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The Top 10 Salads Supporting Weight Loss
Oliwia Kaczmarek
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Diets Premium Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Oliwia Kaczmarek | min read 8 min | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
When it comes to a diet aiming at weight loss, salads are a superb choice... vegetables that contain a lot of water, have a small number of calories and are also very nutritious... they provide a substantial amount of dietary fibers that offer a prolonged feeling of satiety... below you will find 10 suggestions for tasty salads that are excellent for a weight loss diet.
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A refreshing salad with watermelon and feta
Ingredients per serving: 150 g of watermelon, 160 g of cocktail tomatoes, 40 g of butter lettuce, 40 g of red onion, 15 g of feta cheese, several basil leaves, 5 g of orange juice, 5 g of lemon juice, 7 g of honey, 10 g of olive oil, 1 teaspoon of mint, 1 g of salt, and 1 g of black pepper. Preparation time: 10 minutes. Preparation: 1. Prepare a sauce with olive oil, chopped basil leaves, orange juice, lemon juice, honey, and spices. 2. Cut the watermelon into cubes. 3. Wash the tomatoes and cut them in half. 4. Wash the lettuce and tear it into smaller pieces. 5. Peel the onion and slice it into strips. 6. Finely chop the mint leaves. 7. Cut the feta cheese into cubes. 8. Mix the vegetables with the watermelon and the sauce. 9. Sprinkle the salad with feta cheese. Nutritional value per serving (412 g): Energy value: 295.8 kcal, Protein: 10.3 g, Fat: 17.5 g, Total carbohydrates: 27.6 g, Fiber: 3.5 g.
A colorful salad
Ingredients for one serving: 75 g of yellow bell pepper, 30 g of horseradish, 55 g of cucumber, 160 g of cherry tomatoes, 20 g of rosemary, 30 g of mozzarella cheese, 10 g of olive oil, 10 g of lemon juice, 3 g of rice vinegar, 7 g of honey, several basil leaves, 1 g of salt, and 1 g of black pepper. Preparation time: 10 minutes. Preparation: 1. Mix olive oil with lemon juice, rice vinegar, honey, and spices. 2. Cut mozzarella into small cubes. 3. Wash vegetables. Remove seeds from bell pepper and cut into thin strips. 4. Cut cherry tomatoes in half and slice horseradish and cucumber. 5. Chop basil leaves. 6. Mix all ingredients with the sauce. Nutritional value per serving (404 g)Energy value: 261.0 kcalProtein: 9.1 gFat: 17.0 gTotal carbohydrates: 22.2 gDietary fiber: 5.1 g.
A Greek salad
Ingredients per serving: 40 g of arugula, 170 g of tomato, 110 g of cucumber, 75 g of green bell pepper, 35 g of red onion, 13 g of black olives, 30 g of feta cheese, 10 g of olive oil, 5 g of lemon juice, 1 g of garlic clove, 1 g of oregano, 1 g of salt and 1 g of black pepper. Preparation time: 10 minutes. Preparation method: 1. Prepare the dressing by mixing olive oil, lemon juice, garlic and spices. 2. Wash and cut the vegetables as desired. 3. Cut the feta cheese into cubes. 4. Mix the vegetables with the dressing and sprinkle the finished salad with the feta cubes. Nutritional value per serving (500 g): Energy: 259.6 kcal, Protein: 10.1 g, Fat: 17.7 g, Carbohydrates: 18.7 g, Fiber: 6.0 g.
A Salad with Prawns
Ingredients per serving: 60 g of prawns, 15 g of olive oil, 3 g of garlic, 100 g of green asparagus beans, 20 g of rocket, 5 g of lemon juice, 1 g of turmeric, 1 g of salt, 1 g of black pepper. Preparation time: 30 minutes. Preparation: 1. Peel the prawns and remove the tails. 2. Cook them on a small amount of olive oil and crushed garlic for about 2-3 minutes, stirring regularly. 3. Place the cooked prawns on a plate and let them cool. 4. Wash the green asparagus beans, remove the tips, and cook them in salted water until they are soft. Drain them and let them cool. 5. Mix one tablespoon of olive oil with lemon juice and spices. 6. Mix the vegetables with the sauce and place the prawns on top. Sprinkle everything with fresh mint leaves. Nutritional information per serving (227 g): Energy: 238.1 kcal, Protein: 15.8 g, Fat: 15.8 g, Total carbohydrates: 11.0 g, Dietary fiber: 4.9 g.
A blend comprising apples and carrots
Ingredients for one serving: 50 g carrots, 15 g lemon juice, 5 g orange juice, 15g olive oil, 100 g apples, 90 g Romaine lettuce, 5g watercress, 1 g salt, 1g black pepper. Preparation time: 10 minutes. Preparation method: 1. Peel and wash the carrots, then grate them coarsely. Drizzle with a teaspoon of lemon juice and a teaspoon of olive oil. 2. Wash the apple, remove the core, and dice it. Drizzle with a teaspoon of lemon juice. 3. Rinse the lettuce and tear it into smaller pieces. 4. Mix a teaspoon of olive oil with a teaspoon of lemon juice, orange juice, and the seasonings. 5. Place the lettuce, carrots, and apple in a salad bowl. 6. Toss the vegetables with the dressing. Sprinkle with watercress. Nutritional value per serving (287 g)Caloric value: 227.0 kcalProtein: 2.4 gFat: 15.7 gTotal carbohydrates: 2.7 gDietary fiber: 5.3 g.
Tuna and olive salad
Components per serving: tuna in 65 g water, onion 70 g, spinach 20 g, cocktail tomatoes 100 g, green olives 13 g, olive oil 10 g, lemon juice 10 g, and parsley 6 g. Preparation time: 10 minutes.
A Chicken Salad Dish
Components per portion:
- 60 g of chicken breast,
- 200 g of iceberg lettuce,
- 15 g of celery,
- 25 g of green olives,
- 75 g of red bell pepper,
- 8 g of parsley,
- 1 g of curry,
- 1 g of sweet pepper,
- 1 g of salt,
- 1 g of black pepper,
- 10 g of lemon juice,
- 10 ml of olive oil,
- 7 g of honey,
- 3 g of natural yogurt (2%).
Preparation time: 80 minutes.
Instructions:
1. Rinse the chicken breast and cut into cubes. Coat with spices and refrigerate for an hour.
2. Pour a small amount of water into a pan and add the chicken. Cook covered, stirring occasionally, until the meat is cooked through. Allow to cool.
3. Wash the lettuce and tear into smaller pieces.
4. Wash the celery and slice thinly.
5. Wash the bell pepper, remove the seeds, and chop into small cubes.
6. Drain the olives and slice in half.
7. Mix olive oil with lemon juice, yogurt, and honey.
8. Combine all ingredients and mix well. Garnish with chopped parsley.
Nutritional value per serving (437 g):
Calories: 284.9 kcal
Protein: 17.8 g
Fat: 15.2 g
Total carbohydrates: 22.1 g
Fiber: 5.9 g.
Raw salad with cottage cheese
Ingredients per serving:
- 200 g of iceberg lettuce,
- 75 g of radishes,
- 55 g of greenhouse cucumber,
- 50 g of low-fat cottage cheese,
- 25 g of parsley,
- 10 g of olive oil,
- 5 g of lemon juice,
- 1 g of salt,
- 1 g of black pepper.
Preparation time: 10 minutes.
Instructions:
1. Mix the olive oil with the lemon juice and spices.
2. Wash the iceberg lettuce and tear into smaller pieces.
3. Wash the radishes and greenhouse cucumber and cut into smaller pieces.
4. Crumble the cottage cheese.
5. Combine all ingredients with the dressing and sprinkle with chopped parsley.
Nutritional value per serving (422 g)
Energy value: 200.4 kcal
Protein: 14 g
Fat: 10.9 g
Total carbohydrates: 14.6 g
Fiber: 5.4 g.
Carpaccio of cucumber and feta cheese
Components required per serving: 225 g of cucumber, 20 g of arugula, 30 g of feta cheese, 15 g of olive oil, 1 g of salt, 1g of black pepper, 8 g of walnuts, 1 grams of basil leaves, 1 gram of oregano, 3 g of garlic clove and 1 gram of chili. Preparation time: 50 minutes. Preparation method1. Rinse the cucumber and slice it into thin pieces. Season with salt and let it sit for 30 minutes. 2. Afterwards, drain excess water, sprinkle with a teaspoon of oil, and fry from both sides on a low heat until it softens. Let it cool down. 3. Cut the feta cheese into small cubes. 4. Peel and press the garlic through a garlic press. Mix with a tablespoon of olive oil, lemon juice, and spices. 5. Place the cucumber on a plate. Sprinkle with cheese, arugula, and crushed walnuts. Drizzle with sauce. Nutritional value per serving (307 g)Energy value: 303.4 kcalProtein: 10.0 gFat: 25.0 gTotal carbohydrates: 11.4 gDietary fiber: 3.5 g.
A salad featuring eggs
Components required per serving: 40 g of arugula, 75 g of radishes, 100 g of hard-boiled eggs, 15 g of parsley, 10 g of olive oil, 1 g of salt, 1 g of black pepper. Preparation time: 10 minutes. Preparation method: 1. Peel and quarter eggs. 2. Rinse and slice radishes into half-moons. 3. Make dressing: combine olive oil, spices, and chopped parsley. 4. Mix all ingredients. Nutritional value per serving (243 g): Energy: 261.1 kcal, Protein: 15.0 g, Fat: 20.3 g, Carbohydrates: 6.6 g, Fiber: 3.2 g.
Oliwia Kaczmarek
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