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Fitness recipes for 11 delicious and healthy salads

Do you like vegetable and fruit salads too? It does not matter how many recipes you know, after some time you will just get bored of them. That’s why we bring you 11 tips for delicious and healthy salads that you should definitely try. They are full of new ideas, different combinations of tastes and lots of protein.

1. Summer melon salad

The ideal combination of summer food must also be seen on the plate. The sweet melon and the salty taste of feta cheese don’t seem to match. But if you’re not afraid to experiment, make sure to try this summer hit.

Ingredients:

  • 1 ½ litre of red melon cut into cubes
  • 1 cup of sliced fresh mint
  • ¾ cup of red onion cut into strips
  • ¾ of a cup of crushed feta cheese
  • ½ cups of pitted black olives
  • 1 tablespoon of lime juice
  • A little bit of olive oil in spray

Procedure:

Place the onion slices in a smaller bowl and add lime juice. Let sit for about 10 minutes. During that time the lime will soften the taste of raw onion. Put the sliced melon, feta cheese, olives, onion with lime juice and mint into a larger bowl. Mix thoroughly and finally sprinkle the salad with olive oil. Bon appetite. [1]

Summer melon salad

Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
2247,3 g22,8 g9,6 g3,1 g

2. Chicken salad with fruits

This salad will certainly please fruit lovers but will satisfy carnivores as well. The combination of grilled chicken and juicy strawberries may look courageous but tastes delicate.

Ingredients for salad:

  • 4 cups of sliced Roman salad
  • 2 cups of boiled and sliced chicken breast
  • 2 cups of sliced strawberries
  • ½ cups of dried cranberries
  • ¼ of sliced red onion
  • ¼ cups of crumbled goat cheese
  • ¼ cups of chopped almonds

Ingredients for dressing:

  • 1 cup of strawberries
  • ¼ cups of balsamic vinegar
  • ¼ cups of olive oil
  • 1 clove of finely chopped garlic
  • 1 tablespoon of Dijon mustard
  • a pinch of salt
  • a pinch of black pepper

Procedure:

Put all the dressing ingredients in the blender and mix thoroughly. Place the chicken pieces in a bowl, add salad, strawberries, cranberries, onions, cheese and almonds. Pour dressing on the top and mix well. Tasty salad is born, yummy! [2]

Chicken salad with fruits
Nutritional values 1 out of 5 servings
CaloriesProteinsCarbohydrateFatsFibre
29321 g21,2 g16,6 g3,6 g

3. Salad with grilled salmon and avocado

Are you a fan of salmon? In this case, you have to taste this simple and healthy salad, which you can prepare in a few minutes.

Ingredients for salad:

  • 4 skinless salmon fillets
  • 400 g of mixed lettuce
  • 3 avocados
  • 1 cucumber

Ingredients for dressing:

  • 4 tablespoon sliced mint
  • 3 tablespoon of olive oil
  • 2 teaspoon of agave syrup
  • grated peel and juice from 1 lime

Procedure:

First, we prepare the dressing by mixing all the ingredients. Then cut the ingredients into salad. Peel the avocado, get rid of stone and cut it into thin slices. Cut the cucumber longitudinally in quarters and then into pieces. Put the salad, avocado and cucumber in a bowl and pour half of the dressing on the top.

Season the salmon fillets and rub them with olive oil. Heat the pan and roast the fillets for 3-4 minutes from each side. Serve the pieces of salmon on a vegetable salad, which is then topped with dressing. Bon appetite! [3]

Salad with grilled salmon and avocado

Nutritional values 1 out of 4 servings
CaloriesProteinsCarbohydrateFatsFibre
45823 g7 g38 g4 g

4.Healthy potato salad

Many know potato salad as a Christmas delicacy, which is not actually low-calorie food. You may not have known, but we can also prepare potato salad in the fitness version.

Ingredients:

  • 400 g of small potatoes
  • 2 bundles of radish
  • 1 small cucumber cut into crescents
  • 1 red onion cut into strips
  • a handful of chopped dill

Ingredients for dressing:

  • 100 ml of rapeseed oil
  • 20 g mustard
  • 1 tablespoon of white wine vinegar
  • 1 tablespoon mustard seeds (fried in a dry pan)
  • agave syrup according to taste

Procedure:

Boil the peeled potatoes in salted water for about 10 minutes until soft. Drain them and let them cool. In the meantime, we prepare the dressing. All the ingredients – oil, mustard, wine vinegar, mustard seeds and some agave syrup are mixed together. Cut the potatoes in half and mix them with dressing. Add sliced radishes, cucumber, onion and dill. Mix well and serve. Enjoy! [4]

Healthy potato salad

Nutritional values 1 out of 10 servings
CaloriesProteinsCarbohydrateFatsFibre
1402 g3 g11 g2 g

5. Traditional Greek salad

Greek salad offers many variations. Maybe you also saw a Greek salad with meat or pasta. We will introduce you to the traditional version of Greek salad, which you can then customize to your taste.

Ingredients:

  • 4 medium-sized tomatoes
  • 2 slices of feta cheese
  • 1 cucumber
  • 1 green pepper
  • 1 red onion
  • 60 g black olives (ideally Greek Kalamata olives)
  • 4 tablespoon of olive oil
  • 1-2 tablespoon red wine vinegar
  • ½ tablespoon of dried oregano
  • a bit of salt

Procedure:

Cut tomatoes, cucumber, pepper and red onion. Put the ingredients in a bowl and add a large handful of pitted olives. Season the mixture with olive oil and red wine vinegar. Mix gently and add larger pieces of feta cheese. Finally, sprinkle the salad with dried oregano. Bon appetite or in Greek “Kalí órexi”! [5]

Traditional Greek salad
Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
2065,3 g5,2 g17,5 g9 g

6. Mexican corn salad

Mexican corn salad will delight you not only in its colour, but also in its taste. You will love this red-golden salad for its easy preparation and exotic Mexican flavour. It is perfectly suitable as a side dish for meat or just for lunch or dinner.

Ingredients:

  • 2 x 340 g can of corn (preferably without salt)
  • 2 large tomatoes cut into pieces
  • 1 red onion chopped finely
  • 10 g coarsely sliced coriander
  • 4 tablespoons of olive oil
  • 2 teaspoons of agave syrup
  • juice from 2 limes

Procedure:

Place the corn, onion, tomatoes and coriander in a bowl. In a second separate container, mix the lime juice with olive oil and agave syrup. Season the dressing according to your imagination and mix it with vegetables. Mix well before serving. Bon appetite. [6]

Mexican corn salad

Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
1623 g16 g9 g3 g

7. Tuna salad

Do you have eggs and can of tuna at hand? Turn them into a healthy protein bomb. The tuna is rich in omega-3 fatty acids and along with eggs it will give you the necessary proteins. This salad should definitely not be missing in the menu of any athlete.

Ingredients:

  • 300 g of tuna in olive oil
  • 250 g bean pods
  • 200 g of small red or purple potatoes
  • 200 g olives
  • 8 sliced radishes
  • 3 eggs
  • 2 pieces of lettuce
  • 3 tablespoon capers

Ingredients for dressing:

  • 3 tablespoons of olive oil
  • 1 tablespoon of white wine vinegar
  • 1 teaspoon of Dijon mustard
  • 1 clove of garlic
  • sea salt and black pepper

Procedure:

First of all, we prepare the dressing. Mix all ingredients and season them with salt and season. Put the potatoes in a pot of cold water and add 2 tablespoons of salt. Cook the cooked potatoes and place them on a plate to cool them down. Meanwhile, let’s boil the eggs for about 6 minutes. Clean The eggshells and then cut eggs in halves. Mix the lettuce, beans, olives, tomatoes, radishes, tuna pieces, eggs and sliced potatoes together. Pour the dressing on the top and serve. Bon appetite! [7]

Tuna salad

Nutritional values 1 out of 4 servings
CaloriesProteinsCarbohydrateFatsFibre
35824 g13,2 g29,2 g3 g

8. Simple tomato-cucumber salad

Tomatoes, cucumber, onion and pepper. There’s nothing more you need for this simple salad. Although it contains a minimum of raw materials, its taste is ultimate. Try this healthy salad too!

Ingredients:

  • 3 ripe tomatoes
  • 1 cucumber
  • ¼ of red onion
  • 2 tablespoon olive oil
  • 1 tablespoon of red wine vinegar
  • ½ tablespoon of Italian spices
  • a little salt and black pepper

Procedure:

Cut the tomatoes, cucumber and onion, and place them in a larger bowl. In a smaller bowl, prepare the dressing – mix olive oil, vinegar and Italian pepper. Pour the dressing into a container of vegetables and add salt and season according to taste. This salad is suitable as a side dish for meat or fish. Yummy! [8]

Simple tomato-cucumber salad

Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
652 g11 g2 g1 g

9. Light pasta salad

Pasta salad is a nice delicacy suitable for lunch in the garden or picnic. Combine your pasta and salad and the result will pleasantly surprise you.

Ingredients:

  • 220 g of whole wheat pasta (macaroni or penne)
  • 2 cups of sliced tomatoes
  • 2 cups of sliced cucumbers
  • ¾ cup of sliced red onion
  • 3 tablespoon balsamic vinegar
  • 2 tablespoon olive oil
  • 2 tablespoon basil
  • 1 ½ teaspoon of sea salt
  • a pinch of coconut sugar
  • a pinch of ground red pepper

Procedure:

Cook the pasta according to the instructions on the package. Rinse the cooked pasta in cold water and place in a bowl. Add the tomatoes, cucumbers and onions. In a small container, mix balsamic vinegar, basil, olive oil, coconut sugar, red pepper and salt. Pour dressing in a container with vegetables and pasta. Mix well and place in the refrigerator for a few hours. Bon appétit! [9]

Light pasta salad
Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
1487 g23 g4 g4 g

10. Chickpea salad

Do you like chickpeas? It is not only crucial as an additive to hummus. We’ll introduce you a very simple yet tasty salad with this vegetable rich in proteins.

Ingredients:

  • 2 cups of cherry tomatoes
  • 2 cups of sliced cucumber
  • 1 can of chickpeas
  • 1 avocado
  • ¾ cup of sliced green pepper
  • ½ fresh lemon
  • ½ cups of fresh parsley
  • ¼ cups of sliced red onion

Ingredients for dressing:

  • ¼ of cup of olive oil
  • 2 tablespoon red wine vinegar
  • a little cumin
  • salt and black pepper

Procedure:

Cut the avocado into cubes and place it in a bowl, pour it over with lemon juice. Add the rest of the ingredients and mix gently. Place the salad in the refrigerator for at least an hour. Bon appetite. [10]

Chickpea salad

Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
2386 g20 g15 g7 g

11. Beet fitness salad

Feta cheese is suitable for many types of vegetables, but it tastes delicious especially with beet. The mild sweetness of the raspberry and the salty taste of feta cheese are very original. In addition, lemon vinaigrette even more accentuates all ingredients. Vinaigrette is a type of sauce that is made from a combination of an oil with an acidic liquid, such as vinegar or lemon juice.

Ingredients:

  • 4 medium sized beets
  • 60 g feta cheese
  • 2 tablespoons of coarsely chopped parsley

Ingredients for lemon vinaigrette:

  • 3 tablespoons of lemon juice
  • 3 tablespoons of olive oil
  • 2 cloves of finely chopped garlic
  • ½ teaspoon of black pepper
  • ½ teaspoon of salt

Procedure:

Let’s cook beet first. We recognize the cooked beet by the fact that we can simply stick a fork into it. Then peel the beet and cut it into cubes. Now, cut the feta cheese into cubes of approximately same size. Chop parsley and mix all the ingredients together with lemon vinaigrette. Bon appetite. [11]

Beet fitness salad

Nutritional values 1 out of 6 servings
CaloriesProteinsCarbohydrateFatsFibre
1132,8 g6,6 g9 g1,6 g

We believe that we have inspired you with our selection of recipes and you will prepare some of them for a quick lunch or dinner. If you try one of them, be sure to write us in the comments. Do you want your friends to know about this article? Feel free to support it by sharing.

Sources:

[1] Jessica Mayo – Watermelon Summer Salad – https://www.allrecipes.com/recipe/74824/watermelon-summer-salad/

[2] Alyssa Rivers – STRAWBERRY CHICKEN SALAD WITH STRAWBERRY BALSAMIC DRESSING – https://therecipecritic.com/strawberry-chicken-salad-with-strawberry-balsamic-dressing/

[3] Good Food – Salmon, avocado & cucumber salad – https://www.bbcgoodfood.com/recipes/4521/salmon-avocado-and-cucumber-salad

[4] Tom Kerridge – Summer allotment salad with English mustard dressing – https://www.bbcgoodfood.com/recipes/summer-allotment-salad-english-mustard-dressing

[5] Suzy Karadsheh – TRADITIONAL GREEK SALAD RECIPE – https://www.themediterraneandish.com/traditional-greek-salad-recipe/

[6] Chelsie Collins – Mexican corn salad – https://www.bbcgoodfood.com/recipes/mexican-corn-salad

[7] Donal Skehan – Healthy food is boring? These recipes will change your mind – https://www.irishtimes.com/life-and-style/food-and-drink/healthy-food-is-boring-these-recipes-will-change-your-mind-1.3145707

[8] Lauren Allen – TOMATO CUCUMBER SALAD – https://tastesbetterfromscratch.com/tomato-cucumber-salad/

[9] Clean Eating Healthy Pasta Salad – https://www.eatingbirdfood.com/healthy-pasta-salad/

[10] Holly Nilsson – Chickpea Salad – https://www.spendwithpennies.com/chickpea-salad/

[11] BEETROOT AND FETA CHEESE SALAD – http://www.scrambledchefs.com/beetroot-and-feta-cheese-salad/