Lose Weight with Salads: Tricks and Recipes

· November 19, 2014

A great way to lose weight is with salads. The exquisite mix of vegetables, legumes, and fruit not only gives you vitamins and antioxidants that your body needs, but also helps you keep a healthy and proper diet so you can lose a few pounds week to week.

Salads are the perfect dish to turn to day after day. You will get your recommended dose of fiber, low calories, good hydrations, good energy, and confidence that you are feeding yourself properly. With a little bit of imagination and time, you can make truly delicious salads. We will give you some ideas below.

Why Eat Salads to Lose Weight?


They Are Tasty

Keep in mind that you can do any combination you like. There are many recipes for any taste or needs you may have. The ingredients are easy to find. You can add in vegetables, legumes, fruit, nuts, spices…

They Are Low in Calories

Salads tend to fill your stomach up and only have about 200 calories a serving. Lettuce, for example, has a lot of fiber and water so if you eat it, you will stay hydrated. If you add spinach, you will get iron and vitamins with very few calories. It is satisfying and high in protein.

Fast and Healthy Food

You barely have to cook. The ingredients are easy to find, you just have to wash them well, cut into pieces, put them on a plate, and add dressing. But you should choose the ingredients wisely. Don’t include fattening dressings, for example, like mayonnaise, ketchup, etc. Avoid saturated fats and look for fresh and healthy ingredients.

Complete Serving of Vitamins and Protein

Remember that vegetables are an amazing and natural source of calcium, iron, vitamins, etc. If you combine them with grilled turkey or chicken breast you will get even more protein. Therefore, the proper choice and combination of ingredients is important.

The Right Dressing

Avoid commercialized dressing. If you need dressing on your salad, choose olive oil, apple cider vinegar, lemon, and spices: pepper, rosemary, oregano, parsley, or chopped garlic to spice up your dishes.

Ingredients to Avoid

Avoid the aforementioned dressings (mayonnaise, ketchup…) as well as foie gras, brie cheese, goat cheese, croutons, bacon, etc.

Lose Weight with Salads: Recipes


To make these delicious salads, you should keep the following information in mind:

  • Always choose fresh and in-season ingredients
  • Make the salad right before you are going to eat it, not a day ahead
  • Season before serving in the following order: first salt (if you want salt or a substitute), then lemon juice (or apple cider vinegar), and lastly oil. If you put oil on first, this will give the rest of the ingredients a strange taste
  • If you are very hungry, have a good base of various types of lettuce to fill yourself up without having too many calories or fat
  • If you are going to add ingredients that need to be cooked: green beans, beans, seafood, chicken, etc., do it beforehand and put them in the salad when they are cold.

Salad Recipes

You can choose the amounts. Depending on how hungry you are, you can add more or less lettuce. Eat them at your main meals during the week. You can have them with chicken or turkey breast. The ingredients that they require are satisfying and will help you lose weight.

Avocado Salad

  • Thinly sliced lettuce
  • A small cut up avocado
  • A cup of pineapple pieces
  • A cup of melon pieces
  • Seasoned with lemon juice, 1 tablespoon of olive oil, salt, and pepper

Orange Salad

  • Thinly sliced lettuce
  • 100 grams of grated carrot
  • 50 grams of diced onion
  • 2 cut up oranges
  • 8 olives
  • Seasoned with lemon juice, 1 tablespoon of olive oil, salt, and white pepper

Turkey and Carrot Salad

  • Sliced turkey breast
  • 1 stalk of celery, diced
  • 1 raw carrot, grated
  • 2 cups of sliced lettuce
  • A little bit of raw pepper cut into very thin strips
  • Seasoned with orange juice, 1 tablespoon of olive oil, salt, and white pepper

Red Salad

  • 150 grams of cut up beets
  • 100 grams of diced carrots
  • 1 celery stalk, diced
  • 2 tomatoes, diced
  • 50 grams of onion, diced
  • Seasoned with orange juice, 1 tablespoon of olive oil, pepper

Spinach and Shrimp Salad

  • 50 grams of spinach
  • 5 cooked shrimp
  • 2 cups of sliced lettuce
  • 2 garlic cloves, finely diced
  • Seasoned with a tablespoon of apple cider vinegar and one of olive oil