When you are thinking about diet or weight loss meal plans, the first thing you ought to do is maintain your mind. It plays all the games. Having a salad in your diet is healthy and essential to your body. Salads do not have the presence of cholesterol. Furthermore, they are naturally low in calories as well as sodium.  

Salads are usually served cold. The buzz about salad commenced from the Roman Empire. Ancient Romans used to take up raw vegetables, and mix it with vinegar and oil as dressing. They even added some herbs for extra flavor.  

In today’s article, we will come across some healthy recipes for weight loss.

Can salad reduce weight?

Something that is weight-loss-friendly – then it ought to be salad. Preparing a salad in different ways contributes to weight loss. They are loaded with fiber along with vitamins and minerals. Adding all the above to your weight loss diet ensures the intake of top-notch nutrients.  

Is salad good for losing belly fat?

The answer is Yes. Eating salad helps in burning fat. There is a total mix of healthy grains that suffices a complete healthy meal. When you are taking a portion of healthy vegetables in your diet and mixing it with pasta or a sandwich, you will be able to see the difference yourself. Your body will have a lean transformation. Adding leafy greens to your salad opt for help in burning belly fat.

Best time to eat salad for weight loss

The best time to eat salad is right before your meal. If you are trying to lose weight, try eating your salad like an “appetizer”. A salad is loaded with low-calorie veggies that helps you in keeping full. When you are going to have your main meals, you are less likely to intake more calories.

Salad recipes for weight loss

1. Chickpea Vegan Salad

Ingredients –

  • 1 can chickpeas
  • 1 bunch  fresh parsley,
  • 1 lime
  • 1  pre-cooked beetroot
  • 2 tbsp. mixed seeds
  • 1 orange (sliced in filets)
  • 1 tsp hot sauce
  • 1 garlic clove
  • 4 tsp olive oil
  • Water
  • Salt and pepper to taste

Directions –

  • Drain the chickpeas and roast the seeds on medium flame. Make sure that there is no fragrance.
  • Chop the parsley and blend it with lime zest, lime juice, garlic, hot sauce, olive oil, salt and pepper. Blend until green and smooth.
  • In a bowl, add the chickpeas with the parsley dip. Give it a good toss. Add salt to taste. Service with orange and beetroot for enhanced flavor.

2. Spinach and Cabbage Salad

Ingredients –

  • ½ cup shredded spinach leaves
  • ½ cup shredded cabbage
  • ½ cup shredded red cabbage
  • 2 tablespoons of chopped walnuts
  • ½ cup grated carrots
  • 2 tsp lime juice
  • 1 tbsp. chopped garlic
  • ¼ tsp mustard powder
  • Black pepper & Salt to taste

Directions –

  • Make sure to wash the veggies thoroughly.
  • In a big bowl, combine all the ingredients well. Toss it thoroughly.
  • Serve it all at once.

3. Arugula Lentil Salad

Ingredients –

  • ½ cup cashews
  • 1 cup chopped onion
  • 1 tsp olive oil
  • 1 chili / jalapeño
  • 4 sun-dried tomatoes tossed in oil
  • 3 whole grain
  • 1 cup cooked brown lentils
  • 1 handful arugula
  • 2 tbsp balsamic vinegar
  • Salt and pepper to taste
  • 1 tsp maple syrup

Directions –

  • Roast the cashews on low heat for three min.
  • Toss onions in olive oil for 3 min. on low heat.
  • In the meanwhile, chop the chili and dried tomatoes. Cut the bread into bite-sized pieces. Add them to the pan and toss for 2 min.
  • Now, mix all the ingredients together in a bowl.
  • Season it with salt and pepper.
  • Add the washed arugula and raisins to the bow.
  • You may add lentils followed by salt, pepper, maple syrup and balsamic vinegar.

4. High Protein Black Bean and Corn Salad

Ingredients –

  • 1 can kidney beans
  • ½ cup sweet corn
  • 1 red onion chopped
  • 2 spring onions chopped
  • ⅓ cup instant couscous (just add water for quick results)
  • ½ cup vegetable broth
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 2 tbsp ground cumin
  • 2 tbsp paprika powder
  • 2 tbsp chili flakes
  • 1 clove garlic

Directions –

  • With the help of boiling water, make the vegetable broth. Pour it over the couscous in a large bowl.
  • Make sure that you are pouring only a little water. It should be balanced.
  • Drain and rinse the beans and corn.
  • After 5 min, the couscous is ready.
  • Mix it with chopped onions, beans and corn.
  • Add the rest of the ingredients. You are ready to relish your salad.

5. Capsicum and Bean Sprout Salad

Ingredients –

  • 1 ½ cup bean sprouts
  • ¼ cup thinly sliced capsicum
  • 1 tbsp garlic, finely chopped
  • 1 tbsp soy sauce
  • 2 tbsp vinegar
  • ½ tsp chili powder
  • ½ tbsp sugar
  • 1 ½ tbsp roasted peanuts,
  • 1 ½ tsp oil
  • 1 tbsp finely chopped spring onions

Directions –

  • In a bowl, mix soy sauce, vinegar, chili powder, sugar and peanuts.
  • Keep that aside.
  • In a pan, add oil, heating on medium flame.
  • Now, in a pan, add oil, and heat it on medium flame. Add garlic and sauté for some time. Let it cool.
  • Now add the bean sprouts and capsicum along with the dressing. Toss it well.

6. Tangy Salad

Ingredients –

  • 1 cup sliced cucumber
  • 2 cups iceberg lettuce
  • 2 cups de-seeded tomatoes chopped in cubes
  • 1 tbsp basil leaves
  • 1 tbsp chopped garlic
  • 2 tbsp lemon juice
  • 1 tbsp olive oil

Directions –

  • Mix and toss all the above mentioned ingredients in a bow.
  • Serve immediately.
  • Combine all the above-mentioned ingredients and mix well.
  • Serve immediately.

7. Chickpea Avocado Salad

Ingredients –

  • 1 can chickpeas
  • 1 avocado
  • 1 handful cilantro
  • ½ red onion
  • ⅓ cup feta cheese (or similar)
  • 1 tbsp lime juice
  • 1 tbsp honey
  • Salt and pepper to taste

Directions –

  • Rinse and drain the chickpeas.
  • Dice up the avocado. Chop the cilantro well. Dice up the onion as well.
  • Mix all the above ingredients in a bowl.
  • Add feta cheese, honey and lime juice. Toss it well.
  • Season it with salt and pepper.

8. Corn, Broccoli and Jalapeno Salad

Ingredients –

  • 1 ½ cup boiled corn
  • 3 cups broccoli florets
  • ½ cup chopped onions
  • 1 tbsp. chopped jalapeno
  • 1 tsp olive oil
  • Salt to taste

Directions –

  • Steam the broccoli. Keep it aside.
  • Heat oil in a pan. Toss the onion on medium heat for some time.
  • Add the rest of the ingredients and cook on high flame.
  • Serve hot.

9. Mix Vegetable Salad

Ingredients –

  • 1 cup diced capsicum
  • 1 cup diced cucumber
  • ½  cup cubbed carrots
  • Spinach and cabbage leaves
  • 2 tsp lemon juice
  • Black pepper and salt to taste

Directions –

  • Take all the chopped veggies in a bowl. Toss it well.
  • Add lemon juice followed by salt and pepper.
  • Mix well and serve.

10. Sweet Potato and Broccoli Salad Bake

Ingredients –

  • 1 medium sweet potato
  • 1 cup broccoli florets
  • 1 red chili pepper
  • 2 sprigs parsley
  • 2 clove garlic
  • 1 green onion
  • 1 tbsp. olive oil
  • 1 cup pre-cooked edamame beans
  • ½ cup quinoa
  • 4 oz baby spinach
  • 1 tsp grated ginger
  • 1 ¼ tbsp apple cider vinegar
  • Sugar
  • 4 ½ tsp low sodium soy sauce
  • Sesame oil
  • Salt and pepper to taste

Directions –

  • Preheat the oven to 200 C.
  • Cook the quinoa as per mentioned in the package.  
  • Wash the sweet potato, and cut it in half. Dice it into small cubes.
  • Thinly slice chili, parsley, garlic and green onion.
  • Add them all in a bowl followed by olive oil along with little water.
  • Lay sweet potato and broccoli on a baking sheet. Brush with olive oil mix, salt and black pepper.
  • Bake them for 24 min. Add the edamame beans. Give it a little toss and bake it for 2 min more.
  • In the meanwhile, create the dressing with grated ginger, apple cider vinegar, sugar, soy sauce and sesame oi. Let it rest for some time.
  • Lay the quinoa base topped with roasted veggies and spinach. Drizzle dressing and enjoy.


Salads can be really exciting. You can create different ones daily. If you are doing it right, it could be highly delicious. They are not only healthy but also have tons of nutrients. Being super versatile, they further help you in losing weight.

FAQs –

Can you lose weight by eating salad everyday?

Yes, you will lose weight. Try having different salads every day. You will have a change in taste as well as it will not be monotonous any more. Whether it is green leafy ones or you are opting for a fruit salad, intake of the same will boost in weight loss journey.

Can I eat only salad for dinner?

It might not be the best idea to have only salad for dinner. You are missing out on fiber as other nutrients intake. For this, it is better to have a salad as an appetizer along with your dinner meal.

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