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5 Delicious Salad Recipes that Help With Weight Loss

Published on: Dec 30, 2022
5 min Read
Salad for weight loss
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Do you want to lose weight and are looking for some healthy, effective and delicious ideas for salad for weight loss?

Would you like to find out more about incorporating salad for weight loss in your diet that will help you to lose weight as well as better manage your weight? If you are looking for any of these healthy lifestyle and weight management tips, then this article is written just for you!

In this article, we will talk about eating salad for weight loss, understand if it is really an effective method to lose weight, know if salad for weight loss can also target belly fat and share some delicious recipe ideas for salad for weight loss. 


Is salad good for weight loss?

Having salad for weight loss is a good accompaniment for your overall weight loss journey. Try having some delicious salads every day and keep varying the ingredients so that you see the effects pretty soon after starting your healthy and delicious salad for weight loss routine. 

  • When you have a fresh salad made out of a mix of vegetables, leafy greens, lean meats, paneer or fruits, it is a great way to lose weight. 
  • What you need to keep in mind is that when you are having salads as part of your diet plan for weight loss, you should entirely avoid using any store bought toppings or salad sauces, as these are loaded with preservatives as well as being high on calories. 
  • So, instead of using additional store bought toppings, you can use some vinegar, soy sauce, rock salt, freshly squeezed lemon juice, freshly grated ginger, and so on to make your diet plan for weight loss more effective.

Is salad good for losing belly fat?

Salads that contain fresh green leafy vegetables such as palak or spinach, cabbage and so on are especially great for burning down the fat that is stored around the belly area. 

  • Salads are loaded with fibres, and when you add a good amount of fibre in your daily meal plan, it can definitely target your belly fat and help it move away faster.
  • Fibres, especially the soluble fibres, when added to your everyday salad for weight loss plan, will help to reduce the amount of visceral fat that builds up around your stomach over time.
  • Also, eating salads without the store bought toppings will mean that you are taking in lesser calories. So, when you incorporate a salad for weight loss diet with a good and regular exercise routine, it can help you lose more calories than what you take in. Burning more calories and eating a lesser amount of calories is always a good plan when you are trying to lose weight. 
  • Some of the ingredients that you can use in your salad for weight loss that are really quite rich in their fibre content are cauliflower, pears, apples, carrots, dal sprouts, beetroots, banana, tukda dal, chholey, rajma, lobhia, flax seeds or alsi ke daaney, chia seeds or sabza ke daaney, almonds or badaam, walnuts or akhrot and so on.

Delicious and effective salad recipes for weight loss

Here are a few delicious, easy to make salad recipes that are very effective in losing weight and managing overall weight better:

1. Chholey salad recipe

You will need

  • Soaked, drained and boiled chholey or kabuli chana (boil with a dash of salt and haldi or turmeric)
  • Tomatoes cut into cubes
  • Cucumber cut into cubes
  • Chopped spring onion
  • Salt and black pepper as per taste
  • Freshly squeezed lemon juice
  • Grated ginger 
  • Chopped pudina or mint leaves
  • Chopped green chillies (optional)
  • Low fat dahi or curd 
  • Chopped dhaniya patta or coriander leaves 

How to make 

  • In a big bowl, place the boiled chholey and add all the ingredients.
  • Mix everything together.
  • You can let this chill in the refrigerator for some time and have it chilled, or have it at room temperature. 

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2. Moong dal sprout salad

You will need

  • Sprouted moong dal boiled 
  • Sliced onions
  • Diced tomatoes or cherry tomatoes
  • Sliced capsicum
  • Sliced cucumber
  • Chopped cabbage leaves
  • Chopped green chillies (optional)
  • Paneer diced into small cubes
  • Salt and black pepper as per taste
  • Freshly squeezed lemon juice 
  • Flax seeds or alsi ke daaney
  • Chia seeds or sabza ke daaney

How to make

  • Add all the ingredients in a big bowl and mix everything together.

3. Chopped salad or kachumber salad

You will need

  • Chopped onions
  • Chopped tomatoes
  • Chopped carrots
  • Chopped beetroots
  • Chopped mooli or radish
  • Pudina or mint leaves
  • Chopped dhaniya or coriander leaves
  • Freshly squeezed juice of lemon
  • Salt as per taste

How to make

  • Add all the ingredients in a big bowl and mix everything together.

4. Methi (fenugreek) and cherry tomatoes salad

You will need

  • Cherry tomatoes cut into halves
  • A small amount of finely chopped methi leaves or fenugreek leaves
  • Chopped green chillies (optional)
  • Freshly squeezed juice of lemon
  • Salt and black pepper as per taste
  • A dash of olive oil 

How to make

  • Add all the ingredients in a big bowl and mix everything together.

5. Grilled chicken salad

You will need

The salad ingredients

  • Lean chicken breast or thigh piece cut into small pieces
  • Olive oil
  • Roughly chopped cabbage leaves
  • Small piece of cheese (optional)
  • Finely chopped green chillies (optional)
  • Chopped Shimla mirchi or capsicum
  • Chopped bell pepper or yellow or red Shimla mirchi
  • Finely chopped cucumber
  • Roasted and unsalted badaam or whole almonds
  • Crushed akhrot or walnut 
  • Freshly squeezed juice of lemon
  • Salt and black pepper as per taste
  • Cherry tomatoes cut in halves 

For the topping

  • A dash of vinegar 
  • A dash of olive oil
  • A dash of freshly squeezed lemon juice
  • A dash of salt
  • Grated garlic
  • Red chilli flakes (optional)
  • Chopped pudina or mint leaves 

How to make

  • First add all the salad ingredients in a big bowl and mix them well.
  • In a separate bowl, mix all the ingredients for the topping and mix them well.
  • Now pour this over the salad and mix everything together. 


Along with improving your diet by adding healthy salads. Your weight loss plan should also include exercise that is best suited for your body and health. Especially, strength training exercises, improving your sleep quality, and managing your stress levels.

If you need help losing weight more sustainably, Fitterfly’s Weight Management Program is India’s first doctor-designed and recommended program that will not only help you lose weight but also keep it off. To learn more, sign up for our program or simply give us a missed call at 08046807733, and we will reach out to you.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

Can I lose weight by eating salad?

The salads that you prepare fresh at home with a mix of fresh fruits and mixed vegetables are loaded with a host of nutrients All of these can be a good addition to your overall diet plan for weight loss as they can effectively help you lose weight in a healthy way.

Can you lose weight by eating salads everyday?

You should definitely make salads a part of your everyday diet plan for weight loss. 

Can I eat salad everyday?

Yes, you can definitely eat salads every day as these are great for your overall health. Unless your doctor or your dietician or nutritionist have asked you not to, having salads every day is a great food habit that you can inculcate in yourself as well as in your entire family.

What is the best time to eat salad for weight loss?

It is a good idea to have salad for weight loss before your meal. You could have salad like an in-between snack between your breakfast and lunch, or have it at the start of your lunch, or have it half an hour before you have your dinner. This will help you to feel full and will reduce your hunger pangs, thus preventing you from over-eating. 

- By Fitterfly Health-Team

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