Ideas Of Healthy Salads For Weight Loss

Reading Time: 5 minutes

The benefits of eating healthy salads for weight loss

If you have been looking to remain slim and trim, adding a healthy salad to your diet is an excellent choice. Not only do salads contain numerous vitamins and minerals, but they are often able to stave off pangs of hunger that might otherwise cause you to turn to more calorie-laden foods.

The best salad is the one you’ll actually enjoy and eat. So if you’re tired of wilted greens and need to perk up your lunch or dinner salad, here are some ideas.

Bests healthy salad recipes

Have you been searching for a healthy lunch idea that will provide you with numerous flavourful options? If so, the three recipes found below should come in handy.

Healthy Chicken Salad

Combine lettuce, tomato, fresh olives, and slices of chicken breast. Add a touch of vinaigrette for flavour if desired.

Healthy Tuna Salad

Use chunk light tuna in water (as opposed to any type of oil). Celery, onions, lemon juice, and garlic can be included depending upon your unique tastes. Add all-natural croutons for an extra bit of texture.

Healthy Egg Salad

Hard boil two to three eggs. Add two egg whites and one cooked yolk (a rich source of omega-3 fatty acids). Vegetables such as lettuce, carrots, cucumber, and cherry tomatoes can then be combined with a citrus-based dressing.

Healthy Salad Dressing

Examples of Healthy Salad Dressings

It is best to stay away from any processed dressings, as these normally contain a significant amount of fat and salt. A healthy salad dressing such as one utilising vinegar or citrus fruits is a much better alternative. The good news is that a low calorie salad dressing is actually much easier to concoct than you may have been led to believe.

Salad dressing is actually easy to make at home with a few simple ingredients you likely already have in your panty. Search online for healthy salad dressing recipes and try a few. And salad dressings you make at home will have no added preservatives. Here are some ideas:

Citrus or vinegar-based dressing

Look for dressings that are citrus or vinegar-based. If a dressing is called Creamy anything, it almost always means that there’s plenty of fat and cholesterol in the batch.

Both citrus fruits and vinegar will provide your healthy salad with a burst of flavour; helping to liven up any meal. Of course, individual tastes will come into play. While citrus fruits can be purchased at any organic market, you can also make vinegar at home. Let’s look at one tasty recipe.

You will first need to mix equal parts of virgin olive oil and lemon juice. Then, combine these with organic Dijon mustard and crushed black pepper. If you desire your dressing to be spicier, it is possible to instead choose powdered cayenne pepper. Mix thoroughly and apply.

Spices or seeds dressing

You might also consider forgoing the dressing and adding raw sunflower seeds or other healthy toppings for extra nutrition, crunch and flavor. Also, if you season a salad with lemon pepper, garlic pepper, Italian seasoning, mustard, dill or other spices, you might not miss the dressing at all.

Spices can also be used to create a tasty salad for weight loss. Curcumin, cilantro, dried rosemary, and cayenne pepper (mentioned in the previous section) are all possibilities.

However, you may want to include seeds within the ingredients of a healthy salad. Consider these crunchy and tasty options:

  • Pine nuts (very high in fibre and vitamin E)
  • Walnuts
  • Chia seeds
  • Crushed pumpkin seeds


Be sure to experiment, as the options are nearly limitless.

Healthy Salad Recipes

Low calorie salad dressing: Grains

Cheese in salad adds plenty of fat, cholesterol and sodium to your otherwise healthful bowl. It’s a good idea to skip the cheese. Instead of cheese, consider adding cooked lentils or quinoa. It will take your salad from boring to unusual, while adding more fiber, protein and other nutrients. Grains like quinoa will also keep you full longer than a plate of raw vegetables alone. Boost protein by adding chickpeas, cooked potatoes, beans or corn.

You can also add whole grains and cereals when creating a diet salad. Barley, rye, wheat, and oats are all viable possibilities. In fact, barley is particularly beneficial in terms of reducing your appetite (it contains high amounts of fibre).

Fruit dressing in healthy salad

Fruit dressings are another excellent alternative; particularly if you are not a fan of bland salads. You can choose to add a medley of grapes, watermelon, oranges, pineapples and pears at your discretion. Blueberries and raspberries will provide excellent antioxidant benefits while including a touch of fat-free yogurt is a great option if you enjoy creamy dressings.

You can add grapes cut in half perhaps or strawberries, mandarin orange slices or any kind of small berry too. A small sprinkling of dried fruit like raisins or goji berries (wolfberries) will give the salad a sweet or tart zing.

Other ingredients

The FitWatch blog recommends these additional ingredients to boost the pleasure and nutrition you get from a salad: green olives, capers, hot peppers, sesame seeds, pumpkin seeds, a squeeze of lemon or lime juice, granola, sardines, salsa, marinated mushrooms or artichoke hearts, tofu, pickles, water chestnuts, hard-boiled eggs and more.

The point is to think outside the box about what makes a great salad. Hopefully, you’ll feel inspired to try something new in your salad bowl today.

Whenever you’re inspired to take control of your health, take a look at the Spatz3 adjustable gastric balloon to see how it can help you meet your personal wellness goals.

Healthy Salads for Weight Loss

Including healthy salads in your diet with the gastric balloon

What about if you have recently been fitted with a Spatz3 adjustable gastric balloon? The good news is that the healthy salad recipes mentioned throughout the article can represent a perfect addition to a well-balanced diet. Not only will you be obtaining vital vitamins and nutrients, but the high fibre content associated with numerous vegetables can help to control any cravings throughout the day.

Thankfully, all of the suggestions highlighted earlier are easy to make and extremely tasty. Regularly consuming a healthy salad is one of the best ways to reduce your caloric intake while enjoying a much-needed boost of energy. Feel free to bookmark this post for future reference!

Contact a Spatz3 representative
near you

Learn More About The Spatz3

Contact A Spatz3 Representative Near You