5 recipes for dietary chicken salads for weight loss and how to make a low-calorie sauce for them

Home Mixed salads

Protein salad comes in different forms, even a vegetarian option. But no matter what combination it is in, it always performs its main function - to saturate. The basis for such a salad is always protein. Then you need to supplement it with nutritious foods such as fruits, vegetables, beans and seeds.

Proteins are one of three types of energy sources for humans. Essentially, they are the building material for bones, muscles, cartilage, skin and blood, and are also an important part of the production of enzymes and hormones. With 20 grams (or more) of protein from the salad, you can stay full until lunch thanks to nutritious ingredients like chicken, pork tenderloin, whole grains, salmon and beans.

In such salads, you should avoid any proteins that are deep-fried and the use of large amounts of sauces, which can be very rich in sugar.

The combination of grilled chicken, crunchy sliced ​​almonds and blue cheese creates a powerful source of protein. Also, such a dish can be stored for a long time if it contains starchy vegetables. For example, cabbage and sweet potatoes can be stored in the refrigerator for some time and combined with protein foods, so this salad can be prepared in advance and for the whole week.

Light protein salad

Protein salad for weight loss is the main dish for a protein diet, which involves weight loss without hunger stress. The mono-diet course should last from 5 to 7 days with a break of 3 days.

An excellent addition to this diet is kefir; it accelerates fat burning and normalizes digestion.

Composition of ingredients

Step-by-step cooking process

1. Chicken meat must be boiled, cut into thin strips, lightly fried without oil in a non-stick frying pan.
2. Broccoli and cauliflower need to be washed and disassembled into inflorescences.
3. Carrots need to be washed, peeled, and grated on a fine grater.
4. The garlic must be peeled, washed and finely chopped with a knife.
5. Prepared broccoli, carrots and garlic should be placed in a frying pan with the breast pieces, salt and pepper and simmer under a closed lid until cooked. You can add a little boiling water, but by the time it’s ready, there should be no liquid in the pan. It is necessary to choose the right time for cabbage to be ready; its beneficial properties, color and structure should be preserved as much as possible (it should not become too soft).
6. At the same time, you need to boil the egg, peel it and chop it as finely as possible.
7. The stewed ingredients should be placed in a salad bowl, allowed to cool, and topped with chopped egg and canned peas.
8. You need to add olive oil to the dish and stir.

Protein salads for weight loss can be flavored with olive oil.
Pine nuts and fresh dill, as a decoration, will perfectly complement the salad.

Calories/proteins/fat/carbohydrates per 100 g: 102/7.3/5.6/6.5.

What can I add?

It is possible to use linseed or ginger oils as a dressing. These ingredients are valuable dietary products, but it is worth remembering their specific tastes and taking this fact into account when preparing the dish. You can change the taste and aroma of the salad using different dressing options.

The following ingredients are suitable for this protein salad dressing recipe:

• natural yogurt
• sour cream
• cream
• cottage cheese
• various chopped nuts, sesame seeds, sunflower seeds
• quail eggs
• honey
• olive oil
• mustard
• garlic
• ground paprika
• white, red, black ground pepper
• any fresh herbs

How to serve a dish

Typically, mixed salad is served in a salad bowl. However, there are options for using portioned culinary forms, for example, it is possible to serve salad in beautiful transparent glasses. Original and tasty is served in portions in cheese baskets prepared independently, or in pancake plates.

You can immediately place the finished product on plates, previously decorated with Iceberg or Lettuce leaves, the use of which will also contribute to weight loss.

Decorations for protein dishes:

• fresh herbs (chopped or sprigs);
• olives;
• quail eggs (grated or cut into halves);
• cherry tomatoes (cut into halves);
• sesame seeds;
• any nuts;
• olives, olives;
• pomegranate seeds.

Salads with a high protein content are popular not only for weight loss purposes, but also should be in the diet of children, due to their growth, pregnant women, due to fetal development, athletes, due to high physical activity. Such dishes also predominate in the menu of vegetarians, due to the peculiarities of their approach to nutrition.

Products used in salads

Salads for weight loss can contain different foods, each of them has its own effect on the body:

• fruits, vegetables – enriched with vitamins, minerals, fiber, complex carbohydrates;
• cheese is a supplier of phosphorus, calcium, vitamins, and lactic acid bacteria. It has a high protein content;
• meat, seafood, fish - saturate with fat-soluble vitamins, fatty acids, protein, improve the condition of bone tissue;
• eggs are the main supplier of albumin, biotin, and unsaturated fatty acids;
• mushrooms are a low-calorie source of vegetable protein;
• nuts – improve metabolic processes and hormonal levels;
• greens - contains a variety of microelements, practically no fats or carbohydrates.

Despite the fact that all these products can be included in salads for weight loss, they are only allowed to be consumed in doses.

Protein salad from chicken hearts

A protein salad for weight loss can be diversified with chicken hearts - a protein-rich product and an excellent alternative to chicken fillet. However, it is worth paying special attention to their processing and preparation so that the meat turns out tasty, tender, soft and juicy.

Composition of ingredients

Step-by-step cooking process

1. Chicken hearts must be carefully processed: rinsed in cold running water, cleaned of films, cut in half lengthwise, remove blood clots and blood vessels. After this, you should throw them into boiling water for 5 minutes. Next, you need to change the water, add salt and leave to cook for 1 hour. The better you clean the hearts, the better they will taste and the longer you cook the hearts, the softer and juicier they will be. After cooking, drain the water and allow the offal to cool.
2. Eggs need to be hard-boiled, shelled, and cut into cubes.
3. The champignons should be thoroughly washed and cut into several flat pieces.
4. The onion must be peeled, washed and cut into half rings.
5. You need to fry the champignons with onions without using oil in a non-stick frying pan; you can add salt and pepper during the process.
6. The dressing must be prepared by mixing yogurt with mustard.
7. Dill and parsley need to be washed, dried and chopped.
8. Place fried champignons with onions, eggs, hearts, dressing in the prepared salad bowl and mix.

Decorate the finished salad with walnuts and chopped fresh herbs.

Calories/proteins/fat/carbohydrates per 100 g: 128.9/10.4/8.8/2.1.

Are breast, liver, hearts suitable for losing weight?

Chicken meat is found in almost every known diet. This is explained not only by its low calorie content (120 kcal) and affordability, but also by its rich chemical composition.

Chicken fillet contains:

• B vitamins;
• retinol;
• tocopherol;
• phylloquinone;
• phosphorus;
• iron;
• copper;
• zinc.

Chicken is a source of tryptophan, which stimulates the secretion of serotonin (the hormone of happiness). Regular consumption of dishes with chicken breast allows you to:

• cleanse the body of waste and toxins;
• stabilize weight;
• speed up metabolism;
• reduce stress levels;
• stimulate muscle growth.

The downside of a diet based on poultry is the low amount of fat. However, this deficiency can be compensated for by introducing vegetable oils (olive, pumpkin) and multivitamin complexes into the diet.

Chicken by-products are no less useful.

For example, liver fits perfectly into a protein diet due to its high protein content. A high percentage of iron, riboflavin and cobalamins prevents anemia, and low calorie content (138 kcal) allows you to maintain normal weight.

The liver prolongs the feeling of fullness for a long time, is easily digestible and does not burden the digestive system. In Asian countries, dishes with tender chicken liver are consumed for headaches, during the rehabilitation period after protracted illnesses and after difficult childbirth.

The chemical composition of chicken hearts contains proteins and amino acids that transport nutrients to cells, essential nutrients (phosphorus, iron), vitamins (retinol, phylloquinone). It is a source of essential amino acids:

• lysine;
• valina;
• leucine;
• methionine.

Important! The offal is recommended for anemia, as it increases hemoglobin. It is added as an ingredient to the menu of patients with heart disease, injuries, including complex fractures, and decreased muscle tone.

Low calorie content (165 kcal) allows you to include hearts in any diet menu.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

Salad "Protein bomb"

A dietary salad that has a unique taste thanks to its combination of crab meat with tender chicken, low-fat cottage cheese and herbs.

Composition of ingredients

Step-by-step cooking process

1. Chicken fillet must be boiled in salted water and cut into pieces.
2. Crab meat should be cut into cubes.
3. You need to prepare a dish of suitable size to mix pieces of chicken, crab meat, and cottage cheese in it.
4. The finished salad should be salted, seasoned with sour cream, and decorated with nuts and herbs.

For a spicy taste, add a clove of chopped garlic to the salad.

Calories/proteins/fat/carbohydrates per 100 g: 91.5/14.4/2/4.1.

With Chinese cabbage

Ingredients

• 300 g chicken breast
• 2 eggs
• 0.5 fork Chinese cabbage
• 1 cucumber
• 3 tbsp. l. natural yogurt
• salt, pepper to taste

Preparation

1. To prepare this protein salad with eggs and cabbage, coarsely chop the cucumber and chop the pekinka.
2. Boil the eggs, peel and chop.
3. Boil the chicken fillet. Tear the cooled meat into fibers or chop coarsely.
4. Season all ingredients with salt, pepper and natural yogurt.

Egg salad

Protein salad for weight loss made from eggs and celery is enriched with easily digestible protein, satisfying and healthy.

Celery normalizes metabolic processes, breaks down fats, reduces cholesterol, replenishes vitamins and minerals in the body, balances the nervous system, and is very beneficial for men's health.

Composition of ingredients

Step-by-step cooking process

1. Eggs need to be washed, hard-boiled, shelled and coarsely chopped.
2. The celery stalk should be washed and cut into thin strips.
3. You need to prepare garlic sauce, for this:

• you need to wash the dill, cut off the thick stems, chop finely, then crush the dill properly with a knife so that its juice is released;
• you need to peel, wash the garlic and squeeze it through a press;
• Place the sour cream in a bowl, add dill and garlic to the bowl, mix.

1. Garlic sauce must be mixed with olive oil in a one to one ratio.
2. You need to mix eggs with celery in a salad bowl, season the salad, add salt and spices to taste.

Before serving, the finished salad can be beautifully decorated with a mixture of fresh herbs.

Calories/proteins/fat/carbohydrates per 100 g: 140.9/6.1/11.5/2.8.

To lose weight, celery stalks must be eaten correctly, namely, 2 hours before bedtime and no more than 200 g per day for one week or 8-10 times a month. If you experience abdominal discomfort, reduce the amount of celery you eat by half.

What should a dinner for weight loss consist of?

Surely, you have heard more than once that those who are losing weight can only eat proteins with green vegetables for dinner. Some even claim that carbohydrates supposedly “go into fat” in the evenings. But is this really so?

Let us remind you that we do not gain weight from carbohydrates in the evenings, and certainly not from any specific foods. Extra pounds appear from a calorie surplus in the diet . If you calculate your calorie intake for weight loss and strictly monitor your dietary intake , you will lose weight in any case, regardless of what time of the day you consume carbohydrates. So don't listen to those who advise you to completely eliminate carbohydrates for dinner.

Recently, nutritionists and dietitians are increasingly advising clients to distribute carbohydrates evenly throughout the day. At the same time, it is important that each meal is balanced according to nutritional requirements. This will keep you full all day. Don't forget that carbohydrates are , first of all, a source of energy . If you are most active during the day, and in the evenings you just relax on the couch watching TV, then, of course, it makes more sense to consume the lion’s share of carbohydrates in the morning and afternoon. However, for many modern women, activity increasingly occurs in the second half of the day: finishing a difficult report at work, picking up child from kindergarten, go to the store, clean the house, work out at the gym . When you have a huge list of things to do in the evenings, you won’t be satisfied with just chicken breast and cucumber!

So forget about the ban on eating carbohydrates in the evening. There will definitely be no harm from them, if, of course, you fit into your daily calorie intake, do not overeat at night and eat 3-4 hours before bedtime.

So don't be surprised when you see carbohydrates in our dinners. However, we have also selected interesting recipes for lovers of protein dinners.

Caesar salad with shrimp

The popular, tasty and favorite Caesar salad is also high in protein and good for weight loss. The exquisite taste of this salad is guaranteed by its dressing.

Composition of ingredients

Step-by-step cooking process

1. The shrimp must be boiled in salted water (2-3 minutes), cooled and peeled.
2. Lettuce leaves must be washed, dried and torn by hand.
3. Cherry tomatoes should be washed, dried and cut into halves.
4. You need to prepare the croutons. To do this you need:

• cut the crumb of baguette or white bread into cubes;
• grease the frying pan with olive oil, add a chopped clove of garlic and heat up;
• after the garlic aroma appears (2-3 minutes), remove the garlic, put baguette pieces in the frying pan, fry, stirring, until golden brown;

The croutons should be golden and crispy on the outside, but soft on the inside.

1. Next you should prepare the dressing. To do this you will need a blender and the following steps:

• you need to wash, hard-boil the eggs, peel them, put them in a blender;
• add yogurt, mustard, olive oil, lemon juice, salt to taste and 20 g Parmesan cheese to the eggs;
• beat all the listed ingredients.

1. In conclusion, you need to take a dish and put the ingredients in it in the following sequence:

• torn lettuce leaves, pour dressing on top;
• scatter the shrimp randomly and pour the dressing on top;
• randomly scatter the chopped cherry tomatoes and pour the dressing on top;
• randomly sprinkle the salad with croutons;
• grate Parmesan cheese on top of the salad.

The salad can be laid in layers, or mixed; this is the type of serving provided for in its original classic version.

Calories/proteins/fat/carbohydrates per 100 g: 75.3/6.1/2.8/6.3.

Best Recipes

In order to lose weight, cleanse the digestive system and the body as a whole, nutritionists recommend a lot of unique dishes; let’s look at the most popular and, accordingly, highly effective.

“Brush” salad recipe for weight loss from Elena Malysheva

From the classic recipe of nutritionists, the “Brush” salad from E. Malysheva differs in calorie content and food norms. Take half a kilogram of raw vegetables: red beets, carrots, white cabbage. Peel and chop finely, like “Korean carrots.” Combine the vegetables and season with a teaspoon of fresh lemon juice. The dish is ready. Eat gradually throughout the day with water. The total calorie content does not exceed 485 kcal.

Protein salad with squid

Protein salad for weight loss with squid is original and appropriate on any table. Squid is a filling and at the same time dietary product, enriched with protein.

Composition of ingredients

Step-by-step cooking process

1. Cleaned squids must be boiled. This needs to be done correctly as overcooked squid becomes rubbery. You need to put the squid in a pan of salted boiling water (determine the moment by the presence of bubbles), wait until boiling resumes and turn it off.
2. Boiled squid should be cut into strips.
3. It is necessary to wash and chop fresh cucumbers.
4. The onion should be peeled, washed and cut into half rings.
5. Next, you need to combine all the ingredients in one dish, add salt, pepper, pour sour cream and mix.
6. Boil quail eggs, peel and cut into two parts.
7. Wash and chop fresh greens.

Decorate the finished salad with herbs and quail eggs.

Calories/proteins/fat/carbohydrates per 100 g: 66.1/6/3.2/3.8.

With Chiken

Ingredients

• 300 g chicken breast
• 2 eggs
• 1 tomato
• 1 bundle lettuce leaves
• 3 tbsp. l. natural yogurt
• salt, pepper to taste

Preparation

1. Boil the chicken breast. Cut the cooled meat into large pieces.
2. Boil the eggs. To make a protein-packed chicken salad, coarsely chop them.
3. Coarsely chop the tomato. Tear the lettuce leaves with your hands.
4. Mix the ingredients and season with natural yoghurt, salt and pepper.

Protein salad with tuna

Tuna in its own juice has a high percentage of protein content, is a carbohydrate-free product, and the method of canning it in its own juice allows you to preserve all its beneficial properties as much as possible, while becoming less caloric than fresh.

Composition of ingredients

Step-by-step cooking process

1. Peking cabbage should be washed and cut into strips.
2. Eggs need to be washed, hard-boiled, shelled and cut into small cubes.
3. Fresh cucumber must be washed, cut off the ends, and cut into strips.
4. Tuna must be mashed with a fork in a separate plate.
5. Next you need to prepare the sauce; to do this, mix sour cream with mustard.
6. It is necessary to place the prepared ingredients in a salad bowl. You need to salt carefully, since the tuna is already salted, you can probably do without salt at all.
7. Cherry tomatoes need to be washed and cut into halves.
8. Fresh greens should be washed, dried and then chopped, or you can use whole leaves and branches without hard stems.

The finished salad must be decorated with cherry tomatoes and herbs.

Calories/proteins/fat/carbohydrates per 100 g: 61.1/9.4/1.8/1.5.

Protein salad with green beans

Green beans (or unripe beans) are a valuable protein product, an alternative to meat products, are easily digested and absorbed by the body, without loading the gastrointestinal tract, which explains its popularity among people losing weight and vegetarians.

Composition of ingredients

Step-by-step cooking process

1. Green beans must be boiled for 6 - 7 minutes. in boiling salted water (run the beans into boiling water), after which they need to be rinsed in cold water using a colander.
2. The nuts need to be washed, dried in the oven, and chopped with a knife.
3. Fresh herbs must be washed, dried, and chopped.
4. To prepare the dressing, mix oil, vinegar and salt in one bowl.
5. Next, you need to take a deep dish and mix beans, nuts, chopped herbs and dressing in it.

Calories/proteins/fat/carbohydrates per 100 g: 195.6/3.3/18.7/4.1.

Question answer

What's the best way to dress salads? For dressing dietary salads, the following are best suited: olive oil, lemon juice or apple cider vinegar, fermented milk products. It is advisable not to use mayonnaise or sunflower oil.

What salads can diabetics eat? For type I and II diabetes, it is allowed to eat dishes prepared with “allowed” fresh vegetables (carrots, cucumbers, onions, beets), fruits, sauerkraut and seaweed, seafood, and herbs. The dishes help improve blood circulation, reduce sugar levels, and increase immunity.

Layered salad “High protein”

The traditional combination of chicken breast, mushrooms, and cheese is perfectly complemented by walnuts and a spicy dressing.

Composition of ingredients

• chicken breast – 2 pcs.;
• fresh champignons – 300 g;
• chicken egg – 4 pcs.;
• onion – 1 pc.;
• fresh carrots – 2 pcs. (medium size);
• cream cheese “Arla Natura” - 100 g;
• walnuts – 6 pcs.;
• thick yogurt – 150 g;
• sour cream – 300 g;
• Dijon mustard – 0.5 tsp;
• ground dried garlic - to taste;
• vegetable oil – 1 tbsp. l.;
• salt - to taste;
• pepper - to taste.

Step-by-step cooking process

1. Chicken breasts must be washed, boiled in lightly salted water, and cut into small cubes.
2. Eggs should be rinsed under running water, hard-boiled, shelled and the whites separated from the yolks.
3. Fresh carrots in their peels need to be washed, boiled and peeled.
4. Washed onions must be separated from the husks and finely chopped.
5. The champignons should be washed, chopped and fried in a small amount of vegetable oil with onions.
6. Walnuts need to be washed, peeled and chopped.
7. At the same time, you need to prepare the sauce: in a separate bowl, mix yogurt, sour cream, mustard, garlic, pepper and salt. You can adjust the taste of the sauce by increasing or decreasing the amount of the required component.
8. You should prepare a serving plate and a round-shaped molding ring of the required size. You will need to lay out the prepared ingredients on it in layers in the following sequence:

• boiled chopped chicken breast, spread sauce on top;
• The yolks should be grated over the salad and spread with sauce on top;
• mushrooms fried with onions, coat with sauce on top;
• boiled peeled carrots must be grated over the salad, coated with sauce on top;
• the cheese should be grated over the salad, and the sauce should be spread on top;
• Egg whites must be grated over the salad.

The finished puff salad should be refrigerated overnight. Before serving, it is recommended to garnish the salad with chopped walnuts.

Calorie content per 100 g: 110.4/12.6/5.7/2.2.

Main conclusions

A light salad with chicken breast can complement lunch or replace dinner during a diet without causing weight gain:

1. Chicken and its by-products are not only a source of animal protein, but also a storehouse of vitamins, amino acids and beneficial nutrients.
2. Breast contains the fewest calories.
3. Meat for salads can be boiled or baked, but not fried.
4. For dressing you should use vegetable oil, yogurt, sour cream or kefir sauce.

A large number of recipes will make the menu more varied without going beyond caloric content.

We are waiting for your comments and recipes for your favorite dietary salads with chicken breast.

Salad “Male” with meat and beans

Due to its composition, protein meat salad with beans is recommended for men. A light, yet nutritious salad will give you a feeling of fullness and provide energy.

Composition of ingredients

Step-by-step cooking process

1. First you need to boil the meat, cool it and cut it into thin bars.
2. Next you need to pickle the onions. To do this you need:

• peel, wash the onions and cut them into half rings, place them in a dish where they will be marinated;
• in a glass of water at room temperature, you need to dilute vinegar and sugar;
• Next, you need to pour the marinade over the chopped onions and leave for 10 minutes;
• in 10 minutes. drain the marinade.

1. Sweet peppers need to be washed, cleaned inside and cut into thin bars like meat.
2. Fresh herbs should be washed, dried, and chopped.
3. The garlic needs to be peeled, washed and squeezed through a press.
4. Canned beans must be washed with water through a colander and allowed to drain.
5. You need to take a salad bowl and put all the listed ingredients into it.
6. Season the salad with vegetable oil, add salt and pepper to taste and mix.

Calorie content per 100 g: 115.7/7.5/6.8/6.2.

With avocado

Ingredients

• 200 g chicken breast
• 1 cucumber
• 1 avocado
• 0.5 red onion
• 2 tbsp. l. natural yogurt
• 1 tsp. lemon juice
• salt, pepper to taste

Preparation

1. Boil the chicken breast. Tear the cooled meat into fibers or coarsely chop it.
2. Coarsely chop the cucumber and red onion into half rings.

1. Peel the avocado. Chop coarsely. Sprinkle with lemon juice to prevent the pieces from turning yellow.
2. Mix the ingredients of a protein salad for dinner, season with yogurt, salt and pepper.

Useful tips

1. You can prepare any version of protein dishes, combining various types of protein in them, if you have information about products containing it.
2. The ideal quantitative combination of protein types for the body (average data): protein of plant origin 45% (digestible by 60-80%) and protein of animal origin 55% (digestible by 90%).
3. Products containing vegetable protein (the protein content per 100 g of product is indicated in brackets):

• spirulina (65 g);
• soy (36 g);
• lentils (25 g);
• nuts (20 g);
• pumpkin seeds (20 g);
• chickpeas (19 g);
• sesame (18 g);
• quinoa (15 g);
• beans (from 10 to 21 g);
• green peas (5 g);
• avocado (4 g);
• coconut (3.3 g);
• broccoli (3 g);
• banana (1.5 g);
• dried fruits (from 1 to 5.2 g).

1. Products containing animal protein (the protein content per 100 g of product is indicated in brackets):

• chum salmon caviar (31.6 g);
• sturgeon caviar (28.9 g);
• pollock caviar (28.4 g);
• cheese (from 24 to 26.8 g);
• milk powder (25.6 g);
• rabbit meat (21.1 g);
• chicken meat (20.8 g);
• beef meat (20 g);
• lamb meat (19.8 g);
• veal meat (19.7 g);
• turkey meat (19.5 g);
• cottage cheese (from 14 – 18 g);
• eggs (12.5 g);
• milk (4.3 g).

1. With a competent approach to the diet, the formation of a daily menu, individual dishes, for example, salads, it is necessary to take into account not only quantitative characteristics (KZHBU), but also qualitative ones, namely, the compatibility of ingredients with each other. This will ensure maximum results not only in weight loss, but also for health in general.