As summer approaches, many people look for a way to enter the season with fresh, lighter meals. A diet aimed at weight loss should include plenty of vegetables every day. While winter favors soups and purées, the approach changes with the heat: salads take center stage. Here are ideas to craft complete, varied salads that keep mealtime exciting.
Light and healthy salads for weight loss
Below are recipes for light, wholesome salads that work well as a first course for lunch or as a single dish for dinner.
This option stands out because it sidesteps two common salad staples: lettuce and tomato, though some still use tomato. It is built around red and green peppers, onions (purple ones preferred), and a variety of complementary ingredients.
Moroccan Crispy Salad. Shutterstock
All components should be chopped into pieces about half a centimeter thick. A drizzle of olive oil with parsley, mint, pepper, and a touch of citrus, such as lemon or lime juice, ties the dish together. For a bolder note, the original version even adds a pinch of chili for a subtle kick.
Adding fruit to a salad always boosts flavor and adds a touch of originality.
Strawberry salad. Shutterstock
Strawberries are a perfect match for this season and pair nicely with soft cheeses like mozzarella, nuts such as walnuts, and even white meat like chicken or turkey. Spinach works better here than traditional lettuce. The dish can be lightly sweetened with a drizzle of honey in the dressing and a few kernels of corn for texture.
If you crave a single, complete plate, pasta can be a reliable ally for variety and nourishment.
Pasta salad with arugula and sun-dried tomatoes. Shutterstock
Try something a little more original by using classic Italian penne, cooked to al dente. Toss with optional arugula and sun-dried tomatoes, then finish with olive oil, basil, and a small amount of grated cheese in the sauce.
This option takes a bit longer, as it involves poaching an egg and grilling asparagus. Use high-quality ingredients—wild asparagus if possible, fine and tender—along with well-raised eggs from birds kept in good conditions.
Green asparagus salad and poached egg. Shutterstock
The goal is a perfect poach so the yolk remains a runny center. The salad pairs well with radish or cherry tomatoes, and the sauce can be a simple mix of lemon, olive oil, apple cider vinegar, and a touch of mustard.
Pulses offer a heartier alternative for midday meals, giving substance to the plate.
Chickpea and carrot salad. Shutterstock
This practical option helps avoid plastic storage containers during a busy workday. Cook and mash the chickpeas, then fold in very small carrot pieces or chopped hard-boiled eggs. Finish with lemon, pepper, and a few lettuce leaves. The mixture also works well in a sandwich made with whole wheat bread.