7 healthy salads you must have for weight loss

Salad is a popular choice among fitness enthusiasts because it is not only packed with nutrients, but also a low-calorie and filling option that people can eat between meals to keep them feeling full. Most salads are high in fiber, which also helps with digestive issues and keeps your metabolism going. You can add salads made with cucumber, onion, tomato, beetroot and more to your meals to control your portion size, or you can eat it as a standalone healthy snack. Considering that salads contain seasonal ingredients, there's no better way to combine your health and fitness goals. (Also read: National Cooking Sweet Potato Day: Try Mouthwatering Sweet Potato Recipes)

From French salads, English salads, Ceaser salads, Greek salads to tofu salads, salads of all kinds can be thrown together quickly as long as you've prepared everything ahead of time.

Dr. Anumiita Pathakk, Senior Executive Dietitian at Cloudnine Group of Hospitals, recommends some healthy salad recipes to help you lose weight.

1 quinoa salad

If your taste buds love quinoa seeds, this makes a healthy meal replacement or mid-snack option.

raw material

2 copies

Quinoa boiled: 40 grams

Chopped green and red peppers: 30 g

Chopped oregano: 1 tbsp

Lemon juice: 1 tbsp

Basil leaves: 1 tablespoon

Olive oil: 1 tablespoon

Zucchini: 1

salt to taste

How to do it

– Drain the water from the quinoa.

– Mix all vegetables and quinoa in a salad bowl.

– Mix olive oil, lemon juice and all other seasonings.

– The salad is ready to serve.

2. Lotus Seed Salad

raw material

2 copies

Roasted lotus seeds: 2 cups

Chopped onion: 1 small

Chopped tomato: 1 small

Mint leaves: 1 bunch

Green parsley: 1 tbsp.

Chopped Cucumber: 1 cup

Mint and coriander chatni: 3 tbsp.

Shredded ginger: 1 tbsp.

Chaat masala: according to taste

Salt: according to taste

How to do it

Mix all ingredients well in a large bowl and garnish with mint and cilantro to serve.

3. Amaranth Seed Salad

Amaranth is a good source of protein and fiber; both key nutrients for weight loss. And this salad is a great option for a vegan diet.

raw material

2 copies

Amaranth seeds (roasted): 1 cup

Cucumber (chopped): 1/2 cup

Onion (chopped): 1/2 cup

Bell pepper (chopped): 1/4 cup

Tomatoes (chopped): 1/4 cup

Coriander (chopped): 1 tbsp.

Black Gram (soaked): 1/4 cup

Olive oil: 1 tbsp.

Lemon juice: 1 tbsp.

Black pepper: ¼ teaspoon

salt to taste

How to do it:

Combine all chopped vegetables, amaranth seeds and black beans, add olive oil and garnish with cilantro.

4. Egg and Spinach Salad

Eggs are a good source of protein and will keep you full for longer, so paired with a little spinach, this salad is also a great combination of iron and calcium.

raw material

2 copies

Eggs (boiled): 2

Canola oil: 1 tbsp.

Croutons: 1/2 cup

Tomato (chopped): 1

Sweet basil leaves: 6 to 8 leaves

Spinach leaves (chopped): ½ cup

Salt to taste.

How to do it

Shallow fry the eggs and mix in all the vegetables except the spinach. While this mixture is cooling, toss in the spinach, salt, and other seasonings. The salad is ready.

5. Asian Tofu Bean Salad

Tofu is a plant protein, phytoestrogens and low in carbohydrates. This salad can be a magic salad for women on their weight loss journey.

2 copies

raw material

Tofu (baked diced): 100 grams

Soy sauce: 1 teaspoon

Tahini: 2 tbsp.

Water: 2 tbsp.

Onion (chopped): 1 tbsp.

Onion (chopped): 1 medium

Tomatoes (diced): ½ cup

Kidney beans (chopped): 4 to 5

White Beans (cooked): 2 tbsp.

salt to taste

How to do it:

Put the baked tofu cubes in a large bowl, add soy sauce and mix well.

Bake for 15 minutes. Set aside to cool after baking.

Combine all the ingredients, toss with all the dressing, and enjoy your salad.

6 servings chicken salad:

2 copies

raw material:

Cooked chicken: 2 cups

Bell peppers (chopped): 1/2 cup

Onion (chopped): 1 piece

Olives (roughly chopped): 6 to 7

Onion (chopped): 1 medium

Apple (sliced): 1

Lettuce (chopped): 1

Mayonnaise: 2 tbsp.

Lemon juice: 1 tbsp.

Salt and pepper to taste.

How to do it:

Mix mayonnaise, lemon juice salt and black pepper.

Add all vegetables and chicken to the diced lettuce leaves.

served cold.

7. Protein-Enhanced Salad

raw material

2 copies

Chickpeas (cooked): 1 cup

Moong (bean sprouts): ½ cup

Onion (chopped): 1 medium

Cucumber (chopped): ½ cup

Tomato (diced): 1 medium

Chili (diced): 1 medium

Salad leaves (diced): ¼ cup

Chili (chopped): 2

Lemon juice: 2 tbsp.

Mixed Herbs: 2 tsp

salt and black pepper to taste

How to do it

Combine all ingredients, add lemon juice and mixed herbs. served cold.

“Not only for weight loss, salads are great for skin, hair, pigmentation, postpartum weight loss, slimming, and overall health. Salads are a great source of soluble and insoluble fiber and antioxidants. These are easy to make and ready-to-eat. All in all For the health benefits, include a wider variety of salads in your diet,” says Dr. Pathakk.

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