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8 Quick & Easy Salads for Weight Loss in Summer

a woman holding a bowl of salad

Perfect Weight Loss Salads for this Summer

If you’re looking for simple and fulfilling summer salad recipes that may help with your weight loss goals, here are some of the best listed below. Made with fresh ingredients, this list of summer salads for weight loss is good for everyone. These summer salads for weight loss will not disappoint you. But before moving to the salad recipes let's have a look at what you can do to make them healthier.

6 Tips to Make Your Salads Healthier

  1. Avoid unhealthy additions

People often switch to salads when trying to lose some weight, but fail to realize all of the small ways they are adding additional fat and calories to what they believe is a healthy meal. While bacon, croutons, creamy salad dressings, fried proteins, and processed deli meat certainly make salads tastier, they are super terrible for your waistline. Stick to lean proteins like grilled chicken, and healthy fats like avocado, and avoid any processed foods as much as possible.

  1. Add lean protein

Protein helps you stay full for longer so you feel satisfied and are less likely to munch between meals. Protein reduces hunger, helps curb cravings, and also shields muscle mass, which is vital if you want to enhance your metabolism. If your goal is weight loss, consider including high-protein foods like grilled chicken, eggs, beans, chickpeas, nuts, pumpkin seeds, etc in your salads to make you feel satiated.

  1. Make healthy swaps

If you’re on a search for summer salads for weight loss, there are tons of simple food swaps you can make to help reduce calories without completely compromising the taste.

  1. Load up on fibre

Consuming adequate fibre is a good way to speed up your weight loss journey. You should be eating at least 25 grams of fibre per day to reap the complete benefits. Fibre helps with your digestive issue, disease prevention, and weight control, and foods high in fibre help you stay full for longer. To increase the fibre content in your summer salads, start with a base of leafy green veggies like kale and arugula, and add foods such as lentils, black beans, peas, raspberries, and pears.

  1. Add complex carbs

Carbs are your body’s main source of energy, helping to keep your brain, heart, kidneys, and central nervous system properly fuelled. But the trick is to eat the right form of carbs – the ones that are high in fibre and starch and very low in sugar. Quinoa, whole wheat pasta, beans, sweet potato, berries, and apples are all a few examples of complex carbs that can help with weight loss. These foods are high in fibre content and take a longer time to digest, providing your body with the energy it requires and helping you to feel full for a longer time.

  1. Make your salad dressing

If you’re in search of healthy summer salads for weight loss, pay more attention to the salad dressings you use. Creamy dressings such as ranch, blue cheese and thousand islands are full of fats and calories. To keep your salads healthy as much as possible, make your salad dressing at home, or skip the dressing altogether.

Quick and easy salad for weight loss in summer

  1. Leafy Salad With Walnuts

This leafy salad is a good way of drastically minimising your calorie count for the meal. With the goodness of lettuce and cabbage and the healthy fats and fibre of walnuts, this super yummy summer salad is tossed in vinegar and contains the tarty goodness of cherry tomatoes. 

  1. Green Apple Salad

It contains green apple and raw mango tossed in a dressing of lemon juice and is simply spiced with salt and pepper. It is a must-have and grand old addition to your weight-loss diet. 

  1. Black Olive, Mint and Cucumber Salad

Cucumber is a refreshing summer vegetable that helps you stay hydrated naturally. Add to that the antioxidant goodness of green or black olives and the cooling properties of mint to help you stay in shape. Cucumber is all water and full of nutrients.

  1. Four Melon Salad

Summer melons come loaded with several nutrients and high water content. They happen to be very low in calories as well. This salad is made using four types of melons- watermelon, honeydew melon, cantaloupe and muskmelon. Tossed in a delicious mint pesto salad dressing and topped with crunchy pine nuts for a good taste and nutrition, this salad leaves you satiated for a long time.

  1. Fruit Cube Salad

Watermelon, cantaloupe, kiwi, some marshmallows and pineapple put together in a cube, this salad is sure to dispel all your preconceived notions about a salad.

  1. Cabbage Salad

Cabbage salad is very light and flavourful. A delicious cold salad with a mix of cabbage, capsicum and tomatoes in a French dressing, will make a great low-carb and low-calorie salad for the summers. The high-water content of cabbage will keep you fuller without dropping your recommended calorie intake for the day. 

  1. Green Salad with Tropical Fruit

In this healthy salad, get the balance to the flavours of this sweet tropical fruit salad with pineapple, bananas and grapefruit. Serve with grilled chicken or coconut-crusted fish.

  1. Cucumber & Avocado Salad

This healthy salad takes only five minutes to prepare. Lime juice and fresh herbs boost the bright flavours in this crunchy salad.

Take Away

Salads are healthy, nutritious options if looking for a good diet plan. The perfect ingredients combined with an easy, light salad dressing will make a perfect salad to help you in your weight loss goal. Also, make sure to exercise alongside having your salad-oriented diet plan.