Salads are the fast and easy way to stick to a healthy diet, but you don’t want to feel hungry after lunch. By filling your salad bowl with protein and fiber you don’t have to be.
Foods which contain fiber make you feel fuller compared to those without it, for a long period of time. Food which is less processed has higher fiber content, such as vegetables, fruits, and whole grains.
Also, unlike processed carbs, protein keeps you satisfied longer and it offers additional benefit if you exercise. The protein contains the amino acids required to repair and rebuild muscles. In order to limit saturated fat, stick to lean cuts of meat.
1. Chicken salad with pistachios and carrots
Grapes, pistachios, and carrots – the unusual combination of these toppings in this salad add a savory, sweet flavor punch. In addition, pistachios are rich in heart-smart fat, protein, and fiber.
Preparation time: 20 minutes; Cook time: 25 minutes; Total time: 45 minutes; Serves: 4
Nutrition (per serving): fat 10g, calories 307, sodium 445mg, sat fat 1.5g, sugar 22g, carbs 32g, protein 23g, fibre 4.5g
– 1 Tbsp brown sugar
– ½ tsp salt
– 2 boneless, skinless chicken-breast halves, cut crosswise into thin slices (6 oz each)
– 1 Tbsp cider vinegar
– 1 med shallot, thinly sliced
– 1 bunch watercress, tough stems removed
– 2 Tbsp unsalted shelled chopped pistachios
– 1 lb lg carrots, peeled and cut into slices (2 cups)
– 2 Tbsp extra-virgin olive oil
– ½ tsp freshly ground black pepper
– 4 Tbsp snipped fresh chives or sliced scallion greens
– 1 tsp cider vinegar
– 2 c baby arugula
– 1½ c halved red seedless grapes
Heat the oven to 425°F and coat a baking pan (11″ x 9″) and a rimmed baking sheet with olive oil cooking spray. Put the carrots in the baking pan, which has already been prepared. Sprinkle with 1 teaspoon of the olive oil, sugar, and ⅛ teaspoon each of the pepper and salt.
Toss to coat very well. In the next 25 minutes, roast, stirring several times until the carrots are lightly golden and tender at the edges. Put the chicken in a mound on the prepared baking sheet, about five minutes before the carrots are done.
Sprinkle with 2 tablespoons of the chives, drizzle with 1 teaspoon of the oil, and ⅛ teaspoon each of the pepper and salt. Toss to mix and arrange in a single layer. Roast and turn it once for 5 to 7 minutes, until it’s cooked well.
Remove chicken and carrots from the oven and let cool for several minutes. Meanwhile, mix the shallot, vinegar, the remaining oil, 2 tablespoons chives, and ¼ teaspoon each pepper and salt. Leave it for 5 minutes or even more to blend the flavors.
Add the watercress, grapes, and arugula to the dressing and toss to mix well in order to finish the salad. Spread out on a platter. Top with the chicken, the carrots, and any juices, and sprinkle with the pistachios. Serve it warm.
2. Greek salad
This crisp Mediterranean salad has 7 grams of fiber from all the fresh vegetables and heart-healthy fat from the olives. Big portions of low-calorie vegetables can stave off hunger by making your body think you are eating more than you really are.
Preparation time: 18 minutes; Total time: 18 minutes; Serves: 4
Nutrition (per serving): sat fat 8g, fat 33.5g, carbs 17.5g, sodium 748mg, fibre 7g, sugar 7g, protein 8g
– 1 green pepper, sliced
– 1 cucumber, sliced
– Feta cheese, crumbled
– 1 handful toasted pine nuts
– 1 Tbsp fresh lemon juice
– Pinch of oregano
– 4 Tbsp olive oil
– 1 slice fresh garlic, chopped or minced
– Grilled chicken or fish (optional)
– thinly sliced red onion, as many as you want
– 1 head romaine lettuce (or substitute your favorite lettuce)
– 1 Tbsp red wine vinegar
– Kalamata olives, as many as you want
– 2 ripe tomatoes, sliced
– Salt, pepper to taste
Wash, slice, and combine all salad ingredients. Put all dressing ingredients and mix them in a bowl, stirring with a fork. Do a sniff test – in case it smells too much of vinegar, then add additional oil. Add to salad ingredients. Toss it and enjoy.
3. Chicken caesar
A half-cup of skinless chicken breast packs a lot of satiating protein and its low in fat. In addition, this creamy dressing has just enough fat to stop your stomach from rumbling.
Preparation time: 15 minutes; Total time: 15 minutes; Serves: 4
Nutrition (per serving): fat 15g, sodium 383 mg, sugar 2g, protein 25g, calories 278, sat fat 2g, carbs 8.5g, fibre 1.5g
– 3 Tbsp grated Parmesan cheese
– ½ tsp anchovy paste
– ½ tsp Worcestershire sauce
– 6 c torn romaine lettuce
– 24 fat-free croutons
– 2 Tbsp lemon juice
– ⅛ tsp black pepper
– 2 c boneless, skinless chicken breast, cubed and cooked
– ½ clove garlic, minced
– ¼ c canola oil mayonnaise
Combine the Parmesan, lemon juice, garlic, mayonnaise, anchovy paste, paper, and Worcestershire sauce in a bowl and mix it well. Combine the chicken, croutons, and lettuce in another bowl. Put the mayonnaise mixture over it and toss it well to coat. Before serving, divide among 4 bowls.
4. Shrimp salad
Even a small serving of avocado is filled with monounsaturated fat, which contains a belly-fattening bonus. If you combine that with protein-packed, low-calorie shrimp, and you have a satisfying meal.
Preparation time: 10 minutes; Total time: 10 minutes; Serves: 4
Nutrition (per serving): fat 22 g, sodium 500 mg, sugar 11.5 g, protein 20.5 g, carbs 22 g, calories 357, fiber 7 g, sat fat 3 g,
– ½ sp salt
– 3 Tbsp extra virgin olive oil
– 2 grapefruit, cut into segments
– 10 oz precooked shrimp
– 4 tsp chopped cilantro
– 2 avocados, peeled and sliced
– ½ tsp chili powder
– 3 c butterhead lettuce, torn into pieces
– 1 scallion, including top, thinly sliced
– 2¼ Tbsp white wine vinegar
Combine salt, chili powder, and vinegar in a small bowl and whisk in oil. Put lettuce on 4 individual salad plates or one serving plate. Arrange avocado, grapefruit, and shrimp over lettuce. Sprinkle with cilantro and scallion. In the end, drizzle salads with chili dressing.
5. Flank steak chopped steakhouse salad
Maybe red meat has a bad reputation, but lean beef can be a great source of snooze-stopping iron and protein.
Preparation time: 15 minutes; Cook time: 15 minutes; Total time: 40 minutes; Serves: 4
Nutrition (per serving): fat 24 g, sodium 503 mg, sugar 5 g, protein 28, sat fat 6.5 g, fibre 2.5 g, calories 372, carbs 10 g
– ⅜ tsp salt
– 2 romaine lettuce hearts, chopped, about 6 c
– 1 cucumber, peeled, seeded, and chopped
– ½ med red onion, finely chopped
– ¼ c crumbled blue cheese
– 1 Tbsp white wine vinegar
– ½ tsp Worcestershire sauce
– ⅓ c reduced-fat crumbled blue cheese
– 4 plum tomatoes, seeded and chopped
– 1 lb lean flank steak, trimmed
– 1 lg carrot, chopped
– 3 Tbsp light sour cream
– ⅜ tsp black pepper
Prepare your grill for medium-high heat. Sprinkle the flank steak with ¼ teaspoon pepper and ¼ teaspoon salt. Coat the steak with cooking spray and put it on a grill rack. Grill each side 5 to 6 minutes, or until desired doneness.
Place to a cutting board, and before you slice it thinly let it rest for 10 minutes. Meanwhile, combine tomatoes, carrot, romaine, cucumber, and onion in a large bowl. Combine the mayonnaise, vinegar, blue cheese, Worcestershire sauce, sour cream, and the remaining ¼ teaspoon of pepper in another bowl.
Combine cheese mixture with romaine mixture and toss well to coat. Divide among 3 equal serving bowls and on the top of each add ¼ of the sliced steak.