Simple, light, quick: salads to fill you up and keep you slim

Leafy salads with fresh vegetables, aromatic herbs and tangy dressings are some of the best things summer cuisine has to offer. Salads provide plenty of slimming nutrients and extra few calories. The volume fills the stomach and fiber keeps you full for a long time. A salad for lunch gives you energy and prevents that nasty afternoon slump. Brand new: the sophisticated Skinny Salads with a maximum of 300 calories. Balanced, colorful and with a wow effect - they make losing weight easy, even without a diet.

All you have to do is replace your lunch with a simple salad with a maximum of 300 calories, i.e. a Skinny Salad. An average canteen lunch has at least 600 calories, often even more. With the Skinny Salads you can have breakfast and dinner as usual and still save a lot of calories. On the right you will find ten delicious ideas to try out. If you manage to avoid snacks for at least four hours between meals and drink 1.5 liters of water, you can lose up to a pound in the first few days. Want to see results even faster? Then swap dinner for a skinny salad, preferably a recipe with a small amount of raw vegetables (e.g. the broccoli salad), and also focus on exercise. Our tip: Barbara Becker's new 20-minute workout (p. 36) is super effective.

The golden salad rules

Crisp, fresh ingredients : Simple, but sooo important: only ingredients that are as fresh as possible can be used to make delicious salads that taste good.

Off to the water bath: Sure, the salad from the supermarket looks clean. But you don't know how far it has come. So fill the sink with ice-cold water and wash the leaves, herbs, vegetables and fruit thoroughly.

Spin dry thoroughly: It's worth investing in a salad spinner. Wet lettuce leaves are difficult to dry and a salad with wet leaves will simply be soggy.

Perfect timing: Although there are some salad recipes where it's okay if the salad is still a little soggy (e.g. the coleslaw on the right), the general rule is: only pour the dressing over the salad just before serving.

Store: Leftover salad without dressing will stay fresh for a few days if you put it in a Tupperware container and cover it with damp kitchen paper. Seal and refrigerate.

Freshness cure: If lettuce leaves start to wilt, place them in a bowl of ice-cold water for a few minutes.

Protein-rich toppings for simple salad recipes with a maximum of 300 calories

Protein turns your leaf salad into a fat-burning superfood. Each portion has less than 100 calories:

75 g cooked ham in strips
40 g stremel salmon
60 g smoked tofu, briefly fried
100 g kidney beans, tinned
50 g feta cubes, light
100 g tuna in brine
100 g fried prawns
75 g cooked edamame
80 g turkey breast strips
80 g grilled beef fillet
2 tbsp ger. Parmesan cheese
60 g mozzarella, light
1 boiled egg in slices
30 g goat's cheese

The perfect amount of valuable oils

Every salad needs a little fat, as this is the only way the body can utilize fat-soluble nutrients such as vitamins A, E and K. To ensure that the Fitfood does not become a high-fat fattener, always measure the oil precisely and never drizzle it directly from the bottle over the salad.
directly from the bottle over the salad. Instead, always measure out with a teaspoon. Rule of thumb: 1 teaspoon of high-quality oil per portion, which can be extra virgin olive oil, aromatic nut oil or cold-pressed rapeseed oil. 1 teaspoon has approx. 45 kcal.

10 simple salad recipes with max. 300 calories

Skinny potato salad with salmon
Per portion: slice 1/4 onion, marinate in 1 teaspoon of red wine vinegar. Boil 1 egg, peel and chop with 25 g of salmon, 125 g of boiled potatoes and 25 g of gherkin. For the dressing, chop 5 capers, parsley and dill, mix with 1 tsp lemon juice, 1 tsp mustard and 1 tsp sour cream. Mix everything with 2 tbsp watercress. 270 kcal, KH: 21 g, F: 12 g, E: 18 g

Tomato salad with asparagus
Per portion: halve 100 g cherry tomatoes and fry in 1 tsp oil. Halve 200 g yellow cherry tomatoes. Slice 80 g green asparagus lengthwise with a peeler. Arrange with 4 anchovy fillets, tomatoes and some basil. Season with 1 tsp oil, lemon juice, salt and pepper. 195 kcal, calories: 11 g, fat: 13 g, egg: 9

Green gnocchi salad
Per portion: scald 50 g sugar snaps, 40 g frozen peas with boiling water. Prepare 85 g gnocchi according to the packet instructions. 1 tsp chopped shallot. Puree the shallot, 1 tsp olive oil, 1 tsp red wine vinegar, mint, basil, 1 tsp lemon juice, 1 tsp pine nuts, season and mix with the remaining ingredients. Season to taste. 265 kcal, calories: 35 g, fat: 9 g, egg: 9 g

Carrot salad with prawns
Per portion: 2 tsp. Capers, 1 tbsp yogurt, 2 tbsp Greek yogurt, 1 tsp lemon juice,
1 msp. gr. Horseradish, salt, pepper, 1 tbsp. Stir in the dill. Leave to infuse. Slice 225 g celeriac and 75 g carrot into wide strips. Mix with dressing and 50 g Aztec prawns (chilled). 170 kcal, KH: 12 g, F: 4 g, E: 14 g

Panzanella with tomato
Per portion: Cut 35 g bread from the previous day into slices and toast in a hot grill pan. Break into pieces. Wash 200 g tomatoes and cut into eighths.
Whisk together 1 tbsp olive oil, 1 tsp red wine vinegar, salt and pepper. Drizzle over the salad. Season with salt, pepper, chopped basil. Season with salt, pepper, chopped basil and leave to marinate for 5 minutes. 195 kcal, calories: 20 g, fat: 11 g, egg: 4 g

Colorful coleslaw
Per portion: 1/2 carrot, 65 g white cabbage, 65 g red cabbage, 25 g kale, 50 g fennel, clean and finely grate. Mix with 1 tsp. Parsley, 1/2 tsp. Mix thyme. Whisk together 4 tbsp yogurt, 1 tsp lemon juice, mustard, apple cider vinegar and 1/4 tsp oil. Season with salt, pepper and chili and mix with the salad. 145 kcal, KH: 13 g, F: 6 g, E: 7 g

Broccoli and chickpea salad
Per portion: Mix 100 g broccoli florets, 100 g chickpeas with salt, pepper and 1 tsp oil. Bake for 10 minutes on a baking tray at 200 degrees. Drizzle 60 g kale or spinach with 1 tsp balsamic vinegar, also roast in the oven. Mix together 1 tsp mustard, 1 tsp vinegar, 1/2 tsp oil, 1-2 tsp lemon juice and salt. Mix with vegetables and 20 g ricotta. 280 kcal, calories: 17 g, fat: 15 g, egg: 13 g

Green papaya and mango salad
Per portion: Finely chop 100 g each of green (slightly unripe) papaya and mango, 1 spring onion, 10 g mint, 5 g coriander. Mix with 1 pinch each of garlic, sugar, chili, 1 tbsp lime juice, 1/2 tsp fish sauce. Fry 50 g steak in 1 tsp oil, season. Season with 1 tsp. Peanuts, 1 tsp sesame seeds. 280 kcal, calories: 25 g, fat: 11 g, egg: 16 g

Quick avocado salad
Per portion: Wash and halve 150 g colorful cherry tomatoes. Remove the seeds from 1/2 pomegranate (alternatively: pick 75 g raspberries or currants). Dice 1/2 ripe avocado. Mix everything with 1 tbsp lemon juice, 1 tsp olive oil, salt, pepper and sprinkle with freshly chopped basil. 290 kcal, calories: 16 g, fat: 21 g, egg: 5 g

Pasta salad with zucchinis
Per portion: Cook 50 g short pasta in salted water. Finely dice 150 g green and yellow zucchinis. Crumble 15 g feta. Quarter 4 cherry tomatoes. Mix with pasta, 15 g sprouts, 15 g olives and chopped chives. Mix with the chives. Whisk together 1 tsp. chili, 1 tsp. sherry vinegar, 1 tsp. oil, salt, pepper, dress salad. 270 kcal, KH: 36 g, F: 8 g, E: 11 g

Our book tip

Have an appetite for crispy curves? In the cookbook "Skinny Salads" by Kathryn bruton you will find even more aromatic trend recipes for a deliciously light life. 20 euros. Thorbecke publishing house

More delicious summer salad recipes

Mediterranean bulgur salad with sun-dried tomatoes
Roast chicken salad with redcurrant dressing and couscous
Poké Bowl recipe: the trendy dish from Hawaii
Potato and bean salad with bell pepper chicken fillet and boiled eggs
Crispy duck breast on goji berry salad with orange and ginger dressing
Lentil and cheese salad with tuna
Farmer's feta salad from Greece
3 x salad in a jar - the new food trend
Couscous and vegetable salad with cucumber, tomatoes and mint
Layered salad with beef fillet
Pasta salad with tuna & pesto
Lightning poultry salad with grilled chicken
Farmer's salad with feta sticks
Chorizo skewers with gazpacho salad
Chicken salad with melon and rice
Spicy meatballs & pasta salad
Parmesan escalope & Mediterranean potato salad
Vegetable and pasta salad