Dietary vegetable salads for weight loss: TOP-6 recipes

Cooking tips and secrets
Cleansing salad "Metelka"
Salad Brush
Vegetable salad
Green salad
Celery salad
Freshest salad
Video recipes

With spring approaching, almost everyone wants to lose extra pounds in order to have a great figure. To do this, you need not only to visit the fitness room often, but also to monitor your diet. One of the necessary and quick options for losing weight is eating dietary vegetable salads for weight loss. We suggest finding out the TOP 6 recipes with photos of making tasty and healthy salads, which not only promote weight loss, but are also a source of vitamins, plant fibers, fiber, minerals and various food components.

Cooking tips and secrets

To lose weight, it is necessary to limit the number of calories, while providing the body with macro and microelements so that all systems and organs function normally.
The most common products for dietary salad are vegetables, especially fresh ones. They promote not only weight loss, but also help in the treatment (the process of alleviating, relieving or eliminating symptoms and diseases) of the liver, depression, atherosclerosis (atherosclerosis is a chronic disease of the elastic and muscular-elastic arteries) and hypertension.
Take meat and fish ingredients low-fat and boiled.
Champignons or any other mushrooms, incl. pickled.
A popular ingredient in a vegetable dish is capers, canned legumes, chickpeas, peas, and corn.
You can add croutons to salads for weight loss. But they must be made from whole grain bread. Other baked goods options contain many empty calories that will create cellulite.
Forget about fatty dressings. Do not dress salads with mayonnaise and rich sour cream. Use vegetable oil, olive oil or natural yogurt.

Cleansing salad "Metelka"

A wonderful and necessary salad, Panicle, which will cleanse the intestinal tract of toxins and bring enormous benefits to the body. The dish is suitable for fasting days; the main thing for the recipe is to take raw vegetables with a dense structure.

Calorie content per 100 g - 89 kcal.
Number of servings - 4
Production time - 15 minutes

Ingredients:

White cabbage – 100 g
Apple - 1 pc.
Prunes – 50 g
Vegetable oil - for dressing
Carrots - 1 pc.
Sea kale - 100 g
Beetroot – 100 g
Lemon juice – 5 g

Making the cleansing salad Panicle:

Peel the raw beets and carrots, rinse and grate on a large grater.
Chop the white cabbage into narrow strips.
Wash the apple, remove the seed and cut into strips or grate on a large grater.
Pre-soak the prunes in boiling water for 5 minutes and cut into small strips.
Combine all products and add seaweed.
Mix lemon juice with vegetable oil and season the salad. Don't add salt.

Salad Brush

To lose weight, include the Brush vegetable diet salad in your daily diet. It will help you get rid of excess weight and lose about 6-8 kg in 1-2 weeks.

Ingredients:

White cabbage – 200 g
Beetroot – 100 g
Carrots - 1 pc.
Celery root - 50 g
Dried apricots – 30 g
Cranberries - 30 g
Lemon juice – 5 g
Olive oil - for dressing

Making salad for weight loss Brush:

Peel the raw celery root, beets and carrots, rinse and grate on a large grater.
Chop the white cabbage into narrow strips.
Combine the vegetables and use your hands to release the juice.
Pre-soak the dried apricots in boiling water for 5 minutes and cut into thin strips.
Combine all the products, add cranberries and season the salad with olive oil and lemon juice.

Light vegetable salad

A light vegetable salad for weight loss is suitable for any meal during the day. The recipe is simple, but the dressing makes it interesting. The dish is poured with broth, so it comes out low-calorie and balanced in composition. And it saturates the salad even better than other types.

Ingredients:

Sweet bell pepper - 2 pcs.
Cherry tomatoes - 3 pcs.
Leeks - 2 pcs.
Green onions - 3-4 feathers
Parsley - a few sprigs
Vegetable broth - 3-5 tbsp.

Making vegetable salad for weight loss:

Peel the sweet bell pepper from the seed box, cut off the partitions and cut into long strips.
Wash the tomatoes, dry them and cut them in half.
Wash the leeks, green onions and parsley, dry and finely chop.
Place the vegetables in a heat-resistant bowl, pour the broth over them and stir.

Green salad

Low-calorie green salad for weight loss. You can prepare it all year round from greenhouse vegetables with a huge amount of greens.

Ingredients:

Lettuce - bunch
Fresh cucumbers - 2 pcs.
Radishes - 5-7 pcs.
Dill - several sprigs
Green onion - 5-6 feathers
Parsley - a few sprigs
Natural yogurt - for dressing

Making green salad:

Wash the dill, parsley and green onion, dry and chop.
Wash the lettuce leaves and tear them into random shapes with your hands.
Wash the cucumbers and radishes and cut into narrow strips.
Combine all the vegetables and season them with natural yogurt.

Celery salad

Celery salad for weight loss is rich in vitamin C and almost all the beneficial qualities for promoting health. In addition, celery lowers cholesterol levels, blood pressure, and helps you look great and be in good shape.

Celery - 4 stalks
White cabbage – 500 g
Cucumbers - 3 pcs.
Onions - 2 pcs.
Vegetable oil - for dressing
Lemon juice - from half a fruit
Parsley and dill - several sprigs each

Making celery salad:

Peel the raw celery, rinse and grate on a large grater.
Chop the white cabbage into narrow strips.
Wash the cucumbers and cut into thin strips.
Finely chop the onion, parsley and dill.
Mix all the products and remember with your hands.
Stir lemon juice with olive oil and dress celery salad.

Freshest salad

You can eat this fresh salad for weight loss in all quantities, because... It doesn't have enough calories. Replace regular dishes with it, make it the basis of an afternoon snack or a real dinner.

Ingredients:

Beijing cabbage - 200 g
Cucumbers - 2 pcs.
Cilantro - a few sprigs
Apples - 1 pc.
Soy sauce - 1 tbsp.
Vegetable oil - for dressing

Making the freshest salad:

Remove the required number of leaves from Chinese cabbage, wash them and cut into strips.
Peel the cucumbers, remove the seeds from the apples and cut them into narrow strips or tear them with your hands.
Wash the cilantro and finely chop it.
Mix vegetable oil with soy sauce and season all products.

Video recipes for making dietary salads for weight loss.

Vegetable diet salad recipe

Dietary vegetable salads

– 100 g of Chinese cabbage;
– 1 tomato;
– 1 cucumber;
– 100 g radish;
– 50 g onion;
– 2 tbsp.
vegetable oil; – 1 tbsp.
lemon juice; – salt to taste;
– pepper to taste.

– 200 g green beans;
– 150 g canned beans;
– 100 g Korean carrots;
– 100 g of mushrooms;
– 50 g olives;
– 2 tbsp.
vegetable oil; – salt to taste;
– pepper to taste.

– 200 g cabbage;
– 200 g beets;
– 100 g potatoes;
– 100 g carrots;
– 150 pickled cucumbers;
– 150 g canned peas;
– 3 tbsp.
vegetable oil; – salt to taste;
– pepper to taste.

– 100 g tomatoes;
– 80 g radishes;
– 100 g cucumbers;
– 3-4 green onions;
– 2 tbsp.
sour cream; – salt to taste;
– pepper to taste.

– 100 g dandelion leaves;
– 2 cucumbers;
– 50 g broccoli;
– 30 g parsley;
– 30 g green peas;
– 3 tbsp.
olive oil; – salt to taste.

– 100 g radishes;
– 100 g cucumbers;
– 2 testicles;
– 2 tbsp.
sour cream; – parsley to taste;
– salt to taste;
– pepper to taste.

– 1 branch of cherry tomatoes;
– 200 grams of cheese;
– 0.5 bunch of dill;
– 1 sprig of mint;
– 12 lemons;
– 1 clove of garlic;
– 1 tsp.
honey; – 2-3 tbsp olive oil;
– 1 sprig of thyme;
- salt;
- pepper.

– 200 grams of carrots;
– 200 grams of cucumber;
– 150 grams of canned corn;
– 1 bunch of parsley;
– 2 tbsp.
capers; – 2-3 cloves of garlic;
– 1 t.l.
balsamic vinegar; – 2 tbsp.
soy sauce; – 2 tbsp.
vegetable oil; – 2 tsp.
coffee sugar; – salt to taste;
– ground dark pepper to taste.

– Korean carrots – 150 g,
– soy asparagus – 100 g,
– onions – 1 pc.,
– sugar – 3 pinches,
– apple cider vinegar – 1 tsp,
– greens – 4-5 sprigs,
– soy sauce – 2 tbsp,
– dark ground pepper – 3 pinches.

– 200 grams of dried soy asparagus;
– 1 onion;
– 1-2 carrots;
– 5 cloves of garlic;
– 1 tbsp.
vinegar; – 3 tbsp.
soy sauce; - vegetable oil;
– 1 tsp.
Sahara; – 1.5 tsp.
salt; – half tsp.
coriander; – reddish and dark pepper;
– snow-white sesame seeds and parsley.

– 1 avocado;
– 5-6 pcs.
strawberries; – 3-4 lettuce leaves;
– 3-4 cherry tomatoes;
– 5 grams of hard cheese;
- salt;
– dark pepper;
– olive oil or yogurt.

– 70 grams of green beans,
– 1 tomato,
– 1 cucumber,
– half an onion,
– half a bell pepper,
– salt,
– dark pepper,
– half a tablespoon.
soy sauce, – 1 tbsp.
vegetable oil - half a tbsp. lemon juice.

– half a fork of cabbage;
– 2-3 cucumbers;
– 4-5 shoots of green onion;
– half a bunch of parsley;
– half a bunch of dill;
- salt;
– 1-2 pinches of sugar;
– 3 tbsp.
vegetable or olive oil; – 1 tbsp. apple cider vinegar.

– 1 large bunch of fresh spinach;
– 1 bunch of parsley;
– 0.5 bunch of cilantro;
– 1 tsp.
coriander seeds; – 0.5 tsp.
cumin; – 1 tsp.
khmeli-suneli; – lemon juice to taste;
– 13 tsp.
hot ground pepper; – 2-3 cloves of garlic;
– 1 handful of walnuts;
– reddish pepper or lemon seeds – for decoration.

– fresh cabbage – 0.25 fork;
– carrots – 2 pcs;
– vinegar – 2 tbsp;
– salt – 0.25 tsp;
– sugar – 0.25 tsp.

– Chinese cabbage – 50 g;
– boiled potatoes – 2 pcs;
– fried mushrooms – 150 g;
– pickled cucumbers – 2 pcs;
- vegetable oil.

– ripe soft avocado – 1 piece;
– tomato – 1 piece;
– shrimp – 70 g;
– lemon juice – 2 tbsp;
– parsley;
– olive oil – 1.5 tbsp;
– soy sauce – 1 tsp;
– salt to taste;
– dark pepper to taste.

– 1 beet,
– 1 carrot,
– 1 apple,
– 500 g sunflower seeds,
– 1 tbsp.
balsamic vinegar - 2-3 tbsp.
vegetable oil, – salt,
– ground dark pepper.

– 400 g beets,
– 300 g carrots,
– 400 g cabbage,
– a bunch of cilantro,
– sunflower oil,
– half a tbsp.
apple cider vinegar, – salt,
– dark pepper,
– garlic.

– Chinese cabbage – 300 g;
– Feta cheese – 100 gr;
– olives – 70-100 g;
– tomatoes – 100 gr;
– olive oil – 2-3 tbsp;
– salt to taste.

Complete vitamins (a group of low-molecular organic compounds of relatively simple structure and varied chemical nature) : dietary vegetable salads

At all times, ladies watched their appearance and took care of their figure. (a diet is a set of rules for human consumption of food) were popular , which implied restrictions on the quantity or type of goods, then at the moment more people adhere to proper nutrition or PN.

You should not think that you will have to eat only raw vegetables in their pure form - this way you can quickly get bored with them. Proper nutrition involves preparing tasty, low-calorie dishes. And, in addition to vegetable soups, salads are such vegetable dishes.

Proper nutrition

Proper nutrition involves eating nutritious meals 3-4 times a day. The only difference is that these dishes are prepared from necessary and low-calorie goods. Because of this, the body receives all the necessary microelements and vitamins (a group of low-molecular organic compounds of relatively simple structure and varied chemical nature) , while such food does not harm the figure and even helps to lose excess weight.

There are several main categories of products that relate to proper nutrition. One of them is different vegetables. Their advantages are the presence of vitamins, low calorie content and good taste.

Attention! Potatoes have the highest calorie content - they contain about 70 kcal per 100 g, and the lightest is cucumber - it contains only about 15 kcal per 100 g.

Recipes

You can prepare a dietary vegetable salad from both raw and boiled vegetables. Besides this, there are dozens of dressing options for such dishes. Even if it seems to you that vegetable salads are not your favorite food, maybe you just haven’t tried a truly savory version of this dish.

Summer

One of the most popular, common and beloved dishes by almost everyone is a regular vegetable salad of tomatoes, cucumbers, peppers, onions and herbs. Naturally, the tastiest dish comes from seasonal vegetables, but it can be prepared at any time of the year.

To make a vegetable salad you need:

2 cucumbers;
2 tomatoes;
2 sweet peppers;
parsley, dill, green onions;
2 tbsp. l. vegetable oil;
salt, dark ground pepper.

Manufacturing:

All vegetables are washed and cut: peppers into half rings, cucumbers into circles, tomatoes into slices.
The greens need to be chopped.
In a salad bowl, combine chopped vegetables, chopped herbs, vegetable oil and spices to taste.

Regular and tasty

You can prepare a light diet salad not only from new vegetables. Remember the famous Olivier: apart from mayonnaise and the meat component, it contains no components harmful to the figure. Therefore, you can simply adapt the recipe to a savory and non-nutritious dish for weight loss.

You will find it useful:

2 medium potatoes;
1 carrot;
1 can of canned peas;
2 medium pickled cucumbers;
greenery;
1 tbsp. l. vegetable oil;
salt, spices.

How to cook:

Production must begin with the preparation of vegetables, specifically carrots and potatoes. They are boiled in their skins until tender. When the vegetables are cooked, they are cooled and peeled.
Boiled potatoes and carrots are cut into cubes.
Pickled cucumbers are also cut into cubes.
From greens you can take dill, parsley, green onions. They are finely chopped and added to the bowl.
Drain excess liquid from the can of peas and add them to the salad bowl.
Add vegetable oil, salt and spices to the bowl. Stir thoroughly, and the weight loss salad is ready.

From boiled beets

Fundamentally! Beets are a well-known “cleansing” product. This dish should be consumed with caution by those who have stomach upsets from the vegetable.

For production you will need:

3 medium beets;
1 tbsp. l. vegetable oil;
3 cloves of garlic;
salt.

Manufacturing:

The beets need to be boiled in their skins, then cooled, peeled and grated on a small grater.
Garlic cloves need to be grated on a small grater or passed through a garlic press, and then added to the beets.
Grated beets with garlic are seasoned with vegetable oil and salt is added.
Mix everything and the salad is ready!

Easy refilling

You can prepare a salad from ordinary vegetables any day, changing the dressings, and as a result you will get new, delicious dishes.

With soy sauce

Soy sauce is a good substitute for salt and yet has an inimitable taste. Using this product you can prepare the most delicious vegetable salad dressing.

The following ingredients are needed:

35 g vegetable oil;
30 g soy sauce;
half a lemon;
1 clove of garlic;
dark ground pepper.

Making the dressing:

Squeeze the juice of half a lemon, crush a clove of garlic in a garlic press, mix with lemon juice.
Add soy sauce and dark pepper and stir.
Pour in the vegetable oil evenly, stirring the sauce with a whisk.

Yogurt

If you like salads with mayonnaise and prefer to season even vegetable dishes with it, then a natural yogurt dressing would be a good candidate. If made correctly, the sauce will be very similar to mayonnaise, but at the same time it will not contain enough calories and will not harm your figure.

For production you will need:

100 g natural yogurt;
1 tbsp. l. mustard;
spices.

Making this dressing is very simple - mix natural yogurt with mustard. Add dark pepper and salt to taste.

With balsamic vinegar

Balsamic vinegar is a good ingredient that contains virtually no calories, but still adds an exciting flavor to any vegetable salad. That’s why it’s worth creating delicious salad dressings based on this product.

You will find it useful:

50 g vegetable oil;
35 g balsamic vinegar;
10 g Dijon mustard;
10 g honey;
half a lemon;
salt and dark ground pepper.

How to cook:

First you need to squeeze the juice from half a lemon.
Add watery honey, balsamic vinegar, mustard, salt, and dark pepper to lemon juice.
All ingredients are mixed until smooth.
Vegetable oil is evenly poured into the resulting mixture, stirring the sauce with a whisk.
You should get a smooth sauce.

Making Tips

To make vegetable salads tasty and healthy, follow the following tips.

Almost all recipes for vegetable salad dressings contain vegetable oil. It is best to take extra virgin olive oil, it is more fragrant and savory. But you can take any oil you like.
More delicious vegetable salads are made from seasonal vegetables, which have a special smell and taste.
You can add egg whites to vegetable salads - they are good for your figure, at the same time they are quite filling and do not contain enough calories.

conclusions

The above is only a small part of the recipes for vegetable salads and dressings for them. You can experiment, add your own ingredients and get new twists on regular vegetable salad recipes.

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Vegetable diet salads for weight loss

To lose weight, include vegetable salads in your daily diet, limiting the consumption of carbohydrates and fats. Depending on the desired result, you can lose excess weight with the help of vegetables in 1 to 2 weeks, but no more! During this period of time you can lose about 6-8 kg.

Baked pumpkin salad with arugula is a tried and tested recipe from the famous pastry chef Alexander Seleznev. Watch the video!

Celery salad

Ingredients:

3-4 medium sized celery stalks;
2 cucumbers;
400 g white cabbage;
1 onion;

How to make a salad with celery and cabbage:

Chop the cabbage, finely chop the celery, cucumbers and onions.

Season the vegetables with olive oil or lemon juice and stir.

Salad “from youth” with carrots and apples

Carrot-apple salad will help dull the feeling of hunger, which usually occurs during the break between lunch and dinner.

Ingredients:

1 greenish apple;
1 medium sized carrot

How to prepare a salad with carrots and apples:

Grate the apple and fresh carrots on a small grater and stir. No need to refuel.

Quince salad for dinner

Quince salad is a good option for eating during a diet (Diet is a set of rules for human consumption of food) , which is mixed with any side dish, including meat dishes.

Ingredients:

400 g white cabbage
1 medium sized quince;
1 celery stalk;
1/2 teaspoon vinegar;
Olive oil to taste

How to prepare quince salad for dinner:

Chop the cabbage on a small grater and mash so that it releases the juice.

Peel the quince, finely cut into strips or grate on a large grater.

Grind the celery after keeping it in boiling water for 1 minute.

Stir all ingredients and season with oil.

Quince salad for dinner is ready!

By the way, cabbage is exactly the vegetable that you can eat and lose weight, but first you need to find out all the secrets that cabbage hides as many as its leaves. Watch the video!

Salad with tomatoes and cheese

Ingredients:

100 g feta cheese (preferably not too salty)
5 tomatoes
Greenery
Low-fat sour cream to taste

How to prepare salad with tomatoes and cheese:

Finely chop the vegetables and herbs, stir and season with low-fat sour cream.

Salad “Colors of Summer”

Despite the title, salad for weight loss can be prepared at any time of the year. Simple and easy, this dish makes the perfect side dish for lunch or dinner.

Ingredients:

3 yellowish or burgundy bell peppers;
1 tomato;
Greenery;
Vegetable oil (preferably olive) to taste

How to prepare the “Colors of Summer” salad:

Cut the sweet pepper into strips, add 1 finely chopped tomato and herbs.

Season with vegetable or olive oil.

Salad “Colors of Summer” is ready!

Salad with basil and feta cheese

Ingredients:

100 g feta cheese;
2 tomatoes;
1 sweet pepper;
Fresh basil;
Vegetable oil (preferably olive) to taste

How to prepare salad with basil and feta cheese:

Cut the cheese into small cubes, the tomatoes into thin slices, and the bell pepper into strips.

Place vegetables and herbs in a salad bowl, season with olive oil and sprinkle with chopped basil.

Cleansing vegetable salad

Another regular dish that will help get rid of toxins. An impeccable spring and autumn salad!

Ingredients:

200 g white cabbage;
1 carrot;
1 small beet;
1–2 greenish apples;
100 g kefir;
1 small bunch of green onions;
1 bunch of parsley or dill

How to prepare a cleansing vegetable salad:

Chop the cabbage thinly, grate the beets on a small grater, carrots and apples on a medium or large grater.

Stir all the vegetables, add chopped onions and parsley (or dill), season with kefir.

Cleansing vegetable salad is ready!

Tomato salad with horseradish

Don’t be intimidated by this hot and fragrant combination: the salad turns out excellent, but not many people like it.

Ingredients:

3 burgundy tomatoes;
1/2 cup kefir;
Grated horseradish to taste;
Lettuce leaves for decoration

How to prepare tomato salad with horseradish:

Cut the tomatoes crosswise into 2 halves and place on a plate with green lettuce leaves.

Whisk 1/2 cup kefir with grated horseradish.

Pour the purchased consistency over the tomatoes and sprinkle with fresh chopped herbs.