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The Salad Diet
Just how do our salads fit into a weight loss plan? Lots of ways!
1. Our salads are based on veggies with oomph 2. Our salads incorporate low-fat protein choices such as broiled or grilled chicken and seafood. 3. Our salads are a visual treat with a wide variety of colors, shapes and textures. Sitting down to a meal that looks gorgeous helps increase our satisfaction and enjoyment, meaning we can eat fewer calories without feeling deprived. 4. You don't have to skimp when you're eating our salads. You can have a large serving without worrying about calories. For example, 3 cups of veggies with 3 ounces of chicken contains only about 250 calories. The same amount of pasta has 500 calories!
5. Our plan lets you eat fast food Pack a salad for lunch or toss together a favorite for dinner and pair it with a healthy side dish. You can mix and match our suggested salad ingredients to create your own unique salad. Or follow one of the seven delicious recipes below. Each comes with a menu plan that will show you how to make the salad part of a well-rounded, easy-to-prepare meal. Start by choosing salad for a meal at least three times per week, and work up to including salad every day. Not only will your waistline shrink, but your cholesterol and blood pressure levels may also decrease thanks to all the colorful (and fiber-rich) veggies you'll be eating Getting hungry? Pick a salad now:
Follow these five easy steps to make a tasty salad packed with foods you love: 1. Start with veggies. The more colors, the better. Choose dark greens like kale, or red leaf lettuce, red peppers and tomatoes, white radishes and onions, yellow squash and peppers, green celery and cucumbers. Choose a leafy salad with a variety of greens, or go for a chopped salad that uses everything but leafy veggies! Plan on 2 cups of leafies or 1 cup of solid chopped veggies per person. (That's two veggie servings for those of you keeping track!) 2. Add some protein. Salads are a great way to use leftover cooked chicken or meat, and they're also a perfect base for a vegetarian meal that uses marinated chunks of tofu or legumes for the protein source. Use 3-4 ounces protein per serving. Pick from these suggestions, or come up with your own favorites:
4. Choose a healthy salad dressing, like one of these options:
This sophisticated salad pairs sautéed chicken with nutrition-packed dark green leafy veggies that satisfy your taste buds and boost your vitamin intake without going into calorie overload. Add a whole-grain roll with flavored olive oil for dipping; sliced strawberries drizzled with honey for dessert; and a tall glass of green iced tea for a refreshing summer meal.
Salad per serving: 270 calories, 9 grams fat, 10 grams carbohydrate, and 37 grams protein Instead of mayonnaise-drenched potato salad, try this salad with crunchy green beans and a lemon-and-herb dressing that pumps up the nutritional value without adding a ton of calories. Perfect with a burger straight from the grill, a chilled glass of lemonade and fresh sliced peaches topped with vanilla yogurt.
Salad per serving: 330 calories, 11 grams fat, 53 grams carbohydrate and 6 grams protein
If you get tired of plain raw vegetables, try this recipe based on marinated veggies. It's guaranteed to wake up your taste buds! Serve with grilled salmon and corn on the cob. Or, to make the salad a meal on its own, add cubes of firm tofu and rinsed garbanzo beans. Serve with your favorite whole-grain pita bread (perfect for soaking up the delicious marinade) and sparkling water. Three small scoops of your favorite sorbet flavors make a perfect ending.
Salad per serving: 200 calories, 11 grams fat, 9 grams carbohydrate and 2 grams protein
Dark green leafy veggies like endive, radicchio and spinach come alive in this nutritious salad. It's hard to believe that 2 cups of these dark green leafies have fewer than 50 calories! Serve with a grilled pork chop or toss small pieces of leftover grilled meat into the salad before adding the dressing for a complete meal-in-a-bowl. For dessert, sprinkle fresh pineapple with a touch of brown sugar.
Salad per serving: 90 calories, 5 grams fat, 10 grams carbohydrate and 2 grams protein Bring the taste of the Far East into your kitchen with this crunchy salad that's packed with healthy soy protein. Enjoy this salad with fresh plums and a tall glass of frosty iced tea.
Salad per serving: 208 calories, 6 grams fat, 34 grams carbohydrate and 14 grams protein You can't go wrong with a chicken Caesar salad, especially when you follow our recipe that incorporates lots of high-fiber veggies. Make this meal even easier by grilling the chicken the day before, or purchasing grilled chicken tenders all ready to go. Add a slice of whole-grain bread and sparkling water with fresh lemon slices. For dessert, enjoy fresh melon garnished with mint. Simple, elegant and quick!
Salad per serving: 250 calories, 14 grams fat, 3 grams carbohydrate and 22 grams protein
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Looking for a quick, no-fuss meal that will help you lose weight? Choose a salad! We're not talking tired iceberg lettuce with a few pieces of tomato drenched in bacon-ranch dressing, though. Our Salad Diet fills your bowl with a variety of colorful veggies, moderate amounts of lean protein and zesty dressings that go easy on calories but wow you with taste.
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