Weight loss on mind? Add these 5 healthy salads to your diet

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Weight loss can be really hard, especially if you are a foodie. Rather than relishing the dishes in front of you, counting calories becomes more important. This means that you have to take a break from some of your favourite treats. Let us remind you that eating bland or boring food is not how your weight loss journey should be. Yes, fried foods and dishes that have a lot of calories need to be crossed out from your diet till you achieve your fitness goals. You can be careful about your diet and also dig into some delicious foods. Healthy salads can help in weight loss in a big way.

Health Shots connected with Susmita, Executive Nutritionist, Cloudnine Group of Hospitals, Bellandur, Bengaluru, to know some healthy salad options for women aiming for weight loss.

5 healthy salads recipes for weight loss

1. Chickpea salad


* Cooked chickpeas – 1 cup
* Chopped onion -1
* Chopped tomato – 1
*Cucumber – ½ cup
* Lemon juice – 1 teaspoon
* Salt and pepper – As per taste


Mix all the ingredients in the bowl, and then serve fresh.

Benefits of chickpea salad

Going by the ingredients, you can make out that this is a protein-filled salad. Susmita says that it provides energy and fiber. Chickpea is a good source of calcium that helps in strong bones, and it provides satiety, promotes weight loss, improves gut health and helps to lower cholesterol.

Salads can help in your weight loss journey. Image courtesy: Adobe Stock

2. Paneer salad


* Low fat paneer cubes – 50 grams
* Cherry tomatoes – 1/2 cup
* Chopped onion – 1
* Chopped lettuce – 1 cup
* Lemon juice – 1 teaspoon
* Salt and pepper – As per taste
* Oil – 2 teaspoon


Sauté the paneer cubes in oil in a heated pan then mix the ingredients and serve fresh.

Benefits of paneer salad

Since paneer or cottage cheese has milk content, it is an excellent source of calcium. It also happens to be an ideal source of protein for a vegetarian, says the expert. Lettuce is also rich in vitamin K, water, beta carotene and fiber. This recipe is loaded with anti-oxidants that help in preventing the risk of cardio vascular disease while also helping in losing weight.

3. Egg salad


* Boiled whole egg – 2
* Chopped cabbage – 1/4 cup
* Tomatoes – 1/2 cup
* Chopped onion – 1
* Salt, pepper and chaat masala – As per taste
* Chopped green chillies – 1
* Coriander leaves – Fist full
* Grated carrot – 1/4 cup


Cut the eggs into four parts then mix all the ingredients and serve fresh.

This salad is a good breakfast option or if you love your evening snacks, this is a healthy option.

Benefits of egg salad

Eggs provide protein, unsaturated fats and vitamins like B6, D and B12. Carrots are a good source of fiber, beta carotene, anti-oxidants and potassium. Susmita says that having this salad, can help to improve gut health, lower risk of cancer and of course, promote weight loss.

Egg salad has many benefits. Image courtesy: Shutterstock

4. Beetroot salad


* Low fat curd – 150 ml
* Chopped onion – 1
* Salt and pepper – As per taste
* Grated beetroot – 1/2 cup


Mix the ingredients and have it with a healthy lunch.

Benefits of beetroot salad

Beetroot is a low calorie vegetable, which helps to keep blood pressure in check. It also has anti-inflammation properties, supports brain function, and is a good source of soluble and insoluble fibers that help in weight loss.

5. Apple spinach salad


* Sliced apple – 1
* Salt and pepper – As per taste
* Washed spinach – Fist full
* Pomegranate -1/2 cup
* Onion rings – ¼ cup
* Lemon juice – 2 teaspoon
* Mixed nuts and seed – 3 tablespoon


Mix all the ingredients and serve fresh.

Benefits of apple spinach salad

Apple and pomegranates are yummy and are good sources of fiber, anti-oxidants, water, potassium and magnesium. Its phytochemicals provide protection against diseases and help in weight loss, says the expert. Spinach is loaded with iron, magnesium, folate and fiber. It also improves eye health.

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