Juicy Peaches, mature tomatoes, crispy zucchini and leafy vegetables – Summer is the ultimate season for fresh, tasteful products.
This means that it is also the perfect time to experiment with lively, nutrient -rich salads!
I eat a salad every day (yes, seriously) in the warmer months because they are fresh, satisfactory and endless.
“Summer salads are the perfect opportunity to eat the rainbow”, ” Says Melissa Jaeger, RD, LD and Head of Nutrition at MyFitnespal. “I always build my salads with a variety of colors and textures. This not only improves the nutritional quality of the salad, but it is also more fun to eat it!”
Jaeger also recommends searching for salads with 20 g protein and at least 5 g fiber per portion. An easy way to do this is to pursue your salads in Myfitnespal to ensure that you achieve these goals. (Myfitnespal Premium tools such as language protocol and meal time can make it quick and easy.)
Regardless of whether you are looking for energy-strength meals, a protein goal or just for explosions in your bowl, I covered you with my top 10 summer salad picks. Everyone is full of nutrition and I give simple tips so that you can do it right for you.
Top 10 summer salad -picks
1. Mexican bean salad (my favorite!)
This hearty and colorful salad Is full of beans, corn, peppers and a spicy dressing for a refreshing summer dish. I skip the additional sugar that the original recipe requires, but a little sweetness could be a nice gesture.
Key ingredients
- Beans: black, kidney and cannellini beans
- paprika
- corn
- Red onion
Why I love it
This is my Summer Potluck basic food (people always ask about the recipe!), But also a family favorite during the summer season. It is hearty, colorful and full of brave Mexico-inspired flavors. It also has vegetable protein (11 g per portion) and fiber (11 g per portion), which it fills as it is delicious.
For the tip: Meal preparation? This salad is made with vinegar so that it saves well in the fridge in an airtight container for five days (1). It becomes tastier every day when it takes on. Mix it and you won’t be fed up! Serve it as a salad, a diaper filling or even as a dip with whole grain tortilla chips.
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2. Grilled chicken, lens and peach salad
Key ingredients
- Lentils
- Chicken breast
- Peach
- Shallot
- Cloves
- Fresh herbs
Why I love it
The lentils and fresh products are rich in fiber and antioxidants. In addition, this salad is a total of 21 grams per serving in both vegetable and animal-based protein.
For the tip: Exchange the chicken for Seitan to make it completely vegetable while you are still in protein (2)!
3. Salad with avocado and black beans
Key ingredients
- Black beans
- Kale
- tomato
- avocado
- clove of garlic
Why I love it
This salad is rich in vitamins and minerals as well as compounds on a vegetable basis such as antioxidants, which makes it a nutrient -rich choice. It is also rich in fiber, delivers 6 grams per serving and contains 12 grams of healthy, unsaturated fat from the avocado.
For the tip: To increase the protein and fiber content of this salad, double the black beans (double black beans (3) A standard portion is cooked 1/2 cup or dried 1/4 cup. So put on a complete portion of black beans per part of the salad (3).
4. Watermelon salad with feta and mint
Key ingredients
- Watermelon
- Red onion
- Rucola or baby spinach
- Feta cheese
- Mint leaves
Why I love it
This light summer salad is the ultimate Mediterranean inspired side dish. With watermelon that delivers vitamins C and A, potassium and antioxidative lycopine, it is both moisturizing and nutritious (nutritious (nutritious4).
For the tip: This salad works excellently as a side dish, but to make it a meal, just add some protein. It goes perfectly with summer favorites such as grilled shrimp or chilled black or red beans.
5. Zucchini -noodle -Spaghetti salad
Key ingredients
- Spiralized zucchini
- Gravy domat
- Red onion
- paprika
Why I love it
This light, low -calorie salad (only 100 calories per portion!) Creates the perfect side dish or a simple option for week that will love the whole family. Vegan and gluten -free, it is a dish that works for most people and at the same time emphasizes summer garden favorites such as zucchini and tomato.
For the tip: Throw some cheese like feta, mozzarella or cheddar to add this vegetarian salad protein, calcium and vitamin B12 (vitamin B12 ().5). (But remember that the court will not make this vegan.)
6. Watermelon, grapefruit and Blackberry salad
Key ingredients
- Watermelon
- grapefruit
- Blackberries
Why I love it
This salad is alive, citrian and sweet and is full of nutrient fruits. Each is loaded with vitamin C, a powerful antioxidant that protects its cells (6). It is the perfect side dish or a light dessert for every summer grill!
For the tip: Add roasted nuts or seeds for some extra healthy fats, lean protein, fiber and a satisfactory crunch (7).
7. Unexpected stone fruit salad
Key ingredients
- Tomato
- Plums, peaches, apricots or nectarines
- Mozzarella
- Almond
Why I love it
This salad is a mixture of sweet and hearty and underlines the fruity flavors of the summer season. It is a good source of protein (8 grams per serving) and makes it both satisfactory and delicious.
For the tip: To get this to the table faster, or to have a cool option on a warm summer day, skip the viola ride and enjoy this salad in all its splendor!
8. Strawberry salad with yuzu strawberry vinaigrette
Key ingredients
- Strawberries
- Baby spinach or rocket
- Goat cheese
- Marcona almonds
Why I love it
This salad grabs 5 grams of protein, 3 grams of fiber and 11 grams of healthy, moderate fats. With a full portion of fruit and vegetables, it is a worthy snack or side dish.
For the tip: The aromas of this salad combine well with grilled chicken for additional protein or quinoa for a thrust in protein, fiber and essential nutrients (8). Add one or both to make this a serious, nutrient -rich meal.
9. Apricosen Quinoa summer salad
Key ingredients
- Quinoa
- Apricots
- Cucumber
- zucchini
Why I love it
This salad is well cooled at room temperature or on a hot summer day. Quinoa focuses on the nutrient power package. It contains protein, fiber, vitamins and minerals on a plant -based basis (8). The salad continues with healthy, monoonic acids fat (11 grams) of olive oil and almonds enriched, while apricots add a sweet, spicy turn.
For the tip: Make this into a filling meal by adding grilled chicken or shrimp for additional protein, or keep it in vegetable by adding protein packed seitan.
10. Grilled corn and zucchini salad with chickpeas
Key ingredients
- corn
- zucchini
- Rucola or spinach
- Chickpea consves
- Purple cabbage
Why I love it
This salad is full of taste and texture and has nutrient-rich additions such as Alfalfa sprouts and Lila Kohl. These are both with vitamin K together with fiber, antioxidants and other essential nutrients (9Present 10Present 11Present 12). It is also a protein source that offers 7 grams per serving!
For the tip: Use a whole can of chickpeas to give each portion of salad an additional thrust of fiber and protein-plus, no leftover half-cans with which you can use (3)!
Tips for building a balanced summer salad
Ask your menu this summer with seasonal products and flavors. Let yourself be inspired by these recipes or experiment with your own.
Here are some quick tips for a perfectly balanced mix every time:
- Start with green: Start with nutrient -rich, dark leafy vegetables such as spinach, kale or arugula.
- Choose color: Fill your bowl with lively fruit and vegetables for vitamins and antioxidants.
- Add slim protein: Think grilled chicken, shrimp, lentils, beans, tofu or seitan.
- Include healthy fats: Use avocados, nuts or olive oil as a topper or main components.
- Increase the texture: Add roasted seeds or cooked whole grain products to get a satisfactory crunch or additional chewing.
- Practice moderation: Can’t enjoy a salad without croutons? Use small quantities of these or other less healthy coverings to improve your satisfaction!
- Page: Keep dressing your side to avoid moist remnants when you are prepared.
If you would like to rationalize your summer meal planning, you should use the new myfitnespal menu. With this tool you can adapt your weekly menu to your health and macro goals so that it is easier to include this and other delicious salads in your diet!
The contribution The top -10 summer salad -picks of a nutritionist appeared first Myfitnespal Blog.
