Salad diet. Diet salad recipes for weight loss

The first salad was prepared by the ancient Romans. It was green and consisted of parsley, onion and endive (salad endives) dressed with honey and vinegar.

In the Middle Ages, the French added their favorite lettuce to this salad, and at the end of the 18th century - cabbage. Gradually, the recipe included all products known to mankind - from vegetables and root vegetables in any form to eggs, sausage, fish, meat and seafood.

True, unlike America and Europe, where green leafy salads have always remained the main characters, they completely disappeared in Soviet cuisine. The dish turned into a mix of boiled vegetables, meat, sausage, cheese and mayonnaise (Olivier, Mimosa, Herring under a fur coat).

Fortunately, now the fashion has changed and salad in our country has increasingly become associated with a healthy treat of fresh vegetables, leafy salads, light dressings and hearty additions like cheese, shrimp, tuna or chicken.

What is the principle?

The product composition makes this method of losing weight very relevant and attractive. It is known that many diets require you to consume dishes and ingredients that you may not like for personal reasons or are completely contraindicated. In this case, it is proposed to lose weight on vegetables and fruits. But the main condition is that they should not be too high in calories.

Follow a salad diet for one week. In order to avoid protein deficiency in the body, on some days it is recommended to prepare dishes with the addition of meat or fish.

The main results are achieved through the preparation of a low-calorie menu and the lack of them in general. Thus, without starving yourself, you can lose up to 9 kilograms of weight.

Below we will consider the basic requirements of a diet based on vegetable salads.

Fruit diet

An excellent option for those with a sweet tooth; the list of allowed foods even includes mangoes, grapes, and bananas. The fruit salad diet lasts from 3 to 5 days and is a detox option. As a result of completing the program, you can lose up to 6 kg. Sharp weight loss is observed by eliminating proteins and complex carbohydrates from the diet.

Weight loss occurs due to the removal of fluid and the destruction of muscle fibers. Therefore, it is important to maintain a drinking regime and not use the food system for more than a week. The most universal option is to include fruit salads in the menu of fasting days.

Menu for 3 days

Monday:

• breakfast - strawberries, raspberries, apples, topped with yogurt;
• lunch - banana, grapefruit, apple with sour cream;
• dinner - sliced ​​apples, pears.

Tuesday:

• breakfast - pineapple, orange, banana with cinnamon and yogurt;
• lunch - cutting watermelon, pear;
• dinner - baked apples with vanilla.

Wednesday

• breakfast - bananas with pomegranate berries;
• lunch - apricots, peaches, seasoned with yogurt;
• dinner - baked apples with pear, cinnamon.

Contraindications:

• pregnancy, lactation;
• diabetes;
• increased acidity;
• diseases of the digestive system;
• tendency to allergic reactions.

Diet rules

There are two options for this method of losing weight (they will be discussed later). However, the following rules must be followed when performing any of them. Here is a list of what must be observed:

• You need to chew light salads slowly, without being distracted by anything. In general, lunch should take you at least 20 minutes;
• To satisfy a slight feeling of hunger and not experience severe discomfort, you need to drink enough water per day. It is also allowed to drink various teas without sugar and other additives. The best option would be drinks made from herbs;
• Before going to bed, when dieting on salads for weight loss, you are allowed to consume a small amount of low-fat fermented milk products. They do an excellent job of improving digestive processes, promoting more restful sleep, and also giving a fresh and healthy look to the skin;
• the recommended diet should be based on fresh vegetables and fruits. Moreover, it is desirable that they are not starchy. It is also allowed to eat lean meat, fish and seafood;
• How to dress a salad on a diet? It is recommended to use a small amount of vegetable oil. However, there are also recommendations that it should be diluted with lemon juice and natural seasonings;
• If you follow this diet, you must avoid any fried foods, smoked foods, canned foods, sugar and products containing it. It is also prohibited to consume mayonnaise, sour cream, ketchup and other store-bought sauces, sausages, flour, legumes and alcoholic beverages;
• It is not recommended to engage in heavy physical activity.

Useful tips:

• In order for everything to be absorbed better and the weight loss process to happen faster: do physical exercise. It can be anything - running in the morning, exercise after sleep and before bed, cycling and much more.
• The salad diet excludes the consumption of salt and sugar. Try to hold out for 7 days.
• The mandatory water consumption rate is 2 liters per day. Water must be clean, potable and still.
• For more vitamins, you can alternate different oils: olive, flaxseed, sesame, camelina and others.
• You need to have breakfast before 12-00, lunch before 16-00 and dinner before 20-00. Despite the generally accepted concept that you should have dinner before 18-00, here you can stretch out the pleasure to make it easier for you.
• If it is difficult for you to stay on this diet for 7 days, reduce their number.
• Make one day a shock for the body - sit on lettuce leaves. They are nutritious and have many beneficial properties, but psychologically such a day will be difficult for you.
• Feel free to improvise with products and swap what you want. Everything is very individual, so navigate according to yourself, as is most convenient for you.

The salad diet has only positive reviews from girls and women who have tried the system on themselves. Everyone is satisfied with the results and the weight loss process itself. Negative reviews are extremely rare, and are most often associated with the lack of animal protein. But in 7 days without meat, nothing terrible will happen to anyone.

A salad system for weight loss with a simple menu is ideal during your vacation or long weekends or holidays. Professional nutritionists call this diet for weight loss a fasting diet. Even if you don’t make it through the week, the diet will still have a positive effect on your body.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Diet types

As mentioned earlier, there are currently two types of light salad diets. Here is their list:

• strict option. In this case, only low-calorie vegetable and fruit salads are allowed. The diet also includes boiled eggs. But this is where the list of products ends. According to reviews, if you follow a diet of cabbage salad (for example) with eggs, you can lose up to 9 kilograms of weight;
• gentle mode. In this case, the consumption of meat broths, meat and fish is allowed. Salads here are served as a second course or as a side dish for meals. Accordingly, the result here is much less. In a week of such a salad diet, you can lose up to 4 kilograms of weight.

Is it possible to lose weight on salads: basic principles

A salad can be a complete meal with a balanced composition of nutrients. There are many options for combining ingredients - vegetable, fruit, protein, with the addition of seeds, nuts. Regardless of the components, for successful weight loss you must follow a number of rules:

• It is not recommended to purchase finished products in the culinary arts; it is difficult to estimate the calorie content of dishes, depending on the amount of oil; also, unscrupulous cooks may use stale fruits, meat, and seafood;
• a salad diet implies three meals a day; snacks consisting of 1-2 fruits or a glass of kefir or yogurt may also be present;
• portions should not be more than 200 grams; forming the right habit helps you forget about the supplement;
• high-calorie “holiday” salads containing potatoes, sweet potatoes and other nutritious ingredients are prohibited;
• You can use olive, sesame, or flaxseed oil as a dressing, but not more than 3-5 ml per serving; citrus juice, wine or apple cider vinegar is also recommended;
• it is necessary to exclude such dressings as mayonnaise, ketchup, soy sauce and other products containing preservatives, sugar, and flavor enhancers;
• you also need to limit the use of salt to a daily requirement of 3-5 grams; to create a variety of flavors, you can use dried garlic, ginger, cumin, coriander, as well as fresh herbs;
• when preparing warm salads, it is optimal to choose steamed heat treatment or bake vegetables, fish, and meat;
• In the morning on an empty stomach, it is recommended to drink a glass of warm water half an hour before breakfast; throughout the day, 1.5 liters of water are required to activate metabolism;
• in the evening, the last meal should not be later than 3 hours before bedtime.

When should you not use this diet?

There are several circumstances in which losing weight using this method is strictly prohibited. Among them:

• state of pregnancy or lactation period;
• During adolescence, it is also prohibited to use a tomato salad diet or other limited diet options. This can lead to problems in the growth and development of a young body;
• such a diet is contraindicated for people who suffer from hypertension;
• kidney diseases;
• in case of diagnosed atherosclerosis or suspected presence;
• citizens with pronounced obesity. Such a drastic reduction in diet can lead to extremely unpleasant consequences for the entire body.

Now it’s worth talking about the benefits of a salad diet.

Reviews and results

Judging by the numerous reviews of those who have lost weight, the salad diet really works and gives the stated results if you strictly follow the menu and there are no errors in nutrition. Moderate physical activity is recommended to maintain muscle tone to avoid sagging muscles and skin.

Those who suffer from gastropathy sometimes experience epigastric pain and stool disorders, despite the fact that the diet description states improved digestion. Among the disadvantages that those who have lost weight indicate is a quickly passing feeling of satiety and a frequent feeling of hunger, which can lead to breakdown and weight gain. In general, the diet is liked by all lovers of vegetables and fruits. For those who like heavier foods, this diet will seem difficult.

The positive aspects of this diet

Below are a number of good consequences that occur to the body while following this diet. Among them:

• a fairly quick and effective way to lose excess weight;
• The second name for the salad diet is “brush”. This is explained by the fact that fruits and vegetables consumed during weight loss perfectly cleanse the body of various toxins, waste and other harmful substances;
• the menu is very varied. This means that your body will sufficiently receive all the beneficial components, substances, vitamins and minerals without experiencing any particular discomfort;
• if you follow the diet, fat metabolism is normalized;
• immune properties increase;
• all the energy needed is not supplied to the body in the form of unhealthy fats;
• digestive processes improve;
• the level of bad cholesterol also decreases;
• Thanks to the gradual renewal of cells, the body rejuvenates;
• the level of intellectual abilities also increases;
• memory improves;
• concentration increases.

Negative sides

Like any other weight loss regimen, the salad diet has its own set of disadvantages. Here is a short list of them:

• This weight loss option is only relevant at certain times of the year. For the diet to be effective and not harm the body, all foods consumed on it must be fresh;
• When following this diet, various side effects may occur. Among them:
• gastrointestinal disorders;
• allergic reactions;
• diarrhea and nausea. If they occur, it is necessary to urgently stop following the salad diet;
• It is important to keep in mind that this regime is more suitable for body correction and body correction, and not for tangible weight loss. If you have a lot of excess weight, you should consult a doctor so that he can select the necessary regimen based on your condition.

Quitting the diet

Like any dietary restriction, the salad diet requires a smooth, gradual exit. Try not to include foods prohibited on the diet for as long as possible. If it is very difficult to refuse, then try to introduce new products little by little, gradually, in order to prepare the enzymatic system and not cause harm to health.

When leaving the diet, exercise in the gym is mandatory. Moderate physical activity will help maintain the results achieved and tone the muscles. Exercising in the pool, visiting the bathhouse and sauna, and performing anti-cellulite massage will help you cope with problem areas on the body. In the morning, after light exercise or jogging, take a contrast shower. This will help you have a positive outlook on the next day, give you energy and improve your health.

Diet for one day

First, let's consider the daily version of gentle nutrition when dieting on salads. Here is his schedule:

• for breakfast you can make a smoothie from vegetables (products processed in a blender) and eat it with two boiled eggs;
• for lunch you can eat one carrot or cucumber;
• For lunch you should prepare 250 grams of vegetable salad with tomatoes, cucumbers, sweet peppers and herbs. Still water or herbal tea is acceptable as a drink;
• as an afternoon snack, again, either a carrot or a cucumber;
• for dinner you can make a salad of low-calorie vegetables and make a cocktail of carrots and apples;
• It is recommended to drink a cup of green tea before bed.

Diet on fruit salads for 3 days

First day Breakfast: half a medium-sized melon, which can be poured with a small amount of natural yogurt or kefir. Lunch: strawberry-orange salad with kiwi slices, dressed with plain yogurt. Afternoon snack: a couple of plums. Dinner: 150-200 g of lean chicken meat, boiled or baked; a small portion of salad from non-starchy vegetables, seasoned with lemon juice; half a grapefruit.

Second day Breakfast: a mixture of 150 g of berries and 100 g of cereals. Lunch: a couple of slices of fresh pineapple. Afternoon snack: 1 peach (can be replaced with nectarine). Dinner: up to 180 g of boiled or baked turkey accompanied by lettuce leaves; 1 orange.

Third day Breakfast: 2 slices of watermelon and natural yogurt (100 g). Lunch: strawberry salad (about 100 g) and a small banana. Afternoon snack: a cup of any fresh berries. Dinner: up to 180 g of boiled lean fish and Brussels sprouts (100 g).

Menu for seven days

Now let’s look at the weekly diet for a salad diet. Below is a detailed schedule for each meal:

• on Monday for breakfast you can make a salad of apples and oranges with a small handful of raisins. For lunch, eat a pear, kiwi and some of your favorite nuts. For dinner, you can make tea with a spoonful of natural honey and eat it with two apples;
• For Tuesday breakfast, make a salad of grated beets. For lunch, eat a couple of carrots. For dinner, make a cucumber and tomato salad. But how to replace mayonnaise in a salad when on a diet? It was previously mentioned that oil can be used here. In some cases, natural, low-calorie yogurt is ideal;
• On Wednesday, for breakfast, cook about one hundred grams of beef and eat it with spinach. For lunch, boil one hundred grams of chicken breast and add one boiled egg to it. For dinner, also cook an egg and eat it with cucumber and herbs;
• For Thursday breakfast, boil one hundred grams of salmon with lettuce leaves. For lunch, you can boil either shrimp or chicken breast, plus an egg. For dinner, eat 200 grams of seaweed with a chopped chicken egg;
• In the last three days, repeat the regimen from Monday to Wednesday.

Now let's figure out what salads you can eat while on a diet.

Essence and features

Most diets suggest losing weight on tasteless foods - bland cereals, lean soups, etc. Because of this, breakdowns often occur, since a person is accustomed to eating completely different foods, which become especially tempting during weight loss.

The 7-day salad diet offers a completely different scenario for getting rid of extra pounds - you can lose excess weight by eating delicious dishes, and in the quantities that the body needs.

Important: Salads are not made from any products, but from low-calorie ones.

First of all, these are vegetables and fruits, but since the diet lasts for a week, animal protein should be present in the menu. For this purpose, meat and fish days are organized - dishes are prepared with the addition of beef, veal and lean white fish, respectively. Also useful are salads with seafood, which are not only low in calories, but also contain a minimal amount of carbohydrates.

When preparing dishes, it is advisable to use a large amount of greens. It not only improves the taste of the salad, but also supplies the body with vitamins. If desired, you can add a small amount of nuts. For dressing, you cannot use mayonnaise, sour cream or soy sauce - only lemon juice in half with olive or linseed oil. Fruit salads can be dressed with low-fat kefir or yogurt (not low-fat).

Weight loss using this method occurs through a low-calorie menu. Many fruits and vegetables are mostly water, so they temporarily fill you up without harming your figure.

At the same time, the body does not receive enough calories to supply the body with energy for physical and mental activity, so it draws them from fat deposits stored just for such a case. Gradually they are burned, and the person loses weight.

This happens quite quickly, but it should be taken into account that in the first days the lost kilograms will consist not so much of fat deposits, but of stagnation of fluid and intestinal contents. For this reason, the most intense weight loss is observed in the first stage, and then the effectiveness will decrease.

Principles

All salads must be prepared yourself - ready-made dishes from the supermarket will not work. They are often prepared from stale vegetables, fruits and meat, so the benefits of the product are reduced. It is better to spend a little time and make the salad yourself, but do not doubt its freshness.

In order for a salad diet to bring the desired results for a week, you need to adhere to the following rules:

1. Get rid of salt and sugar in your diet for the entire time you lose weight. These flavoring additives stimulate appetite, promote the formation of swelling and fat deposits, and also negatively affect metabolism. It is better to give them up for a while to cleanse the body, and then use them in small quantities when cooking.
2. The diet provides for three meals a day, but for greater benefit it is better to organize 4-5 meals a day. To do this, you can leave three main meals and add light snacks with a low-calorie salad to them, or simply divide the entire number of dishes prepared for the day into several meals.
3. It is best to eat in small portions at regular intervals - the dish should satisfy your hunger, but not completely satiate. In this case, the digestive system will not be overloaded and will have time to digest all the food before the next meal. Since the intervals between meals are short, the body does not have time to get hungry.
4. For salads, ingredients should be used raw if possible. If heat treatment is needed, then it is better to boil, bake or steam vegetables, fruits, meat and fish.
5. Before starting a diet, it is advisable to arrange a fasting day, for example, on kefir. This will help remove some of the excess fluid from the body, and the results of losing weight using the salad method will be more noticeable.
6. If possible, before the start of the fasting day, it is advisable to reduce the portions of regular dishes and reduce the consumption of salt and sugar - this way the effect of the diet will be better, and the body will not experience severe stress due to the transition to a different diet.

Since there is no salt in the menu, a person will get rid of fluid stagnation. To bring the water-salt balance back to normal, you need to drink at least 1.5 liters of clean water every day. Tea, coffee, juices, compotes, fruit drinks and other natural drinks can also be included in the diet, but they are not included in the daily fluid intake.

Important: During the diet, you cannot eat sausages, fast food, snacks, canned food, marinades and pickles.

It is advisable to give up alcohol - even a glass of red wine can harm your figure while losing weight. Flour and confectionery products, instant foods, sauces, legumes - all this is also prohibited on a salad diet.

Menu

Everyone can independently create a menu for themselves with salads from their favorite products, alternating vegetable, fruit, meat and fish days in the desired sequence. There should be three main meals, with snacks in between. Dinner should be no later than 5 pm, but a couple of hours before bedtime you can drink a glass of low-fat fermented milk drink. It will not only satisfy hunger, but also improve digestion.

You can prepare one salad for the whole day and divide the entire volume into 4-5 servings. A sample menu for such a diet looks like this:

• 1 day – salad of apples, pears, kiwi and oranges with low-fat yogurt or kefir, you can add pine nuts if desired;
• Day 2 – salad of cucumbers, tomatoes, bell peppers and Feta cheese with lemon juice and olive oil;
• Day 3 – salad of boiled skinless chicken, Chinese cabbage, boiled eggs, fresh cucumbers and herbs;
• Day 4 – salad of boiled pollock, carrots, broccoli and tofu;
• Day 5 – repetition of the menu of day 1;
• Day 6 – repetition of the menu for 2 days;
• Day 7 – repetition of the menu for 3 days.

This salad diet for 7 days (see reviews below) is easily tolerated, since you can eat enough salad to satisfy your hunger, but you still shouldn’t overeat. If desired, you can replace additional ingredients, but it is better to alternate vegetable, fruit, meat and fish days in that order.

There is another version of the salad diet, more varied. A sample menu looks like this:

• Day 1 – for breakfast a salad of orange, pomegranate, walnut and fennel, for lunch a salad of apples, strawberries, plums and cinnamon, for dinner a salad with apple, pear and nectarine;
• Day 2 – for breakfast a salad with cucumbers, radishes and herbs, for lunch a salad of red or Chinese cabbage, carrots, celery and apple, for dinner a salad of zucchini, cucumber, bell pepper, tomato and cabbage;
• Day 3 – for breakfast, a salad of boiled eggs and herbs, for lunch, a salad of beef, Chinese cabbage, cucumbers and bell peppers, for dinner, a salad of chicken, white cabbage, apple and celery;
• Day 4 – for breakfast a salad of shrimp and lettuce, for lunch a salad of boiled cod, cucumber, apple, tomato and boiled egg, for dinner a salad of seaweed with crab sticks and boiled mussels;
• Day 5 – repetition of the menu of day 1;
• Day 6 – repetition of the menu for 2 days;
• Day 7 – repetition of the menu for 3 days.

Nutritionists recommend going on such a diet in the summer or autumn, when you have access to fresh vegetables and fruits. Ideally, if all the ingredients, or at least some of them, grow in your own garden, then you won’t have to doubt the naturalness of the products. In winter, it is better not to lose weight using this method, since greenhouse fruits are not the healthiest or tastiest.

Exit

You need to switch to your usual diet gradually so as not to regain the lost kilograms.

After the body has been eating low-calorie foods for a week, a sudden breakdown in junk food may result in all the work being in vain - the weight may become even greater than before starting the diet.

To prevent this from happening, for the first few days you can leave salads for breakfast and dinner, and for lunch prepare soup with lean meat or a vegetable side dish with a main dish of chicken or fish. Then for breakfast they begin to prepare porridge in water with half and half milk or cottage cheese casserole. At the last stage, dinner can also be replaced with a low-calorie side dish, for example, stewed broccoli, or you can continue to eat healthy salads.

Important: During the diet itself, heavy physical activity is not recommended, but when switching to your previous diet, you can introduce sports into your life.

For example, you can join a gym or go for a run, and then do exercises for problem areas at home. All this will not take much time, but will help consolidate and increase the results of the diet.

Tuna with vegetables

To prepare it you will need 260 grams of tuna, the same amount of tomatoes, 50 milliliters of olive oil, two tablespoons of lemon juice, the same amount of wine vinegar and a head of red onion. The salad is prepared as follows:

• mix lemon juice (or vinegar) and oil in one bowl;
• cut the onion into halves and marinate it in the previously prepared mixture;
• Mash the tuna pieces with a fork and drain the resulting oil;
• Next, cut the tomatoes into small slices;
• mix all the ingredients in one bowl, thus preparing the salad.

Chicken salad

To prepare it, you will need 300 grams of chicken breast, half a head of Chinese cabbage, two fairly large bell peppers and a small onion. The dishes are prepared according to the following algorithm:

• let the chicken breast cook until fully cooked;

• Wash the pepper and cut it into halves;
• Peel the onion, rinse and chop in the same way as the previous ingredient;
• finely chop the Chinese cabbage;
• after cooking, cool the breast and cut it into thin strips;
• put all the products in one bowl, pour in lemon juice and soy sauce;
• stir until all ingredients are evenly distributed.

Caesar

To prepare this famous and light salad you will need 100 grams of chicken breast, 100 grams of Iceberg lettuce leaves, four quail eggs, a tablespoon of grated cheese, homemade crackers. The cooking recipe is as follows:

• leave the chicken breast to cook until it is completely cooked;
• for croutons, finely chop any bread and place in the oven until cooked;
• Wash the salad leaves, dry them completely and tear them into small pieces by hand;
• cut tomatoes into cubes or small slices;
• Boil the quail eggs and divide them in the same way as the previous product;
• grate some cheese on a fine grater;
• Cool the finished chicken breast and cut into small pieces;
• Mix all the previously prepared products (including crackers) in one bowl and sprinkle cheese on top.

Light food recipes

Breakfast menu:

• Berry paradise – 1/3 cup blueberries, 1/3 cup strawberries, 1/3 cup apple – season with natural yogurt. You can add some walnuts for taste.
• Fruit jelly - for one serving you will need 50 grams of grapes and 50 grams of peeled apple, 1 glass of grape (berry) juice and gelatin. The juice should be without pulp and natural. You need to put the fruit in the mold and pour in the juice in which gelatin is already dissolved. It’s better to do this before bed, so that you have a tasty and healthy breakfast in the morning.
• Apple with cheese - this dish satisfies hunger well and gives you energy for the whole day. For the salad, use 1 apple, a bunch of herbs (to taste) and 70-100 grams of cheese (Russian, Koshkinsky, Gouda, etc.). It’s better to cut everything into small pieces and, if desired, season with olive oil.
• Fruit mix - take slightly different fruits and berries, for example: banana, kiwi, strawberries, apple, pear, grapes, orange (you can replace any product or not include it in the salad at all). Peel everything, chop finely or beat in a blender. If you want, you can eat the salad with low-fat yogurt. It is not recommended to add melon and watermelon to the mix.

Lunch menu:

• Cabbage, cucumber and pepper are a simple and harmonious option for weight loss. You will need 2 leaves of cabbage, fresh cucumber, half a red bell pepper. This pleasure can be sliced ​​as you please. Use olive oil or natural yogurt as a dressing.
• Vegetables with cheese - use 1 tomato, 1 cucumber, 7-10 olives, and 50-70 grams of cheese (if you like greens, add to taste). Cut everything, mix and season with oil.
• Vitamin – crumble a tomato, cucumber, lettuce, cabbage, bell pepper, boiled or canned corn, half an avocado, olives and grated cheese. Oil and herbs are added. The portion will be large, so it is better to divide it into 2 times.
• Bright pleasure - grate 2 small carrots, chop red bell pepper, add 30-50 grams of cheese and herbs.

Dinner menu:

• Vegetable mix - you will need potatoes, eggplant, zucchini, sweet pepper. We stew everything, for example, in a slow cooker. Before you start simmering, cut into medium pieces. Once everything is ready, you can eat right away. Don't get burned!
• Wine mood - You need to boil the beets, grate them, add natural yogurt or low-fat sour cream.
• Vitamin explosion - boil broccoli and cauliflower, grate cheese. Place everything on a plate, sprinkle cheese on top and bake in the oven for 1-2 minutes. Tasty and healthy!
• Grilled vegetables – without oil we grill eggplants and zucchini. Spray with olive oil. Nourishing and aesthetically pleasing!

Cabbage salad

To prepare it you need 250 grams of Chinese cabbage, 200 grams of tomatoes and the same amount of cucumbers, one small hot pepper, 150 grams of feta cheese, half a can or package of olives, a tablespoon of olive oil and seasonings. Prepare the salad as follows:

• disassemble the Chinese cabbage into leaves, then tear each of them into small slices with your hands;
• Wash cucumbers and tomatoes and then cut into large cubes;
• divide the cheese in the same way as vegetables;
• chop the pepper into small pieces;
• put all the products in one bowl;
• pour oil, add spices and stir until all ingredients are evenly distributed.

Authorized Products

The basis of the salad diet is fresh vegetables and fruits. Among meat products, the consumption of lean meat, poultry, seafood and fish is allowed. Fermented milk products are allowed: cottage cheese, milk.

What is the best way to season salads and ready meals?

Prepared dishes can be seasoned with vegetable oil, lime or lemon juice, and natural yogurt. To speed up metabolism and give the dish a piquant taste, you can add turmeric and ginger.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables	2,5	0,3	7,0	35
greenery	2,6	0,4	5,2	36
Fruits
fruits	0,8	0,3	11,5	56
Berries
berries	0,7	0,3	9,4	44
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
Cereals and porridges
porridge	3,3	1,2	22,1	102
Dairy
skim milk	2,0	0,1	4,8	31
kefir 0%	3,0	0,1	3,8	30
kefir 1%	2,8	1,0	4,0	40
sour cream 10% (low-fat)	3,0	10,0	2,9	115
sour cream 15% (low fat)	2,6	15,0	3,0	158
natural yogurt 2%	4,3	2,0	6,2	60
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
cottage cheese 0% (low fat)	16,5	0,0	1,3	71
cottage cheese 0.6% (low fat)	18,0	0,6	1,8	88
cottage cheese 1.8% (low-fat)	18,0	1,8	3,3	101
Meat products
beef	18,9	19,4	0,0	187
Bird
chicken	16,0	14,0	0,0	190
turkey	19,2	0,7	0,0	84
Eggs
omelette	9,6	15,4	1,9	184
chicken eggs	12,7	10,9	0,7	157
quail eggs	11,9	13,1	0,6	168
Fish and seafood
fish	18,5	4,9	0,0	136
squid	21,2	2,8	2,0	122
shrimps	22,0	1,0	0,0	97
tuna in its own juice	21,0	1,2	0,0	96
Oils and fats
vegetable oil	0,0	99,0	0,0	899
butter	0,5	82,5	0,8	748
Non-alcoholic drinks
water	0,0	0,0	0,0	—
mineral water	0,0	0,0	0,0	—
green tea	0,0	0,0	0,0	—
* data is per 100 g of product

Beet salad

To create it you will need one large beet, one medium-sized apple, three walnuts, two small prunes, a clove of garlic and two tablespoons of 1% yogurt. The salad is prepared like this:

• rinse the beets and boil until fully cooked;
• after that cut it into cubes;
• Wash the apple and grate it on a coarse grater;
• Grind prunes in a blender along with walnuts;
• Squeeze the garlic into the resulting mixture and mix;
• Next, place all the products in one bowl and mix until all components are evenly distributed.