Diets Premium
Sign in
Healthy Salad
1 photo
1105

Healthy Salad

Żywność i napoje na bazie roślin Żywność na bazie roślin Produkty na bazie warzyw i owoców Produkty na bazie warzyw Pomidory i produkty z pomidorów Koncentrat pomidorowy Pflanzliche Lebensmittel und Getränke Pflanzliche Lebensmittel Getreide und Kartoffeln Brote Vorgebackene Brote Healthy Salad
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
30 min
Number of portions
2
Cena (Lidl)
$2.63
Cost of one portion
$1.32
Number of ingredients needed for preparation
13
Total calories
244
Calories per 1 portion
122 kcal
Amount of protein per portion
6g
Amount of fat per portion
3g
Amount of carbohydrates per portion
18g
Amount of fiber per portion
~

Loading......

Ingredients

Ingredients

Calculate for portions:
Iceberg Lettuce

Iceberg Lettuce

#Iceberg Lettuce
0.25 Piece (0.25 Piece (0.3 g)) • 0 kcal • $0.17
Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
0 kcal
Tomato

Tomato

#Tomato
1 Piece (1 Piece (1 g)) • 0 kcal • $0.43
Tomato Histamine Latex-Fruit Syndrome Salicylates
B: 0g
T: 0g
W: 0.1g
0 kcal
Greenhouse Cucumber

Greenhouse Cucumber

#Cucumber
0.13 Piece (0.13 Piece (0.1 g)) • 0 kcal • $0.06
Cucumber Latex-Fruit Syndrome
B: 0g
T: 0g
W: 0g
0 kcal
Chicken Breast Ham

Chicken Breast Ham

#Chicken Breast #Ham
2 Slice (2 Slice (2 g)) • 2 kcal • $0.19
Chicken Sodium nitrite Ham
B: 0.4g
T: 0g
W: 0g
2 kcal
Iodized Salt

Iodized Salt

#Iodized Salt #Yoded Salt
1 Pinch (1 Pinch (1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

1 Pinch (1 Pinch (1 g)) • 4 kcal
Black Pepper
B: 0.1g
T: 0.1g
W: 0.7g
4 kcal
Natural Yogurt 2%

Natural Yogurt 2%

#Natural Yogurt
62.5 Gram (62.5 Gram) • 34 kcal • $0.11
Milk Lactose Vitamin B12 (Cobalamin) Rennet
B: 2.7g
T: 1.3g
W: 3g
34 kcal
Safflower oil

Safflower oil

0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 0 kcal • $0.01
Safflower
B: 0g
T: 0g
W: 0g
0 kcal
Apple Cider Vinegar

Apple Cider Vinegar

#Apple Cider Vinegar
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 0 kcal • $0.01
Sulphites Salicylates Histamine
B: 0g
T: 0g
W: 0g
0 kcal
Tomato Concentrate 30%

Tomato Concentrate 30%

#Tomato-based
0.5 Tablespoon (0.5 Tablespoon (0.5 g)) • 1 kcal • $0.03
Tomato Salicylates Histamine
B: 0.1g
T: 0g
W: 0.1g
1 kcal
White Sugar 2

White Sugar 2

0.5 Pinch (0.5 Pinch (0.5 g)) • 2 kcal • $0.19
B: 0g
T: 0g
W: 0.5g
2 kcal
Garden Cress

Garden Cress

0.5 Handfull (0.5 Handfull (0.5 g)) • 0 kcal • $0.01
Mustard Celery Birch Pollen-Related Oral Allergy Syndrome
B: 0g
T: 0g
W: 0.1g
0 kcal
8 Multi-Grain Rolls for Pre-Baking

8 Multi-Grain Rolls for Pre-Baking

#Baking #Rolls
30 Gram (30 Gram) • 80 kcal • $0.12
Wheat Rye Oats Barley Sesame Rapeseed Yeast Flaxseed Sunflower seeds Gluten Alcohol
B: 2.7g
T: 1.7g
W: 13.5g
80 kcal

Loading......

Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Healthy Salad

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,20 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,20 €
100 kcal 0,98 €
20 g protein 4,00 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,20 € 1,20 € 2,40 € 4,80 €
Lidl +1%
1,21 € 1,21 € 2,42 € 4,84 €
Tesco +10%
1,32 € 1,32 € 2,64 € 5,28 €
Carrefour +13%
1,36 € 1,36 € 2,72 € 5,44 €
SPAR +17%
1,40 € 1,40 € 2,80 € 5,60 €

Smart Voice

•

Listen to the article content live

0:00 / 0:00

Recipe preparation steps

1

Remove the leaves from the iceberg lettuce, wash them and spin them dry. Tear the lettuce leaves into bite-sized pieces.

2

Wash and halve the tomatoes, remove the stems, and cut the tomatoes into wedges. Peel the cucumber and cut into 1-2 cm wide slices

3

Roll up the ham slices individually into rolls. Mix together the yogurt, safflower oil, apple cider vinegar, and tomato paste to make a dressing, and season with sugar, salt, and pepper.

4

Season the cress with kitchen scissors, rinse and drain.

5

Toss torn lettuce leaves with tomatoes and cucumber in a bowl, arrange on 2 plates, and garnish with ham rolls and cress. Drizzle the dressing over the top. Serve with 1 multigrain bread roll each.

Contains allergens 35
Meat Sulphites Mustard Iodine Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Latex-Fruit Syndrome Tomato Histamine Salicylates Cucumber Chicken Sodium nitrite Ham Iodine Black Pepper Milk Lactose Vitamin B12 (Cobalamin) Rennet Safflower Sulphites Mustard Celery Wheat Rye Oats Barley Sesame Rapeseed Yeast Flaxseed Sunflower seeds Gluten Alcohol

Loading......

Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
122 kcal
Protein
6g
Fat
3g
Carbs
17.8g
Healthy Salad
Bio-Analysis Recipe

Healthy Salad

122 kcal B: 6g T: 3g W: 17.8g
Glycemic Load
IG 65 ŁG 23
High
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 112 nutrients organized by category and RDA coverage.

Loading......

diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 13 µU/mL 19 µU/mL 20 µU/mL 17 µU/mL 12 µU/mL 9 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 98 mg/dL 110 mg/dL 108 mg/dL 102 mg/dL 95 mg/dL 90 mg/dL 88 mg/dL 86 mg/dL 110 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 9.9) promotes stable blood glucose with a gentle peak around 110 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
9.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
110
mg/dL
P+F+Fiber buffer
0.72
🛡️ Glycemic buffering in this meal
Protein (6 g), fat (3 g), and dietary fiber (2.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 15.2 g
Simple sugars: 4.5 g Slowing fiber: 2.6 g
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Greek Salad
Salad
Greek Salad
505 kcal
B: 60g • T: 227g • W: 217g
Caesar Salad
Salad
Caesar Salad
637 kcal
B: 180g • T: 404g • W: 53g
Salad with Thousand Island Dressing
Verschiedenes/Saucen
Salad with Thousand Island Dressing
493 kcal ⏱ 20 min 2/5 ★
B: 65g • T: 205g • W: 224g
Vegetable-Egg Salad
Vegetable
Vegetable-Egg Salad
285 kcal
B: 82g • T: 109g • W: 94g
Cauliflower Salad with Pears
Cauliflower Salad
Cauliflower Salad with Pears
218 kcal
B: 31g • T: 63g • W: 124g
Broccoli and Egg Salad
Broccoli
Broccoli and Egg Salad
407 kcal 2 porcje
B: 108g • T: 128g • W: 171g
Spinach and Orange Salad
Spinach
Spinach and Orange Salad
1075 kcal
B: 76g • T: 227g • W: 773g
Salad with kale, tomatoes and carrots
Żywność I Napoje Na Bazie Roślin
Salad with kale, tomatoes and carrots
80 kcal ⏱ 15 min 3/5 ★
B: 20g • T: 19g • W: 41g
Caesar Salad with Chicken
Żywność I Napoje Na Bazie Roślin
Caesar Salad with Chicken
322 kcal ⏱ 25 min 1/5 ★
B: 91g • T: 203g • W: 28g
Zucchini Salad
Früchte/Fruchtsäfte;Alkoholfreie Getränke/Frucht- Und Gemüsesäfte
Zucchini Salad
70 kcal ⏱ 20 min 2 porcje 1/5 ★
B: 14g • T: 18g • W: 38g
Salad with beef steak
Alkoholfreie Getränke/Frucht- Und Gemüsesäfte;Gemüse/Gemüsesäfte
Salad with beef steak
558 kcal ⏱ 15 min 3/5 ★
B: 161g • T: 290g • W: 107g
Fit-boosting salad
Żywność I Napoje Na Bazie Roślin
Fit-boosting salad
271 kcal ⏱ 30 min 2 porcje 1/5 ★
B: 85g • T: 84g • W: 102g
Low-Carb Fitness Salad with Camembert
Gemüse/Kräuter
Low-Carb Fitness Salad with Camembert
473 kcal ⏱ 15 min 2 porcje 1/5 ★
B: 116g • T: 277g • W: 80g
Low-Carb Fitness Salad Without Camembert
Gemüse/Kräuter
Low-Carb Fitness Salad Without Camembert
235 kcal ⏱ 15 min 2 porcje 1/5 ★
B: 62g • T: 105g • W: 68g
Mango Salad
Mango
Mango Salad
504 kcal 2 porcje
B: 67g • T: 223g • W: 214g
Couscous salad
Żywność I Napoje Na Bazie Roślin
Couscous salad
461 kcal ⏱ 15 min 2/5 ★
B: 159g • T: 59g • W: 243g
Pork loin salad according to the Sven Müller diet
Alkoholfreie Getränke/Frucht- Und Gemüsesäfte;Gemüse/Gemüsesäfte
Pork loin salad according to the Sven Müller diet
631 kcal ⏱ 15 min 3/5 ★
B: 164g • T: 209g • W: 257g
Sauerkraut salad with nuts
Sauerkraut
Sauerkraut salad with nuts
215 kcal
B: 19g • T: 156g • W: 39g
Pasta Salad with Broccoli and Egg
Pasta Salad
Pasta Salad with Broccoli and Egg
372 kcal
B: 96g • T: 72g • W: 204g
Salad with Avocado and Tomatoes
Avocado
Salad with Avocado and Tomatoes
290 kcal
B: 22g • T: 190g • W: 78g
Salad with egg and cocktail tomatoes
Egg-Based
Salad with egg and cocktail tomatoes
386 kcal
B: 62g • T: 191g • W: 133g
Nut Salad with Avocado Dressing
Avocado Dressing
Nut Salad with Avocado Dressing
450 kcal
B: 33g • T: 275g • W: 142g
Arugula Salad
Arugula Salad
Arugula Salad
461 kcal
B: 95g • T: 305g • W: 61g
American Chicken Salad
Chicken Salad
American Chicken Salad
339 kcal
B: 116g • T: 130g • W: 92g
Turkey Breast with Rice and Salad
Rice
Turkey Breast with Rice and Salad
501 kcal
B: 159g • T: 42g • W: 300g
Chicken breast with buckwheat and salad
Chicken Breast
Chicken breast with buckwheat and salad
531 kcal
B: 181g • T: 66g • W: 284g
Salad with chard and beans
Salad
Salad with chard and beans
854 kcal
B: 164g • T: 198g • W: 491g
Salad with Mango and Chicken
Chicken
Salad with Mango and Chicken
491 kcal 2 porcje
B: 151g • T: 121g • W: 219g
Salad with Camembert and Tuna
Żywność I Napoje Na Bazie Roślin
Salad with Camembert and Tuna
163 kcal ⏱ 20 min 2 porcje 1/5 ★
B: 67g • T: 80g • W: 15g
Fruit Salad with Orange, Kiwi and Walnuts
Pre-Packaged Fruit & Vegetables
Fruit Salad with Orange, Kiwi and Walnuts
10 kcal ⏱ 10 min 1/5 ★
B: 1g • T: 5g • W: 4g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (307) High-Protein & Macro Diets (98) Vegan & Plant-Based (88) Weight Loss (45) Mediterranean Diet (43) Low-Carb & Slow-Carb (35) Gluten-Free (34) Healthy Swaps (33) Meal Prep (32) Ketogenic Diet (22) Anti-Inflammatory Diet (20) Sugar Detox & Craving Control (5) Low FODMAP (1) Allergies & Intolerances (1)

Diet type

Vegetarian (485) Standard Diet (444) Dairy-free (333) High-protein (266) Gluten-free (166) High Fiber (133) Low-carb (129) DASH Hypertension Diet (113) Men's Diet (99) Women's Diet (99) Vegan (99) Weight Loss (66) Whole-Food Plant-Based (WFPB) Diet (61) Pescatarian Diet (59) Raw Food (51) Heart-Healthy Diet (38) Low-Fat (24) Lactose-Free (23) Omega-3 Rich Diet (19) Flexitarian Diet (8) Ketogenic (8) Mediterranean (6) Paleo Diet (6) Athlete & Performance Diet (3) Muscle Gain (3) Detox & Cleansing Diet (2) Gut Microbiome (2) Brain & Cognitive Support Diet (1) Liver Support Diet (1) Stomach-Friendly & Bland Diet (1)

Top tags

DASH Diet (113) Hypertension (113) Salad (73) Chicken (59) Oatmeal (53) Banana (41) Lighter Version (41) Cocktail (38) Spinach (38) Vegetables (38) Vegetable (37) Low-carb (36) Hypertension Management (35) Yogurt (34) Lunch (33) Pasta (30) Sandwiches (30) Avocado (29) Noodles (26) Pancakes (26) Rice (26) Apple (24) Canapes (23) Buckwheat (22) Cottage Cheese (22) Lactose-Free (22) Soup (22) Zucchini (22) Gluten-free (21) Yoghurt (21)

Share