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6 Tasty Salads For Weight Loss Below 350 Calories

Create this delicious grain-based salad with your favorite grilled vegetables. Nothing tastes better than a fresh, crisp summer salad when times rise

6 Tasty Salads For Weight Loss Below 350 Calories

Create this delicious grain-based salad with your favorite grilled vegetables. Nothing tastes better than a fresh, crisp summer salad when times rise — and remain there for what feels like weeks on end. The main season for growing and harvesting fruits and vegetables, including cucumbers, tomatoes, string beans, and strawberries, also happens in summer. Coincidence, right? We don't believe it.

Salads are a simple way to improve the intake of vegetables and fruits — something most of us need, badly, according to the Centers for Disease Control and Prevention ( CDC) data from November 2017.

We can consume 13 fruit and veggies servings daily but just 13 percent of us hit the fruit mark, while 9 percent of us consume enough vegetables. On average, we eat about 3.5 servings together every day, showing we've got a long way to go.

Eating fruits and vegetables as per these recommendations, and as part of a balanced overall diet, decreases our risk of chronic diseases, including obesity.

To help you stay cool this summer, we've put together six of our favorite summer salad recipes — all under 350 calories per serving — to help keep your weight in check. -- features summer fruits and veggies, and naturally delicious flavor.

1. Greek Cucumber Salad 'Noodle'

Greek Cucumber Salad 'Noodle'

Avoid this lighter variant of the creamy mayo-based salads.
Calories: 333

Creamy salads typically mean a lot of mayo but that is definitely not the case here. Alternatively, this recipe requires simple, low-fat Greek yogurt which provides a boost in protein and reduces calories and fat.

According to USDA, a half-cup mayo has 800 calories, 88 grams of fat (16 grams of saturated fat), and 0 grams of protein. A half-cup of low-fat Greek yogurt, by contrast, contains just 85 calories, 2.2 grams of fat (1.5 grams of saturated fat) and 12 grams of protein, per USDA.

This is something of a no-brainer. And incorporating olive oil, lemon juice, garlic, salt, and pepper also helps to spice up the yogurt, providing the ideal flavor balance to suit the sweet, crunchy cucumbers.

2. Cobb-Style Champagne Salad

Cobb-Style Champagne Salad

This lightened-up Cobb salad has calories 43 percent fewer than the standard version.
Calories: 256

According to the USDA, a typical Cobb salad – filled with blue cheese, bacon, chicken, and egg and drizzled in creamy dressing – clocks in at 451 calories and 9 grams of saturated fat.

This lighter take has 43% fewer calories and just 2 grams of saturated fat. Yet thanks to the avocado, blue cheese, white beans, and champagne sauce, all atop a greens bed and combined with fresh vegetables, you won't lose any of the taste.

According to an April 2019 public health nutrition report, eating a salad a day sets you up perfectly to eat better overall. Researchers questioned participants on their diets and found that those who ate salad (the reporting day) ate higher amounts of vegetables, which turned out to be 2 to 3 times more likely to comply with the guidelines, which again is an environment where most of us are actually short.

3. Caesar-Style Salad with Kale

Caesar-style salad with Kale

Give a nutritious boost to your Caesar salad with this recipe which uses sunflower seeds instead of croutons and kale instead of romaine.
Calories: 91

Caesar salads leave much to be desired, in terms of nutrition. Usually, they consist of chopped romaine coated in a creamy dressing and overlaid with rice, croutons, and cheese. What is absent from this calculation is the inclusion of some food with important nutritional qualities (other than, of course, the grilled chicken). To that end our version solves.

Because of creamy Caesar dressing, by adding hummus, green tea, Parmesan cheese, garlic, vinegar, soy sauce, salt, and pepper, we make our own – trust us in this one. We also substitute sunflower seeds for the processed carbs from the croutons. The foundation is created by kale and grape tomatoes, which greatly improve the nutritious offerings over chopped romaine.

Get the recipe and nutrition details for the Caesar-style Kale Salad here.

4. Veggie Grilled Quinoa Salad

Veggie Grilled Quinoa Salad

Using your choice of grilled vegetables for the whole-grain salad.
Calories: 242 

During your next summer picnic, this whole-grain salad will outshine any other salad. Pairing quinoa with grilled veggies makes this salad more hearty, but it is still relatively low in calories.

The best thing about this salad is that you can make it cool and take it to a picnic or bbq beforehand. This salad is vegan and naturally gluten-free as a bonus and offers a way to increase the number of whole grains and veggies you consume. The versatile recipe needs 2 cups of dry quinoa, which cooks about 8 cups but you can do it with whole grains like brown rice, sorghum, or freekeh.

Get the recipe and nutrition details for the Grilled Veggie Quinoa Salad here.

5. Pesto Lemon Macaroni Salad

Pesto Lemon Macaroni Salad

Try taking on traditional macaroni salad with a healthier feel.
Calories: 92 

Too often you're just looking at creamy potato salad or creamy pasta salad when it comes to salads at summer barbecues. Trouble is, both of them lack the heaps of vegetables that we would hope for and are devoid of important vitamins and minerals. These are usually filled with high-fat dressing, and processed carbs in the case of pasta salad.

Change around the next bbq with our much lighter (and savorier) Lemony Pesto Macaroni Salad. The new and improved macaroni salad uses pasta made from whole grain for extra fiber.

Tossed with a perky lemon-pesto vinaigrette, the macaroni and the finishing touches are all beautifully flavourful, like sun-dried tomatoes, red onion, new baby arugula, and toasted pine nuts. Would you just want to dress it up more? Dice and stir in grilled chicken to top up the protein.

Get the recipe and nutrition details for the Lemony Pesto Macaroni Salad here.

6. Fruit Gingery Salad

Fruit Gingery Salad

This sweet and light salad is great for dessert.
Calories: 69

And lastly, try our delicious take on conventional fruit salad for dessert, which adds extra bite to the ginger. Summer is the prime season even in a season for berries and peaches, making this a must-make salad. While these fruits are delicious as they are, in this colorful salad they are particularly tasty together. A touch of fresh ginger adds liveliness, and a pinch of sea salt and white balsamic vinegar brings out the full fruity flavors.

As an appetizer, side dish, or dessert it is equally enjoyable. And this fruit salad is a good way of having a burst of vitamin C and nutrition.

Get the recipe and nutrition details for Gingery Fruit Salad here.

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YourFitnessRink - Fitness and Health Matters: 6 Tasty Salads For Weight Loss Below 350 Calories
6 Tasty Salads For Weight Loss Below 350 Calories
Create this delicious grain-based salad with your favorite grilled vegetables. Nothing tastes better than a fresh, crisp summer salad when times rise
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