Are you bored of eating diet food every day? Are you interested to add some twists in your diet? If yes, then do add healthy salad in your diet for weight loss. These salads are not only nutritious but also light on stomach. Salads are quite interesting because they can be a meal replacement. They help us in keeping us full for longer time without compromising on taste. Also know Low Carbohydrate Diet Plan For Weight Loss
Benefits of Eating Salads
- Salads add fiber to the diet. When we eat more fibre we actually feel full and we eat less on next meal that helps us in losing weight. So having healthy salad in our diet is good for weight loss.
- Make your salad colourful ads up variety in your diet. A colourful salad is full of vitamins and minerals that enhance the quality of our food.
- Salads are mostly opted in order to cut down the calories and increase the satiety of the meal. It should be bigger in volume but least on calories.
- Good amount of fats should be added in healthy salad in the form of olive oil for weight loss in order to absorb the nutrients in a better way.
Healthy and Nutritious Salad Recipes
1. Chickpeas Salad With Vegetables
In a pan add 2 tablespoon of water then add in half cup carrots, capsicum and beans to it. Slightly steam the vegetables for about 2 to 4 minutes. Then add in boiled chickpeas for about half cup. Saute chickpeas along with seasonings such as black pepper, salt and roasted zeera powder. Add in chopped parsley to the salad mixture. This recipe is easily served for 2 people.
Conclusion: Chickpeas are rich source of vitamins and minerals. They help us in losing weight by keeping us full for longer periods of time. They are rich in proteins and excellent meat replacement for vegetarians.
Calories It Contains: This salad serves you 150k calories.
2. Soybean Salad With Vegetables
Take 40 grams of soya bean soak in boiled water for about 15 minutes. After 15 minutes remove from water and squeeze out the excess moisture. Then cut soybean into small pieces and marinate it with 3 tablespoon of curd. Also add in roasted zeera powder, salt to taste and black pepper. Add in 3 tablespoon of olive oil to the mixture. Keep this mixture aside. Then add in the Steamed vegetables of your choice. Add lemon juice to the mixture and serve. This salad recipe serves 2 people.
Conclusion: Soybean is high in Fibre and protein. They are low in saturated fats and free of cholesterol. These healthy salad help in meeting the protein requirements when on a weight loss diet plan.
Calories It Contains: This salad serves you 180k calories.
3. Mushroom And Tofu Salad:
In a pan add about 2 teaspoon of oil then add in half cup of sliced mushrooms and Tofu to the mixture. Cook until the raw texture is gone. In another pan steam the vegetables and add in to the mushroom and Tofu mixture. Then add in the spices such as salt, roasted zeera powder, chat masala and mixed herbs to the mixture. For adding crunch to the salad add in pumpkin seeds to it. For Tanginess lemon juice should be added. This salad serves 2 people.
Conclusion: Mushrooms are low in calories and also have Fibre, protein and antioxidants in it. On the other hand Tofu is a great source of protein and contains all essential amino acids. This salad is rich in proteins which help us in keeping full.
Calories It Contains: This salad serves you 200k calories.
4. Pineapple and Black Chana Salad:
First prepare a salad dressing for this salad. Take 1.5 tablespoon of olive oil and add in 2 teaspoon of lemon juice and add in 4 tablespoon of curd to the mixture. Then add in black pepper, mustard paste and mixed salad herbs to the mixture. Salad dressing is ready.
In another bowl add 1 cup pineapple to the mixture and add in the Steamed vegetables of your choice. Then add in black channa to the mixture. Mix the above prepared salad dressing to the pineapple and Kala Chana mixture. This salad tastes great when served chilled.
Conclusion: Pineapple is loaded with nutrients. It also contains an enzyme that eases digestion process. Pineapple also helps in a speedy recovery from strenuous exercise. On other hand black Chana helps in regulating diabetes and good source of other nutrients and vitamins.
Calories It Contains: This salad serves you 190k calories.
5. Mixed Fruits Salad With Fresh Coconut:
Take 3 tablespoon of freshly grated Coconut mixture. Then add in half cup of orange juice to it. Then add 1 teaspoon of peanut butter and few drops of vanilla essence. Mix everything well and keep aside.
In another bowl take half cup sliced pineapple, pomegranate seeds. You can also add watermelon cubes and sliced grapes to the mixture. Fruits can be opted according to the choice. Then add in the above prepared salad dressing of fresh coconut and orange juice. For adding a punch add chat masala to the mixture and serve chilled.
Conclusion: Freshly grated coconut is highly nutritious and contains proteins and other small B vitamins in it. It has many health benefits and helps in lowering LDL levels from body. Peanut butter is a rich source of protein. Fruits are rich in many vitamins and minerals. They contain carotenoids which are beneficial for skin, hair and eye vision.
Calories It Contains: This salad serves you 200k calories.
6. Paneer and Rajma Salad:
In a pan add 2 to 3 teaspoon of oil then add in zeera. Saute until zeera splutters. Then add in half cup of soaked and boiled rajma Along with 30 grams of paneer to it. Then add in red chilli flakes and salt to taste. Also add in mixed herbs to the mixture. Remove this mixture in a bowl. After it cools down add in sliced cucumbers and tomatoes to the mixture. Lemon juice can also be added. This salad is rich in proteins and Fiber.
Conclusion: Paneer is super rich source of protein and calcium. It helps in keeping full for longer time. Apart from protein paneer is also rich in fat, iron, calcium and magnesium. Low fat paneer should be used in salads to avoid calories hike. Rajma is an excellent legume in regulating blood sugar levels. Rajma is lower in glycemic index which avoids raising sugar levels.
Calories It Contains: This salad serves you 150k calories.
7. Steamed Dalia Salad With Vegetables:
Take 30 grams of broken wheat and soak for about 30 minutes. Then steam the soaked broken wheat until it cooks completely. You can use a steamer to steam the soaked broken wheat. Then remove it in a bowl and allow it to cool down. After cooling down add in 40 grams of curd to the mixture. Then add in salt, some black pepper powder and chat masala to the mixture. Sprinkle chopped parsley to the mixture. For adding a crunch adds in chopped cucumbers and grated carrots to the Dalia mixture. Serve chilled for better taste.
Conclusion: Dalia Is loaded with Fibre which helps us in keeping satiated for longer periods of time. Dalia is ideal to be chosen for weight loss. It is low in calories and helps in easy weight loss. It is even great for diabetic patients and helps in building up muscle mass too. Curd is rich in calcium and protein.
Calories It Contains: This salad serves you 200k calories.
8. Chicken Salad with Broccoli:
Take one chicken breast and marinate it with salt, red chili powder, mixed herbs to the mixture. Add a dash of olive oil to the chicken breast and grill it until cooked. Then remove it and cut into pieces and keep aside. In a bowl add in 3 to 4 tablespoons of curd, lemon juice, and mustard paste half teaspoon and chopped coriander. Then add the grilled chicken to the mixture and mix well. Then add in Steamed broccoli and tomatoes to it. Serve. This salad is tastier on side and high in proteins.
Conclusion: Chicken breast is low in calories and a very good source of protein. This salad is a complete meal in itself. Chicken helps us to lose weight in a much healthier way. Chicken is ideal for those who want to build strength. It also contains good amounts of calcium and phosphorus.
Calories It Contains: This salad serves you 180k calories.
