#Gesunde Ernährung #Gesunder Lebensstil #Diät

Healthy Salad Ideas for Lunch and Dinner

28. Oktober 2025

3 Min. Lesezeit

Ratgeber öffnen Sammlung öffnen Serie öffnen

Not every salad is healthy for you. However, we have highlighted five salad recipes that will work for anyone who wants to lose weight and replace their regular high-calorie meals.

Wichtigste Erkenntnisse

Not every salad is healthy for you.
Healthy salad ideas

Für wen das ist

Für alle, die Gewichtsabnahme über Gesunde Ernährung, Gesunder Lebensstil erkunden.

Warum es wichtig ist

Dieser Artikel hilft dir, dich schnell zu orientieren, und führt dich dann zu einer Sammlung oder Serie, wenn du weitermachen möchtest.

Artikelautor

Dr. Marina

Ernährungsberaterin

The primary caloric value of a salad is determined by the dressing. If the dressing has a cream or mayonnaise base, the salad will likely be high in calories. Therefore, choose natural cold-pressed oils (olive, sesame, linseed, sunflower, pumpkin) or natural yogurt for making your dressing. If you buy ready-made dressing, look at its composition: it should have no more than 15 % of fat and as little sugar as possible.

The lowest calorie vegetables are celery, eggplants, cucumbers, tomatoes, green peas, and cabbage. The most caloric and "heavy" are corn, potatoes, yams, olives, and beets. Additionally, the way the products are prepared affects calorie content. For example, roasted eggplant is high in calories because it absorbs a lot of oil. Let’s look at five healthy salad options you can make for lunch or dinner.

Healthy salad ideas

Chicken salad with cucumber (120 calories per 100 g)

Ingredients: chicken breast, 2 cucumbers, any green salad, unsweetened yogurt for dressing, garlic clove, 1.1 tsp. mustard. Preparation: Boil chicken breast with turmeric, curry, and sweet paprika. You can throw a few peas of black pepper and a bay leaf in the water. Cut the chicken into small cubes, cucumbers in longitudinal strips, lettuce in large pieces, mix everything, add yogurt and pre-pressed garlic. Let the salad stand for 15–20 minutes.

Tomato and cheese salad (150 calories per 100 g)

Ingredients: chicken filet — 150 g, 3 lettuce leaves, a few cherry tomatoes, 2 cucumbers, 1 bell pepper, a bunch of coriander or parsley, unsweetened yogurt, 50 g of hard cheese. Preparation: Grate lettuce leaves into a large bowl. Cut the cherry tomatoes in half, cucumbers in circles, and bell peppers in thin strips. Boil the chicken filet in vegetable broth or bake in the oven with your favorite seasonings. Slice or break apart. Mix everything, dress with yogurt and let stand. Sprinkle grated cheese on top.

Tuna salad (160 calories per 100 g)

Ingredients: canned tuna — 80 g, potatoes — 1 piece, green beans — 100 g, a bundle of salad leaves, olive oil. Preparation: Drain liquid from the tuna can, crush meat with a fork. Boil potatoes in jacket, peel, and cut into slices. Boil the beans, drain, and let cool. Mix all ingredients with lettuce and olive oil.

Fish salad (180 calories per 100 g)

Ingredients: 140–150 g grated river trout, 2 cucumbers, 1/2 of an onion, 1 garlic clove, 3 tablespoons low-fat yogurt. Preparation: Season the fish beforehand: sprinkle a piece of filet with salt and spices to taste and bake or broil in the oven. Slice, add finely chopped onion, diced cucumbers, and dress with yogurt and garlic if you desire.

Tabbouleh salad (220 calories per 100 g)

Ingredients: 80 g bulgur, 1 onion, 1 cucumber, 1 tomato, juice of half a lemon, 1 apple, a bunch of mint, 2 spoons of olive oil. Preparation: Boil the bulgur and leave it for 1–1.5 hours. When the bulgur is ready, chop the mint, cucumber, tomato, and onion as finely as possible. Peel the apple and turn it into a puree with a blender, add olive oil and lemon juice. Mix all the ingredients.

Weiterlesen

Gewichtsabnahme#dietary supplements

The 5 Best Dairy Products for Your Diet

No matter what diet you choose, there is always a place for dairy products. Let’s look at which ones you should prioritize when dieting.

Dr. Marina28. Okt. 2025

Gewichtsabnahme#Diät

How Can Bariatric Surgery Help You Lose Weight?

When diets and other ways to lose weight have already been tried, and the weight continues to increase, many turn to bariatric surgery to reduce the volume in the stomach.

Dr. Helga28. Okt. 2025

Gewichtsabnahme#Gesunder Lebensstil

5 Perfect Breakfast Ideas for Losing Weight

Many of us only drink coffee in the morning with the first meal at noon or even later. However, eating breakfast can help with weight loss. Let’s look at why as well as some ideas for healthy breakfasts.

Dr. Marina28. Okt. 2025

Gesunder Lebensstil#Gesunde Ernährung

Monosodium Glutamate: Is It Dangerous?

Is monosodium glutamate, more commonly known as MSG, safe to eat? There are many questions about MSG, with no unequivocal answer. Ornament has conducted its investigation.

Dr. Serge28. Okt. 2025

Installiere Ornament, um nicht nur diese Artikel zu lesen, sondern auch deine Gesundheit zu verfolgen, Testergebnisse zu speichern und auf weitere nützliche Funktionen zuzugreifen

Ornament installieren