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salad diet
salad diet

Salad Diet

Salad is healthy – and low in calories! Perfect for losing weight. Unfortunately, however, there are some things you can do wrong with salads. What you should pay attention to in a salad diet? This is what we tell you in this article!

What is the salad diet?

Salad – that’s much more than just boring greens. With different ingredients and tasty herbs, it becomes a truly delicious meal that satiates and at the same time is low in calories! Not to mention all the valuable ingredients that are in the salad.

No wonder that a salad diet is based on this Powerfood. Now that doesn’t mean that you have to eat iceberg or lettuce from early in the morning until late at night. Rather, it is a matter of including different salads in the daily schedule.

But beware: not every green stuff mixture is also a fitness and slimming product!
Whoever prepares his salad with cream, cheese and fat dressings does not have to be surprised if the customer results are missing.

Therefore, we would like to give you some tips for your salad diet. And we also offer delicious recipes!

It is worthwhile to make your own salad from a multiple point of view. So you can’t just use your favorite ingredients. But also the right fats and the lightest dressings! Plus, you can be absolutely sure that the salad is really fresh.

Why salad diet?

Quite simply: Because this food has very few calories! It is also full of wonderful ingredients such as dietary fibres and minerals, vitamins and secondary plant substances. This not only saturates, but does not strain the stomach. The best thing to do is to choose two delicious salads, which you prepare for lunch and dinner.

It is also important to drink plenty of water. Raw food is rich in water. Nevertheless, your body needs enough liquid! At least 1.5 litres of water (still or carbonated) is ideal in this respect. A good alternative are unsweetened herbal teas. But beware: keep away from sweets such as cola, soda and sweet (milk) coffee!
What makes salad so special?

Here we have listed the numerous advantages of salad:

  • It’s not a burden.
  • He’s eating fast.
  • It contains many valuable ingredients.
  • It is quick and easy to prepare – also ideal for those who don’t like cooking!
  • You can also take a salad with you quickly and easily – whether on the beach, in the office or on a trip.

What Are The Best Salad Diet Tips?

Before you start, we would like to give you some tips on how to prepare your salad and how to prepare it:

  • The best are whole heads or freshly picked rosettes with roots (e. g. from lamb’s lettuce).
  • They retain their vitamins much longer.
  • Clean the salad just before preparing it. Take care not to soak it for too long – dry dab and spin is sufficient.
  • The situation is similar with vegetables, by the way.
  • Packaged salads are usually much less crunchy and have fewer vitamins. In addition, germs may already be present.

Seasonal salads – or a mixture of several varieties – are ideal in this respect. Why seasonal? Because in this case, the goods do not come from the greenhouse. And is also much cheaper. If you want to be on the safe side, choose organic salad. Because this is less burdensome.

  1. A mix of different salads is also very healthy.
  2. In this case, the healthy ingredients of numerous varieties add up.

For example, lamb’s lettuce has the highest betacarotene content, which makes a significant contribution to cell protection. At the same time, there is a lot of iron in this variety. Radicchio, Frisée, Chicory and Endive, in turn, have many bitter substances which stimulate the metabolism.
How many calories does salad have?

Very few – as you probably already suspected. A total of 17 kcal is put into 100 g – so you can eat your fill with peace of mind. This value applies to all of the 50 varieties here – the perfect slim food!

But what else does it contain? Here is a small selection of ingredients:

  • Vitamin B1
  • Vitamin B2
  • folate
  • vitamin C
  • chorophyll

But how many grams should there be for a salad for 4 people? For your orientation: With approx. 200 g you are on the right side.

Prepare salad – with which ingredients?

I’ll admit it, a lettuce head like that doesn’t knock you over. So it also depends on the right ingredients! And with a diet, that means lots of vegetables!

These varieties not only have very few calories. But there are also valuable minerals, vitamins, secondary plant substances and so on.

Perfect for example are carrots, tomatoes, paprika, cucumber, fennel, courgettes and/or mushrooms. Kohlrabi, aubergine and other varieties are also a very good choice. So you can give your creativity free rein and combine it as you like!

  1. Cores are also a very good choice.
  2. Roast these ingredients in a pan without fat.
  3. Seeds and nuts also make a very good figure in salads.
  4. Because all these ingredients are full of fat-soluble vitamins, magnesium, vegetable fatty acids and zinc.

A salad without dressing? There would be something missing! However, the biggest fat trap lurks here. If you use plenty of ketchup and cream in the sauce, you don’t have to be surprised if the scale’s indicator doesn’t want to go down. It is better to have a homemade dressing with the following ingredients:

  • walnut oil
  • rapeseed oil
  • olive oil
  • pumpkin seed oil
  • argan oil
  • balsamic vinegar
  • salt and pepper
  • a little honey and/or mustard as you like
    salad diet - honey sweetens up your salad with low calories
    salad diet – honey sweetens up your salad with low calories

Here is a tasty dressing recipe: Mix 1? tbsp. walnut and olive oil with 1 tbsp. balsamic vinegar and 1 tbsp. orange juice. Then season to taste with salt and pepper as well as honey and mustard – enjoy your meal!
Losing weight with the salad diet – what else should you keep in mind?

By the way, sprouts also cut a very good figure in salads. They provide plenty of protein, vitamins and minerals and taste great!

The same applies to herbs such as chives or parsley. Healthy with plenty of iron, chlorophyll, vitamin C and folic acid as well as essential oils, they give the salad the last pep. You are also welcome to experiment a little bit and try out dill, chervil, cress, borage, sorrel and pimpernelle. Chopped small, they give the salad that certain something!

  1. With certain ingredients you can also conjure up highlights.
  2. For example, with lean fish or lean meat.
  3. A lettuce with lean cheese is also well suited in this respect.

What are delicious salad diet recipes?

You want to get started and are now looking for tasty salad diet recipes? Then we would like to give you some inspiration!

Pompadour salad

Ingredients (for 1 serving)

  • 100 g raw peas
  • 1 small half fennel tuber
  • 1 tomato
  • 100 g Batavia salad
  • Oil – Oil
  • 1 pinch of mustard
  • 1 tsp vinegar
  • 2 tablespoons orange juice
  • 80 g chicken breast


Blanch the peas in boiling water for 1 minute. Then rinse in ice-cold water and allow to drain well in a sieve. Plane the fennel tuber and cut the tomato into eight pieces. Now cut the Batavia salad into broad strips. Stir a dressing with 1 tablespoon of oil, mustard, vinegar and orange juice. Then carve the chicken breast, season and sprinkle with a little mild curry powder. Fry 1 teaspoon of oil in a pan until crispy. Finally, add the dressing to all salad ingredients. Spread the chicken on it. Sprinkle with chervil and serve.

(370 kcal, 15 g fat, 30 g carbohydrates, 29 g protein)

Light turkey salad

Ingredients (for 1 serving)

  • 200 g tomatoes
  • 3 spring onions
  • 80 g finely chopped smoked turkey breast
  • 2 tbsp. low-fat curd cheese
  • 100 g cucumber
  • 1 tablespoon salad cream (25% fat)
  • salt and pepper
  • some lemon juice
  • 100 g oak leaf or ice salad
  • 50 g wholemeal bread


Tomatoes eighth. Cut the spring onions into fine rings and gherkin finely sliced. Now cut the turkey breast into bite-sized strips. Mix the low-fat curd cheese with the salad cream. Now season with a little lemon juice, season to taste with salt and pepper. Mix everything well. Serve on the oakleaf or iceberg lettuce and sprinkle with the herbs. Wholemeal bread goes well with this.

(325 kcal, 7 g fat, 35 g carbohydrates, 30 g protein)

Italian salad

Ingredients (for 1 serving):

  • 1/4 Batavia or iceberg salad
  • 150 g of melon pulp
  • 2 tsp oil
  • 40 g mozzarella (light version)
  • 1 teaspoon of light balsaminco vinegar
  • salt and pepper
  • leaves of a few stems of basil or coriander
  • 40 g air-dried, thinly sliced ham
  • 5 grissini (approx. 25 g)


Wash the lettuce head and spin dry, then cut into fine strips. Dice the melon flesh. Place the diced mozzarella in a bowl of sufficient size together with the diced mozzarella. Mix the oil and the balsamic vinegar. Add a little water and add salt and pepper to taste. Stir the sauce into the salad. Garnish with ham. Finely chop the basil or coriander, sprinkle over the salad.

(375 kcal, 15 g fat, 33 g carbohydrates, 25 g protein)

Salad Diet
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