10 delicious diet salads

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Recipes for healthy meals for full meals with an indication of calorie content and BJU.

1. Diet Caesar

Ingredients

• 200 g iceberg lettuce;
• 50 g chicken breast;
• 1 egg;
• 30 g of white bread;
• 1 clove of garlic;
• 15 g of cheese 15% fat;
• 1 teaspoon olive oil

Preparation

Cut the breast into pieces, fry in a dry skillet until tender. Boil and chop an egg, grate cheese, chop garlic. Cut the bread into small cubes and fry in a pan or bake in the oven until crisp. Tear lettuce leaves into small pieces with your hands. Combine all ingredients in a bowl, season with olive oil.

Per serving: 304 calories, 25 g protein, 13 g fat, 21 g carbohydrates.

2. Salad with pasta and salmon

Ingredients

• 30 g of small pasta;
• 50 g salmon;
• 6 cherry tomatoes;
• 100 g frisse;
• 10 grams of pesto.

Preparation

Wrap the salmon fillet in foil and bake in the oven at 180 degrees for about 10 minutes. Boil the pasta until al dente. Cut the tomatoes into quarters. Wash Frisse. Combine ingredients in a bowl and season with pesto. This salad can be eaten warm.

Per serving: 267 kcal, 19 g protein, 9 g fat, 28 g carbohydrates.

3. Salad with beef and baked eggplant

Ingredients

• 60 g of boiled beef;
• 1 small eggplant;
• 2 tomatoes;
• 80 g of radish;
• 150 g romano;
• ¼ red onion;
• 1 teaspoon olive oil

Preparation:

Cut the beef into pieces. Wrap the eggplant and 1 tomato in foil and bake in an 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. Combine all ingredients and season with olive oil. This salad can be eaten both warm and cold.

Per serving: 292 kcal, 20 g protein, 15 g fat, 22 g carbohydrates.

4. Chickpea salad

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 pan with a tablespoon of water and cool. Mix all ingredients, fill with oil.

Per serving: 316 calories, 15 g protein, 13 g fat, 39 g carbohydrates.

5. Salad with chicken and tangerines

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. Cut the pepper into half rings, the cucumber into slices, cut the tomatoes into quarters. Add spinach, tangerine, grated cheese and cover with butter.

Per serving: 232 kcal, 24 g protein, 8 g fat, 21 g carbohydrates.

6. Salad with champignons

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 the raw mushrooms thoroughly and cut into slices. Chop the tomatoes and cucumber. Add romano and oil.

Per serving: 276 kcal, 18 g protein, 15 g fat, 20 g carbohydrates.

7. Turkey and celery salad

Ingredients

• 80 g turkey;
• 2 stalks of celery;
• 10 g walnuts;
• ½ carrots;
• 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.

Per serving: 255 calories, 18 g protein, 12 g fat, 20 g carbohydrates.

8. Salad with buckwheat and parmesan

Ingredients

• 30 g buckwheat;
• 15 g parmesan;
• 100 g spinach;
• 30 g leeks;
• 100 g iceberg lettuce;
• 20 grams of Greek yogurt.

Preparation

Pour buckwheat with boiling water at the rate of 1 part of cereal to 2 parts of water and leave for 6-8 hours. Chop the onion, grate the Parmesan, tear the lettuce leaves into pieces with your hands. Mix all the ingredients, season with yogurt.

Per serving: 232 kcal, 15 g protein, 6 g fat, 33 g carbohydrates.

9. Salad with baked beetroot

Ingredients

• 1 small beet;
• 100 g romano;
• 8 cherry tomatoes;
• 30 g feta;
• 10 g cashews;
• 1 teaspoon olive oil

Preparation

Wash the beets, wrap in foil and bake in an oven preheated to 180 degrees for about 40 minutes. Then cool and cut into large cubes. Chop cherry, chop cashews. Mix all ingredients and fill with oil.

Per serving: 297 kcal, 11 g protein, 17 g fat, 30 g carbohydrates.

10. Bulgur salad

Ingredients

• 100 g of boiled bulgur;
• 70 g lettuce leaves;
• 1 large cucumber;
• 20 g of pomegranate seeds;
• 1 bell pepper;
• 20 grams of Greek yogurt.

Preparation

Tear the lettuce leaves with your hands, cut the cucumber and pepper into large pieces, mix in a bowl. Add boiled bulgur, pomegranate seeds, season with Greek yogurt.

Per serving: 168 kcal, 8 g protein, 1.6 g fat, 35 g carbohydrates.