Salads for weight loss – top 13 healthy easy salad ideas

Do you want to cook healthy easy salads for weight loss? Do you want to discover which salad recipes can help you lose weight and control your weight? Recently, VKool.com made a writing of top 13 healthy easy recipes of salads for weight loss. This writing is a collection of delicious and healthy food recipes for bodybuilding from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn more about new salads for weight loss.

Top 13 Healthy Easy Recipes Of Salads For Weight Loss

1. Asian Tofu Salad

salads for weight loss

Make 2 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 1 1/2 tablespoons of canola oil
  • 1 tablespoon of rice vinegar
  • 1/2 tablespoon of honey
  • 1 teaspoon of reduced-sodium soy sauce
  • 1/2 teaspoon of toasted sesame oil
  • 1/2 teaspoon of minced fresh ginger
  • 1/4 teaspoon salt
  • 1/2 14-ounce water-packed, package extra-firm tofu, rinsed, patted dry & cut into some 1-inch cubes
  • 4 cups of mixed salad greens
  • 1 peeled, halved lengthwise & sliced medium carrots
  • 1/2 large cucumber, chopped

Step by step instructions to make this salad recipe:

  • You whisk vinegar, honey, canola oil, soy sauce, sesame oil, salt and ginger in a bowl.
  • You place tofu & 1 tablespoon of the dressing into a large nonstick skillet.
  • You cook on medium-high heat, you turn each 2 to 3 minutes, until you see they are golden brown, about 12 to 15 minutes total.
  • You remove them from the heat, you add 1/2 tablespoon of the dressing into the pan and you stir to coat.
  • You toss greens, cucumber and carrots with the remaining dressing.
  • You serve your warm salad with a glass of jasmine tea, iced and crunchy breadsticks

2. Tuscan-Style Tuna Salad

salads for weight loss

Make 2 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 1 6-ounce can of chunk light tuna, drained
  • 1/2 15-ounce can of small white beans, such as great northern or cannellini, rinsed
  • 5 cherry tomatoes, quartered
  • 2 scallions, trimmed and sliced
  • 1 tablespoon of extra-virgin olive oil
  • 1 tablespoon of lemon juice
  • Freshly ground pepper and salt to taste
  • 1/8 teaspoon salt

Step by step instructions to make this salad recipe:

  • You combine tomatoes, scallions, oil, tuna, beans, lemon juice, pepper and salt in a medium bowl
  • You stir gently.
  • You refrigerate until you are ready to serve.

If you want to know other easy ideas of salads for weight loss, keep reading!

3. Southwestern Corn And Black Bean Salad

salads for weight loss

Make 2 servings

Black bean is one of common ingredients that are often used in salads for weight loss. Here are ingredients you will need to prepare for making this salad recipe:

  • 1 1/2 husked large ears of corn
  • 1/6 cup of pine nuts
  • 1/8 cup of lime juice
  • 1 tablespoon of extra-virgin olive oil
  • 1/8 cup of chopped fresh cilantro
  • 1/4 teaspoon salt
  • Freshly ground pepper & salt, to taste
  • 1 15-ounce can of black beans, rinsed
  • 1 cup of shredded red cabbage
  • 1/2 large tomato, diced
  • 1/4 cup of minced red onion

Step by step instructions to make this salad recipe:

  • You bring a cup of water to a boil into a dutch oven.
  • You add corn, you cover and you cook until you see it is just tender, roughly 3 minutes.
  • You let it cool enough to handle
  • You cut kernels from cobs by using your sharp knife.
  • Meanwhile, you place pine nuts into a small dry skillet on a medium-low heat
  • Then you cook, and stir, until you see it is fragrant & lightly browned, about 2 to 4 minutes.
  • You whisk lime juice, salt, pepper, oil, and cilantro in a large bowl.
  • You add the beans, cabbage, tomato, corn, pine nuts and onion
  • You toss to coat.
  • You refrigerate until you are ready to serve.
  • You scoop up this delicious salad with some warm corn tortillas.

4. Tuna Nicoise

salads for weight loss

Make 2 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 2 cups of romaine lettuce, chopped
  • 1/2 can of (6 oz) tuna, rinsed & drained
  • 10 black olives
  • 4 new potatoes (4 oz), boiled, drained & chilled
  • 1/2 cup of green beans, steamed, drained & chilled
  • 1 hard-cooked egg, sliced
  • 1/2 cup of cherry tomatoes

Dressing:

  • 1/2 Tbsp of salt-free seasoning blend or Penzeys Spice Sunny Paris Seasoning
  • 1 Tbsp of olive oil
  • 1 Tbsp of lemon juice
  • 1/4 tsp of Dijon mustard
  • 1/4 tsp of salt
  • 1/4 tsp of freshly ground black pepper

Step by step instructions to make this salad recipe:

  • To make the salad: you place your lettuce into a large bowl or onto a platter.
  • You arrange the tuna, green beans, eggs, olives, potatoes and tomatoes over top of the lettuce.
  • For making the dressing: you whisk together the oil, lemon juice, seasoning blend, salt & pepper, and mustard.
  • You drizzle over the salad.
  • Each serving is packed with 290 calories
  • To make it a meal: you add a medium whole wheat roll with total 390 calories.

5. Couscous & Vegetable Salad

salads for weight loss

Make 3 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 3/4 c of water
  • 1/2 tsp of salt
  • 1/2 tsp + 1/2 Tbsp of olive oil
  • 1/2 c of whole wheat couscous
  • 1/2 can chickpeas, rinsed & drained (1 1/2 Tbsp of liquid reserved)
  • 1/4 c of frozen peas, thawed
  • 1/2 medium carrot, coarsely shredded
  • 1/2 small tomato, chopped
  • 1/2 small yellow or red bell pepper, chopped
  • 1 1/4 Tbsp of currants
  • 1 1/4 Tbsp of finely chopped fresh chives
  • 3/4 Tbsp of pistachios or pine nuts
  • 3/4 Tbsp of lemon juice
  • 1/8 tsp of dried thyme
  • Angostura bitters (optional)
  • 1/8 tsp of dried oregano

Step by step instructions to make this salad recipe:

  • You bring the salt, water, & 1/2 teaspoon of the olive oil to a boil into a medium saucepan on high heat.
  • You stir in the couscous.
  • You remove it from the heat & you cover.
  • You let it stand for about 5 minutes, or until you see the liquid is absorbed.
  • You fluff with a fork.
  • You transfer this couscous to a bowl.
  • You add the peas, carrot, chickpeas (you set aside the liquid), tomato, pepper, chives, currants, and nuts.
  • You toss gently until mixed.
  • You whisk together the thyme, oregano, lemon juice, reserved chickpea liquid, bitters (if desired), & the remaining tablespoon of the olive oil into a small bowl.
  • You mix & pour over the salad.
  • You toss to mix well.
  • You cover and you refrigerate for about a half hour to blend flavors.
  • This salad is packed with 260 calories per serving
  • To make it a meal: you add 1 tbsp of light mayo with 3 oz tuna for a total 400 cal.

You will learn other recipes of salads for weight loss in the next part of this writing!

6. Smoked Turkey, Edamame, & Black Bean Salad

salads for weight loss

Make 2 servings

Smoked turkey meat is often used in making healthy salads for weight loss. Here are ingredients you will need to prepare for making this salad recipe:

  • 1 c of cubed smoked turkey meat
  • 1/2 can of rinsed and drained black beans
  • 1/2 can of corn kernels, no salt added
  • 1/2 c of shelled edamame, and you cook according to the package directions and you let it cool
  • 1/2 chopped med red bell pepper
  • 1/4 c of finely chopped red onion
  • 1/8 c of finely chopped fresh cilantro
  • 1/2 Tbsp of minced garlic
  • 1/2 tsp of McCormick Original Perfect Pinch, Salt Free
  • 1 Tbsp of olive oil
  • 1 Tbsp of cider vinegar
  • 1/2 tsp of Dijon mustard
  • 2 cups of field greens

Step by step instructions to make this salad recipe:

  • You combine the turkey, edamame, bell pepper, beans, corn, onion, garlic, perfect pinch and cilantro (if desired).
  • You whisk together the vinegar, oil & mustard
  • Then you pour over the vegetables and turkey.
  • You toss to combine.
  • You season with salt & pepper.
  • You place the lettuce onto each of 2 plates.
  • You top with the vegetable and turkey mixture.
  • This salad is packed with 390 calories per serving

7. Chinese Chicken Salad

salads for weight loss

Make 2 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 6 square wonton wrappers
  • 2 cups of torn romaine lettuce
  • 1 cup of chopped cooked chicken
  • 1/2 package enoki mushrooms
  • 1/2 can of drained slice water chestnuts
  • 1 1/2 scallions, you slice them into thin round
  • 1/2 rib celery, finely chipped
  • 1 Tbsp of rice vinegar
  • 1/2 Tbsp of peanut oil
  • 1/2 Tbsp of sesame seeds
  • 1/2 Tbsp of hoisin sauce
  • 1/2 tsp of sesame oil
  • 1/2 tsp of mustard powder
  • 1/4 tsp of sriracha sauce (optional)

Step by step instructions to make this salad recipe:

  • You preheat your oven to 350° F.
  • You cut the wonton wrappers with the size of ½” strips.
  • You place these strips onto a nonstick baking sheet.
  • You coat with the cooking spray
  • Then you bake until you see they are crisp & lightly browned, roughly 5 minutes.
  • You combine the mushrooms, water chestnuts, lettuce, chicken, scallions, & celery into a large salad bowl.
  • You whisk together the sesame seeds, hoisin sauce, vinegar, peanut oil, sesame oil, sriracha sauce (if desired), and mustard powder in another bowl
  • You pour the sauce on the chicken & vegetables.
  • You toss to blend.
  • You top with the crispy wonton skins.
  • This salad is packed with 310 calories per serving
  • To make it a meal: you add1 fortune cookie with ½ cup of canned pineapple for a total 390 cal.

8. Grilled Chopped Steakhouse Salad

salads for weight loss

Make 2 servings

  • 2 oz French bread, you cut into ¾” cubes
  • 3/8 lb flank steak, trimmed
  • 1/4 tsp of salt
  • 1/8 tsp of freshly ground pepper
  • ½ chopped small head iceberg lettuce
  • 1/2 large cucumber, peeled, seeded, & chopped
  • 1/2 pint grape tomato, halved
  • 1 carrot, chopped
  • 1/2 large red bell pepper, chopped
  • 1/2 Gala apple, peeled, cored & chopped
  • 1/4 small red onion, chopped
  • 1 1/2 Tbsp of finely chopped shallots
  • 1 Tbsp of balsamic vinegar
  • 1/2 tsp of Dijon mustard
  • 1/2 Tbsp of extra virgin olive oil

Step by step instructions to make this salad recipe:

  • You preheat your oven to 425° F.
  • You coat your baking sheet with the cooking spray.
  • You arrange the bread cubes onto this baking sheet into a single layer.
  • You bake until you see it is lightly golden & crisp, about 7 to 8 minutes.
  • You cool on the pan.
  • You heat your large nonstick grill pan that is coated with the cooking spray on medium-high heat.
  • You sprinkle the steak with 1/8 tsp of the salt & 1/16 tsp of the pepper.
  • You set the steak onto the grill pan.
  • You cook for about five to six minutes per side.
  • You transfer it to a cutting board
  • Then you let it stand for about 10 minutes.
  • You combine the lettuce, cucumber, bread cubes, tomatoes, bell pepper, carrots, apple & onion into a large bowl.
  • You combine the mustard, shallots, vinegar, and the remaining 1/8 salt & 1/16 tsp of pepper into a separate bowl.
  • You whisk into the oil until you see it is well combined.
  • You pour on the salad and you toss well.
  • This salad is packed with 340 calories per serving

Continue reading this writing to know other new salads for weight loss!

9. Greek Salad

Greek Salad

 

Ingredients you will need to prepare for making this weight loss salad recipe:

Make 1 serving

  • 1 cup of chopped romaine lettuce
  • 1/2 medium tomato, you cut into wedges
  • 2 1/2 kalamata olives
  • 1 1/2 stuffed grape leaves
  • 1/8 cup of reduced feta cheese
  • 1/2 tsp of olive oil, and you mix it with 1/4 tbsp. of red vinegar
  • 1/4 tsp of dried oregano
  • 1/4 medium whole wheat pita

Step by step instructions to make this salad recipe:

  • You place the lettuce onto a plate.
  • You arrange the grape leaves, tomato, olives, feta, oregano & whole wheat pita.
  • You drizzle with vinegar and oil.
  • This salad is packed with 410 calories per serving

10. Fresh Corn, Tomato, & Red Onion Salad

salads for weight loss

Make 2 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 1 medium ears corn, silk and husk removed
  • 1/2 pint grape tomato, halved
  • 1/8 medium red onion, thinly sliced
  • 1/6 cup of fresh basil leaves
  • 1/2 Tbsp of balsamic vinegar
  • 1 tsp of extra-virgin olive oil
  • 1/8 tsp of coarse salt
  • 1/16 tsp of freshly ground pepper

Step by step instructions to make this salad recipe:

  • You hold the tops of ears of corn on a cutting board
  • You cut off the kernels carefully in strips from the top to the bottom.
  • You add the basil, tomatoes, and onion, and you stir to combine.
  • You add the oil, salt, vinegar, & pepper to the vegetables & you stir again.
  • You serve instantly or you refrigerate for about 4 hours maximum.
  • This salad is packed with 100 calories per serving
  • To make it a meal: you top this salad with ½ cup of frozen yogurt, ½ cup of fresh pineapple chunks and 3 oz grilled salmon for a total 420 cal.

11. Shrimp Caesar

salads for weight loss

Make 2 servings

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 1 1/2 tablespoons of lemon juice and 2 lemon wedges for garnish
  • 1 teaspoon of Dijon mustard
  • 1 1/2 coarsely chopped anchovies, or 1/2 teaspoon of anchovy paste
  • 1/2 coarsely chopped small clove garlic
  • 1 tablespoon of extra-virgin olive oil
  • 1/4 cup of grated Asiago cheese, divided
  • 1/4 teaspoon of freshly ground pepper
  • 4 cups of chopped hearts of romaine
  • 1/2 pound peeled cooked shrimp
  • 1/2 cup of croutons, whole-grain if possible

Step by step instructions to make this salad recipe:

  • You place lemon juice, anchovies (or anchovy paste), mustard, and garlic into a food processor
  • You process until they are smooth.
  • You gradually add oil with the motor running; you process until they are creamy.
  • You add 1/8 cup of asiago cheese & pepper; you pulse until combined.
  • You combine romaine, shrimp & croutons into a large bowl.
  • You add the dressing & you toss to coat.
  • You divide among 2 plates, and you top with the remaining 1/8 cup of asiago cheese
  • You garnish each plate with a lemon wedge.

12. Romaine Salad With Feta, Orange & Beans

salads for weight loss

Make 1 serving

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 3 cups of romaine lettuce, chopped
  • 1/2 cup of radishes, sliced
  • 1/2 cup of rinsed, canned kidney beans
  • 1/2 orange, segmented
  • 1/2 scallion, sliced
  • 1/8 cup of reduced-fat feta cheese, crumbled
  • 1/8 cup of Orange Oregano Dressing

Step by step instructions to make this salad recipe:

  • You combine beans, orange, lettuce, radishes, scallion, feta & dressing into a large bowl.
  • You toss to coat.

13. Seared Steak Salad With Cilantro & Edamame

salads for weight loss

Make 1 serving

Ingredients you will need to prepare for making this weight loss salad recipe:

  • 4 ounces of top round steak, trimmed of fat, 3/4 inch thick
  • 1/4 teaspoon of kosher salt
  • 1/4 teaspoon of freshly ground pepper
  • 2 cups of mesclun greens or mixed Asian greens
  • 1/2 cup of snow peas, sliced
  • 1/2 cup of red bell pepper, sliced
  • 1/4 cup of shredded red cabbage
  • 1/4 cup of cilantro leaves, chopped
  • 1/6 cup of shelled edamame, thawed
  • 1/8 cup of Sesame Tamari Vinaigrette

Step by step instructions to make this salad recipe:

  • You sprinkle steak with pepper and salt.
  • You coat a nonstick skillet with the cooking spray
  • You place on a medium heat.
  • You add the steak
  • Then you cook roughly 4 minutes per side.
  • You let it rest for about 5 minutes before slicing
  • You combine greens, bell pepper, cabbage, snow peas, cilantro, vinaigrette and edamame in a large bowl.
  • You toss to coat.
  • You put on a large plate.
  • You top with the steak.

To see all of our writings about delicious breakfast recipes & salads for weight loss, healthy food recipes for bodybuilding, tips to lose weight naturally, and workouts & exercises for weight loss, go to our main Weight Loss page.

After reading the writing of top 13 healthy easy recipes of salads for weight loss, hope that this writing helps you get new salad recipes to cook delicious and healthy salads for your weight loss goals. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other recipes of salads for weight loss, please leave them below.

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