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5 Salads That Burn Fat and Nourish Your Body

Author: Shannon Clark Kaged Muscle

Looking to burn fat but tired of your bland diet plan? Not to worry – there are plenty of ways to eat great while keeping your calories in check. Need proof? Take a look at these five great salads.

They’re all designed to help you burn maximum fat while nourishing your body. The mixtures of proteins, greens, fats, and fruit ensure your body has the nutrients it needs to support health and fat loss. Whip up one of them for lunch or dinner any day this week and you’ll know how amazing eating for fat loss can taste.

Dijon Tuna Salad

Historically, canned tuna has been a staple in any bodybuilder’s pantry, but chances are, you grew sick of it years ago. It’s time for a revival! This salad includes a can of tuna, which is one of the most convenient and easiest protein sources to use.

It also combines healthy fats from the olives and olive oil to ensure that your energy levels stay high and you continue to burn body fat. The carbs are kept low, so this salad will turn up the heat on your weight loss plan. With a slightly tangy taste from the Dijon mustard, it’s one salad you’ll want to include regularly in your meal plan.

Ingredients:

1 can tuna, drained
1 yellow pepper, thinly sliced
¼ cup red onion, finely sliced
10 black olives
1 tomato, diced
2 cups romaine lettuce leaves

1 tsp. lemon juice
1 tbsp. extra-virgin olive oil
1 tsp. Dijon mustard
1 clove garlic, minced
Pepper to taste

Directions:

Toss together the first six ingredients. In a small bowl, combine together the lemon juice, olive oil, Dijon mustard, garlic, and pepper. Drizzle over salad and toss. Makes 1 serving.

Nutrition Facts (per serving):

Calories: 334

Carbs: 19

Proteins: 33

Fats: 14 

 

Curried Sweet Chicken Salad

Chicken is brought to life with this delicious salad, which combines the sweet taste of dried cranberries with the tart and tangy taste of a green apple. The salad is also loaded with fresh greens, which are rich in antioxidants to help give your immune system a boost. This is an important factor to ensure you stay healthy as you train hard each workout.  

Finally, a little Greek yogurt adds a little calcium, which can help strengthen your bones and ensure you can carry out your heavy lifts pain-free.

Ingredients:

6 oz. chicken breast, cut into bite-sized pieces

1 tsp. olive oil
1 large green apple, sliced
2 tbsp. dried cranberries
2 tbsp. slivered almonds
1 cup spinach leaves
1/3 cup diced celery
½ yellow pepper, diced
4 tbsp. Greek yogurt
½ tsp. curry powder
2 tsp. water

Directions:

Heat the olive oil in a skillet over medium heat. Cook chicken breast for 3-4 minutes or until no longer pink inside, flipping pieces at the two-minute mark.

Combine the mayonnaise, Greek yogurt, curry powder, and water to create the dressing. Toss the remaining salad ingredients together and drizzle with dressing. Toss and then serve. Makes 2 servings. 

Nutrition Facts (per serving):

Calories: 295

Carbs: 25

Proteins: 24.5

Fats: 11  

 

Horseradish Salmon with Greens

If you like spice, this salad has it! Those who eat spicy foods tend to consume less per meal compared to those who eat bland foods, so this could actually be an excellent diet trick. Horseradish brings the flavor in this salad, and is balanced with the refreshing taste of the cucumber and dill combination.

The salmon ensures that you meet your daily quota of omega-3 fatty acids, which is important for your overall health. These omega-3 fatty acids can help improve insulin sensitivity, ensuring you move the carbohydrates you eat into muscle cells rather than fat cells. Another great lower carb option, this salad is excellent for those who are dieting intensely, or used as a meal outside your pre- and post-workout window. 

Ingredients:

2, 3 oz. salmon filets

1 cucumber, sliced

2 tbsp. white vinegar

2 tbsp. chopped fresh dill

1 clove garlic, minced

Salt and pepper to taste

1 tbsp. olive oil

¼ cup oats, ground

2 tbsp. horseradish

2 cups spinach leaves

Directions:

Place ¼ cups of oats in a blender and grind until a flour consistency is reached. Preheat the oven to 475 degrees. Place some foil wrap over a cookie sheet and set aside. 

In a large bowl, combine the vinegar, ½ tbsp. oil, half the dill, garlic, and salt and pepper. Add the sliced cucumbers and let stand. 

In another bowl, mix together the ground oats, horseradish, ½ tbsp. oil and the remaining dill. Place the salmon on the cookie sheet and top with this mixture.

Bake the salmon for 8 minutes and then place alongside the salad, drizzling dressing and cucumbers over top. Makes 2 servings.

Nutrition Facts (per serving):

Calories: 233

Carbs: 11.5

Proteins: 20.5

Fats: 12

 

Steak Salad

Are you avoiding red meat now that you’re on a fat loss diet? Don’t be! Red meat can be incorporated into any smart weight loss plan provided you choose leaner cuts of meat. Red meat provides a wide variety of vitamins and minerals often lacking in lean white meats. Opt for grass-fed beef and you’ll even get a good dose of the important omega-3 fatty acids as well.

This steak salad will give you a powerful dose of vitamin C also thanks to the jalapeno, red pepper, and mixed field greens, which will help speed your recovery after each intense workout you do. Olive oil, the primary fat used in this salad, ensures that you keep your heart-health in check.

Ingredients:

3 oz. sirloin steak, cut into strips

½ tbsp. olive oil

1 clove garlic, minced

Salt and pepper to taste

2 cups mixed field greens

1 jalapeno, diced

1 red pepper, julienned

½ cucumber, sliced

1 tbsp. olive oil

½ tbsp. lemon juice

1 tsp. sugar

¼ tsp. Dijon mustard

Salt and pepper to taste 

Directions:

Mix together 1 tbsp. olive oil, lemon juice, sugar, Dijon mustard, and salt and pepper to create the dressing.

Heat ½ tbsp. olive oil in a skillet over medium heat. Add the steak and garlic and season with salt and pepper to taste. Cook for 3-4 minutes or until desired degree of doneness. 

Toss together the field greens, jalapeno pepper, red pepper, and cucumber along with the dressing. Layer steak over top and serve. Makes 1 serving. 

Nutrition Facts (per serving):

Calories: 326

Carbs: 28

Proteins: 30

Fats: 11

 

Chicken Kale Salad with Mandarins

Another delicious sweet salad, this dish brings healthy fats, lean protein, and a serving of high fiber carbs together into a healthy meal. The kale is a nutritional powerhouse, providing you with a wealth of vitamins, minerals, and antioxidants. We’ve also included avocado, which will help deliver you a shot of anti-inflammatory vitamin E with plenty of healthy fats. You’ll get vitamin C from the mandarin oranges and, finally, calcium from the feta cheese. The olive oil adds more healthy fats for heart-health, while keeping your blood sugar levels stable. 

This is a delicious salad that deserves a spot on any dinner table. 

Ingredients:

6 oz. chicken breast, cut into bite-sized pieces

1 tbsp. olive oil

1 clove garlic, minced

5 cups kale, cut into pieces

½ avocado, finely diced

2 mandarin oranges, peeled and broken into segments

2 radishes, cut into thin strips

1/3 cup light feta cheese

2 tbsp. lime juice

2 tbsp. olive oil

1 tsp. honey

½ tsp. Dijon mustard

1/8 tsp. chili powder

Salt and pepper to taste

Directions:

Mix the lime juice, 2 tbsp. olive oil, honey, Dijon mustard, chili powder, and salt and pepper to form dressing. 

Heat remaining 1 tbsp. olive oil in a skillet over medium heat. Add the chicken and garlic, sautéing for 4-5 minutes or until chicken is no longer pink inside. Add in the kale and sauté for about 1 minute to let flavors blend and slightly soften kale. Transfer this mixture to a bowl.

Combine the remaining ingredients with chicken and kale, and drizzle dressing on top. Toss and serve. Makes 2 servings.

Nutrition Facts (per serving):

Calories: 530

Carbs: 24.5

Proteins: 26.5

Fats: 38

Salads are the stereotypical “diet” food, but often consist of basic iceberg lettuce and cucumber, lacking a lot of nutrients. These new salads will provide you with a well-rounded meal and a more comprehensive nutrient profile for health. The next time you’re looking for a healthy, fast, and delicious meal, give any one of these salads a try.


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