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Guide to Weight Loss   ( Home | Diet | Foods | Recipes )

Salad Recipes for Overweight Adults and Kids

Want to learn to whip up flavorful salads that also meet the specific requirements of overweight adults and kids who want to lose weight? This section supplies a wealth of weight loss promoting salad recipes that use low-calorie, high-fiber foods such as lean chicken, broccoli and carrots. In addition, most of these salads are supercharged with weight loss boosting nutrients such as chromium, capsaicin, B complex vitamins, calcium, zinc and iodine.

Now, before you free the culinary prodigy in you and delve into the salad recipes below, you might want to read the section Healthy Diet Tips for Overweight People as well as the section List of Healthy Weight Loss Foods which provide more general diet tips for overweight people.

Tomato, Cucumber and Red Onion Salad

Low in calories and fat, this salad makes a great weight loss aid. What's more, this weight loss promoting salad contains plenty of onions, one of the best dietary sources of chromium. Chromium has been shown to help increase or maintain lean body mass and aid in fat loss when combined with exercise. These effects of chromium on body composition are believed to result from the ability of this important trace mineral to enhance insulin's activity and to improve insulin sensitivity in the body. The fat loss promoting effects of this salad are further strengthened by balsamic vinegar, which not only adds an invigorating pungency to this salad but which also contains compounds that have been shown to enhance the feeling of satiety and thus reduce the amount of food consumed.
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Ginger and Cucumber Salad

Ginger root, a key ingredient in this salad, is an excellent weight loss aid and is in fact found in many weight loss supplements. Ginger root has appetite suppressing qualities, and it has been shown to rev up the metabolism. In one animal study, ginger increased metabolism 20 percent. In addition, some evidence suggests that ginger may also be effective at enhancing insulin sensitivity. Also cucumber is an excellent weight loss food as it contains zero fat and is low in calories.
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Carrot Fennel Cucumber Salad

This summery salad works like magic to soothe your soul—and to burn excess fat. While being extremely low in calories, this salad is packed with fiber and vitamin C. It also contains some essential fatty acids.
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Beet and Carrot Salad with Ginger

This recipe pairs beets with carrots to create an highly nutritious salad that is packed with fiber and vitamins while being low in calories.
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Chicken and Apple Salad

This weight loss salad recipe pairs meaty chicken with appetizing grapes and crunchy apples to create a taste sensation that is sure to please everyone. But the benefits of this salad are not limited to culinary sensations; it can also be a great weight loss aid. Chicken delivers plenty of high quality protein but is low in carbohydrates, while apples contain pectin, a type of dietary fiber that limits the amount of fat our cells absorb. Pectin is also known to make you feel fuller and for a longer time, so you will eat less during the day.
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Super-Nutritious Broccoli Salad with Apples and Cranberries

This low-calorie, low-fat salad is made of ingredients that are cram-full of weight loss nutrients such as B complex vitamins, calcium, zinc, and iodine. It also contains a slew of antioxidant nutrients, including vitamin C, beta-carotene, quercetin, vitamin E, and selenium, which promote overall health.
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Romaine and Smoked Salmon Salad

Lettuce is a low calorie vegetable that can be used as a basis for weight loss promoting salads. But it does not always have to be iceberg lettuce! This easy recipe, for example, uses romaine lettuce as a basis for a salad that is full of nutrients that shed off extra pounds. Romaine lettuce, also known as Cos, is loaded with vitamin C, folate, beta-carotene, vitamin K, and manganese. It is also one of the best dietary sources of chromium which can help support weight loss efforts. Also the raw carrots, radishes, and cucumber in this salad aid in weight loss as they are low in calories while being high in fiber and water. The salmon adds valuable protein.
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Shrimp and Eggs on Romaine Lettuce

Eggs and shrimp are among the best sources of high quality protein which is crucial for weight management. But the protein in this salad is hardly its only weight loss promoting component: chili mayonnaise dressing is packed with capsaicin, a natural compound that is famous for its ability to increase the body's heat production (thermogenesis), thereby increasing the rate at which the body burns carbohydrates and fats.
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Want More Recipes?

For more recipes that can help you lose weight, go to the main recipe directory of's Guide to Weight Loss.