21 Healthy Salad Recipes Slimming 3 Lb with Salad: The Ultimate 7-Day Diet Plan

• 2015

You want to lose 3 pounds? You can do that with our salads: They are ready in no more than 25 minutes, great for preparing - and ideal to take away.

1. How to make the perfect slim salad together
2. 7 typical fattening on the salad
3. 7 days, 21 salads - immediately 3 kilos away: 21 healthy salad recipes

On summer days we feel like having a light meal - and a few pounds less. Salads are ideal. Those who still think that they are rather boring in terms of culinary delights are mistaken: the variety of green leaves, raw vegetables and side dishes is huge - and they are the best thing that can happen to your figure. Why? Because they satiate well without straining the stomach. And, if optimally put together, bring along metabolism-activating vitamins (eg vitamin C in paprika) and minerals (eg zinc in cereals and meat). And you can immediately lose 3 pounds.

One more plus: they fill you fast and long! The reason: salad is chewed for quite a long time - so the stomach can send a sattling signal to the brain in good time, before eating too much. Plenty of fiber and proteins keep the digestive system busy for a long time, so that you feel fit even without snacking until the next meal. Because the blood sugar level remains stable, there is also no cravings. If only there was not the vegetable Schnippelei, which scares off many. The good news: It's a lot less work than you initially think.

You can save time by planning well. Get inspired by our recipe planner and cook for a week afterwards. Practical: All recipes are ready in no more than 25 minutes and can be well prepared and taken, even breakfast. So you can easily lose up to 3 pounds per week!

How to make the perfect slim salad together

Green creates volume: The base of your salad plate should be lettuce. Of them like plenty - and also bitter varieties like radicchio or chicory. The more varieties, the more nutrients.

Raw food saturates: Choose at least two to three kinds of raw food, eg. Beetroot, carrots, cucumbers, peppers, fennel, tomatoes. Raw food has to be chewed thoroughly and helps to get full.

Saturating carbohydrates: Cereal products such as pasta, rice, bulgur, couscous, quinoa, but also potatoes provide fiber. Choose a variety. If you prefer to eat low carb, you can take it away or take only 1-2 tbsp.

Protein promotes fat loss: meat, fish, tofu, eggs or legumes saturate for at least 3-4 hours. Choose 1-2 varieties (Caution: avoid breading) A good portion is 120-150 g (eg 2 eggs).

Fruit provides sweet vitamins: One to two types of fruit give the salad a surprising taste and valuable vitamins.

Dressing: Mix 2 teaspoons of vinegar and 1 teaspoon of oil to taste with low-fat yoghurt, sour cream, hummus, pureed avocado, tomato paste or mustard.

7 typical fattening on the salad

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7 days, 21 salads - immediately 3 kilos away: 21 healthy salad recipes

Crunchy-fresh and with the best ingredients for an active metabolism - our 21 salads make you slim with pleasure.

DAY 1

In the morning: fruit salad with soy yoghurt

Cut 1 banana, 1 apple and 80 g of grapes. Serve with 30 g of chopped walnuts and 100 g of vanilla and soy yoghurt.

C a. 490 kcal, E 10 g, F 22 g, KH 60 g

Lunch: creamy cauliflower salad

Ingredients (1 person)

• 1 tbsp salad mayonnaise,
• 2 tbsp whole milk yoghurt,
• ½ tsp mustard,
• 1 tbsp white wine vinegar,
• Salt pepper,
• ½ head cauliflower,
• 25 g hazelnut kernels,
• ½ lettuce,
• 1 green apple

preparation

Mix mayonnaise, yoghurt, mustard and vinegar, season. Cut cauliflower into small pieces. Roast hazelnuts, chop. Cut salad into strips. Cut the apple into pieces.

Mix cauliflower, nuts and apple, drizzle with salad dressing. Sprinkle lettuce over it.

Approximately 440 kcal, E 10 g, F 35 g, KH 24 g

Evening: leaf salad with goat's cheese

Wash ½ radicchio salad and 50 g lamb's lettuce, shake dry. Peel ½ red onion and cut into thin rings.

Cut 50 g of goat camembert into thick slices. Place on a tray lined with baking paper. Gratin in the hot oven at 200 ° C for about 4 minutes.

Leave 10 g bacon in a pan. Peel and chop 1 garlic clove. Mix garlic with 1 teaspoon vinegar, 2 teaspoons lemon juice, 1 teaspoon olive oil. Season with salt and pepper vigorously.

Arrange the salad on a plate, put the cheese on top and drizzle with the vinaigrette. Cover with bacon and onion rings.

Approximately 340 kcal, E 16 g, F 24 g, KH 9 g

DAY 2

Morning: Sweet salad with couscous and berries

Simmer 60 g of couscous in 60 ml of boiling water for about 10 minutes. Mix with ½ tsp cinnamon and 1 tsp honey. Serve with 100 g of blueberries and 30 g of nuts.

Approximately 490 kcal, E 12 g, F 21 g, KH 58 g

Lunch: Matjes salad

Ingredients (1 person)

• ½ lettuce,
• ½ apple,
• ½ red onion,
• 2 branches of dill,
• ½ pickle,
• 25 g sour cream,
• 75 g low-fat yoghurt,
• 1 teaspoon lemon juice,
• 100 g of chicken fillet

preparation

Cut salad and apple into pieces. Chop onion, dill and cucumber. Stir sour cream and yogurt with juice, season. Mince the fillet of pate with lettuce, onion, apple, dill and dressing.

Approximately 400 kcal, E 23 g, F 27 g, KH 6 g

In the evening: Italian chicken salad on toasted bread

Approximately Dice 150 g chicken filet. Fry in ½ tsp buttered butter, season. Quarter 50 g cherry tomatoes. Chop 15 g of olives.

2 slices of rye bread toast. Rub with a clove of garlic.

Chop garlic clove. Mix with meat, olives, tomatoes and 3 tbsp whole milk yoghurt. ½ bunch rocket chop, fold in, season.

Arrange salad on bread, sprinkle with pink pepper.

Approximately 440 kcal, E 44 g, F 8 g, KH 48 g

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DAY 3

In the morning: avocado and tomato salad

Cut ½ avocado and 1 tomato into cubes. Mix with 1 tablespoon of olive oil and 2 tablespoons of lemon juice. Chop 3-4 stalks of coriander and serve. Season with salt and pepper.

Approximately 370 kcal, E 3 g, F 37 g, KH 4 g

In the morning: Brussels sprouts and pancetta salad

Ingredients (1 person)

• 250 g Brussels sprouts,
• Sea-salt,
• 20 g almonds,
• 20 g Pancetta,
• 60 g chicory,
• 1 tbsp oil,
• 1 tbsp dark balsamic vinegar,
• 1 pinch of sugar,
• pepper

preparation

Broth sprouts in salted water for 4-5 minutes. Chop almonds. Cut pancetta into strips, chicory into pieces.

Roast almonds and pancetta in oil. Swing cabbage in. Deglaze with vinegar. Serve with salad, season.

Approximately 350 kcal, E 16 g, F 27 g, KH 10 g

Evening: salmon and spinach salad

Rub off the peel of ½ lime. Squeeze juice. Grind 5 g of ginger. Dice 1 shallot.

Mix with ginger, lime juice and peel, season. Chop ½ pepper.

Season 160 g of salmon fillet, turn into 2 tablespoons of flour. Fry the fish in 1 tsp oil from each side for 2-3 min.

Mix 25 g of spinach, pepper cubes and dressing. Serve with fish.

Approximately 400 kcal, E 34 g, F 25 g, KH 9 g

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DAY 4

Morning: exotic salad

Cut 80 g of pineapple, 80 g of grapes and 50 g of sheep's cheese into small pieces. Mix with 1 tbsp grated coconut and 1 tbsp lemon juice. Arrange on 1 wholemeal roll.

Approximately 410 kcal, E 15 g, F 16 g, KH 49 g

Lunch: carrot and cucumber salad

Ingredients (1 person)

• 15 g of salted peanuts,
• 100 g carrots,
• 100 g of cucumber,
• 25 g drink. cherries,
• ¼ bunch of dill,
• 2 stalks of mint,
• 30 ml freshly squeezed lemon juice,
• 1 teaspoon honey,
• Salt pepper,
• 1 pinch of ground coriander,
• 15 ml olive oil,
• 110 g chickpeas (tin)

preparation

Chop nuts and roast. Dice carrots. Halve cucumber and cut into thin slices. Chop cherries. Dill hack. Pluck mint leaves.

Mix lemon juice, honey, salt, pepper, cilantro and oil.

Mix carrots, cucumber, chickpeas, nuts, herbs and cherries. Mix vinaigrette. Possibly. to let go.

Approximately 410 kcal, E 9 g, F 22 g, KH 42 g

Evening: pesto pasta salad

Halve 100 g of cherry tomatoes. Boil 80 g noodles, cool. Serve with 1 tablespoon of pesto and tomatoes.

Approximately 350 kcal, E 11 g, F 7 g, KH 61 g

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DAY 5

Morning: rice pudding salad

Cut 1 nectarine and 1 banana into small pieces. Sprinkle 200 g of cooked rice pudding with cinnamon and sugar. Serve with fruit.

Approximately 300 kcal, E 5 g, F 4 g, KH 58 g

Lunch: Bulgur salad with chicken and cherries

Ingredients (1 person)

• 60 g chicken fillet,
• ¼ l broth,
• 25g Bulgur,
• Salt,
• 50 g of cherries (glass),
• 15 g pistachios,
• ¼ pomegranate,
• ¼ bunch of spring onions,
• ¼ bunch of mint,
• ¼ bunch of coriander,
• 1 tbsp lemon juice,
• ½ tsp honey,
• 1 tbsp oil,
• Pepper,
• 15 g of walnuts

preparation

Cook meat in broth. Boil bulgur with 50 ml of water, season, let it swell. Pick up the meat. Drain cherries. Chop pistachios. Remove pomegranate seeds. Cut the spring onions into rings. Chop mint and coriander. Mix lemon juice, honey and oil, season. Mix ingredients with vinaigrette and chopped walnuts.

Approximately 430 kcal, E 22 g, F 23 g, KH 31 g

Evening: sprout salad

Mix 2 teaspoons peanut butter with water, 1 teaspoon soy sauce and chilli. Add 30 g of walnuts with sauce over 200 g of bean sprouts.

C a. 430 kcal, E 9 g, F 28 g, KH 35 g

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DAY 6

Morning: tomato salad with cracklings

Cut 2 tomatoes and 1 spring onion into small pieces. Mix with 1 tablespoon of olive oil and 1 tablespoon of vinegar, season. Arrange tomato salad with dressing and 4 slices of crispbread.

Approximately 240 kcal, E 5 g, F 11 g, KH 31 g

Lunch: California salad

Ingredients (1 person)

• ¼ Lollo bianco,
• ½ tomato,
• 25 g mushrooms,
• 1Frühlingszwiebel,
• 20 g walnut kernels,
• 30 g Roquefort,
• 1 clove of garlic,
• ½ avocado,
• Juice of ½ lemon,
• 25 g yoghurt,
• Salt pepper

preparation

Cut salad and tomato small. Slice mushrooms. Cut the spring onion into rings. Chop nuts. Cut the cheese into pieces.

Chop garlic for the dressing. Crush the avocado, mix the lemon juice. Add yoghurt, season and mix everything.

Arrange salad on a plate. Drizzle with the dressing.

Approximately 460 kcal, E 17 g, F 27 g, KH 36 g

Evening: Quinoa-broccoli salad with pistachio

Cook 50 g quinoa in 150 ml salted water for about 20 minutes.

Cut 150 g broccoli into small pieces, blanch.

Cut 160 g carrots and ¼ bunch of spring onions. Peel the shells of 1 organic lemon. Squeeze juice. Chop 20 g of dates. Purée with 20 ml apple juice, ½TL honey, 1TL oil and 1 teaspoon lemon juice, season. Chop 6 stems of parsley.

Mix quinoa, lemon zest, carrots, spring onions, 25 g pistachios, parsley and dressing.

Approximately 470 kcal, E 16 g, F 16 g, KH 63 g

DAY 7

In the morning: sweet and spicy salad

1 tomato, 50 g feta cheese and 1 nectarine dice. Chop 15 g walnuts. Mix everything with 1 tbsp olive oil and 1 tbsp lemon juice. Season with chili and a little salt.

Approximately 400 kcal, E 12 g, F 28 g, KH 22 g

Lunch: Bread salad "Fattouche" with mint

Ingredients (1 person)

• ¼ flatbread,
• 4 teaspoons olive oil,
• 1 red onion,
• Ž cucumber,
• 60 g pepper,
• 50 g cherry tomatoes,
• ¼ lettuce,
• ¼ bunch of parsley,
• ¼ bunch of mint,
• 1 tbsp lemon juice,
• ½ teaspoon honey, 1 Msp. "Ras el-Hanout" (Moroccan spice mixture),
• Salt pepper

preparation

Drizzle bread with 1 teaspoon of oil, bake at 175 ° C (circulating air: 150 ° C) for about 15 minutes.

Cut the onion into thin rings. Cut the cucumber, peppers, tomatoes and lettuce into small pieces. Pluck parsley and mint leaves. Mix lemon juice, honey and 2 teaspoons oil, season.

Pluck flatbread into pieces. Mix all ingredients with 1 teaspoon of oil.

Approximately 450 kcal, E 10 g, F 19 g, KH 55 g

Evening: beetroot salad

Roll 2 beetroots (vacuumed) and 1 apple. Mix with 2 tbsp walnuts and 100 g rocket. Mix with 1 teaspoon oil and 2 tbsp vinegar and arrange.

Approximately 380 kcal, E 9 g, F 22 g, KH 35 g

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