY RATION
Energy: 144 kcal; Protein: 13.2 g; Carbohydrates: 8.4 g; Lipids: 6.3 g; Cholesterol: 56 mg
Quinoa and bulgur salad for weight loss
INGREDIENTS
- 200 g cucumber
- 100 g of red pepper
- 100 g of green pepper
- 100 g of fresh or canned peas
- 90 g quinoa
- 90 g of bulgur
- 3 tablespoons virgin olive oil
- 2 tablespoons lemon juice
- A pinch of parsley
- A pinch of black pepper
- a pinch of salt
PREPARATION
Wash and chop the vegetables into small cubes and set aside.
On the other hand, wash the quinoa with cold water and cook it together with the peas and bulgur for about 25 minutes and remove the cooking water.
Mix all the ingredients in a bowl and dress them with a vinaigrette that we will have done mixing in a bowl the oil, the lemon juice, the pepper, and a pinch of salt.
Finish with the finely chopped parsley sprinkled on top.
NUTRITIONAL ASSESSMENT BY RATION
Energy: 270 kcal; Protein: 8.1 g; Carbohydrates: 39.5 g; Lipids: 9.2 g; Cholesterol: 0 mg
Azuki and soy salad for weight loss
INGREDIENTS
- 200 g avocado
- 200 g arugula
- 140 g of azuki beans
- 140 g of green soybeans
- 100 g mozzarella cheese
- 4 tablespoons lemon juice
- 2 tablespoons virgin olive oil
- A pinch of thyme
- A pinch of black pepper
- a pinch of salt
PREPARATION
Soak the legumes in plenty of water the day before.
Cook the azuki beans and soybeans in three times their volume of water, along with a pinch of salt for approximately 40 minutes. The quick cooker can be used to minimize times.
On the other hand, put the arugula, diced avocado, and mozzarella in a salad bowl. Add the legumes to the mixture and season with a vinaigrette made with olive oil, lemon juice, thyme, salt, and pepper.
NUTRITIONAL ASSESSMENT BY RATION
Energy: 446 kcal; Protein: 26.6 g; Carbohydrates: 31.8 g; Lipids: 24.8 g; Cholesterol: 0 mg
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