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Juicy peaches, ripe tomatoes, crisp zucchini and green leafy vegetables – Summer is the ultimate season for fresh and tasty products.
This means that it is also the ideal time to experience vibrant salads and full of nutrients!
I eat a salad daily (yes, seriously) during the hottest months because they are fresh, satisfactory and constantly customizable.
“Summer salads are an ideal opportunity to” eat the rainbow “” ” said Melissa Jaeger, RD, LD, and nutrition responsible at MyfitnessPal. “I always build my salads using a variety of colors and textures. Not only does it improve the nutritional quality of the salad, but it makes it funny to eat! ”
Jaeger also recommends looking for salads that have 20 g of protein and at least 5 g of fiber per portion. An easy way to do so is to follow your salads in MyfitnessPal to make sure you reach these goals. (Myfitnesspal Premium Tools such as the vocal newspaper and the digitization of meals make it fast and easy.)
So, whether you are looking for energy stimulation meals, a protein stroke or simply flavors explosions in your bowl, I covered my 10 best summer salad choices. Everyone is full of nutrition, and I provide easy advice so that you can do them just for you.
Top 10 choice of summer salad
1. Mexican bean salad (my favorite!)
This copious and colorful salad is filled with a variety of beans, corn, peppers and a spicy vinaigrette for a refreshing summer dish. I jump the added sugar that the original recipe calls, but a little sweetness could be a nice touch.
Key ingredients
- Beans: black, renal beans and cannellini
- Pepper
- But
- Red onion
Why I love her
This is my basic summer food (people always ask for the recipe!), But also a favorite from the family throughout the summer season. He is generous, colorful and full of daring flavors of Mexican inspiration. In addition, it has plant proteins (11 g per portion) and fibers (11g per portion), which makes it as garnish as it is tasty.
For advice: Meal preparation? This salad is made with vinegar, so it stores well in the refrigerator for five days in an airtight container (1). He becomes tastier day by day because he marine. Mix it and you will never get tired! Serve it with salad, an enveloping garnish or even a dip with whole grain tortilla chips.
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2 Grilled chicken, lens and fishing salad
Key ingredients
- Lenses
- Chicken breast
- Fisheries
- Shallot
- Cloves
- Fresh herbs
Why I love her
Lentils and fresh products are rich in fiber and antioxidants. In addition, this salad is high in plant proteins and animal -based – a total of 21 grams per portion.
For the point: Exchange the chicken for Seitan to make it completely based on plants while packing in protein (2))!
3 and 3 Curly cabbage salad and black beans with lawyer
Key ingredients
- Black beans
- Kale
- Tomato
- Lawyer
- Clove
Why I love her
This salad is rich in vitamins and minerals, as well as plant -based compounds such as antioxidants, making it a choice full of nutrients. It is also rich in fiber, offering 6 grams per portion, and contains 12 grams of healthy monounsaturated fats from the avocado.
For the point: To increase the protein and fiber content of this salad, double the black beans (3) A standard portion is 1/2 cooked cup or 1/4 dried cup, so aim for a complete portion of black beans by portion of the salad (3).
4 Waste salad with feta and mint
Key ingredients
- Watermelon
- Red onion
- Roquette or baby spinach
- Feta cheese
- Mint leaves
Why I love her
This light summer salad is the ultimate Mediterranean inspire dish. Watermelon providing vitamins C and A, potassium and antioxidant lycopene, it is both hydrating and nutritious (4).
For advice: This salad works very well as an accompaniment dish, but to make it a meal, simply add proteins. It goes perfectly with summer favorites such as grilled shrimp or refrigerated black or red beans.
5 Spaghetti salad of broking noodles
Key ingredients
- Spirez zucchini
- Grape tomatoes
- Red onion
- Bell pepper
Why I love her
This light and low calorie salad (only 100 calories per portion!) Makes the perfect accompanying dish or an easy night option that the whole family will love. Vegan and gluten -free, it is a dish that works for most people while highlighting the favorites of the summer garden like zucchini and tomatoes.
For advice: Mix cheese, such as feta, mozzarella or cheddar in cubes, to add proteins, calcium and vitamin B12 to this salad filled with vegetables (5). (But keep in mind that it will make the dish non-vegan.)
6. Watermelon, grapefruit and blackberry salad
Key ingredients
- Watermelon
- Grapefruit
- Blackberries
Why I love her
Vibrant, citrus and sweet, this salad is full of nutrient -rich fruits. Everyone is loaded with vitamin C, a powerful antioxidant that helps protect your cells (6). It is the perfect accompanying dish or the light dessert for any summer barbecue!
For advice: Add nuts or grilled seeds for additional fats, lean proteins, fibers and a satisfactory crunch (7).
7 Unexpected stone fruit salad
Key ingredients
- Tomatoes
- Plaques, peaches, apricots or nectarines
- Mozzarella
- Almonds
Why I love her
A mixture of sweet and salad, this salad highlights the fruity flavors of the summer season. It is a good source of protein (8 grams per portion), which makes it both satisfactory and delicious.
For advice: To put this on the table faster, or for a cool option by a hot summer day, jump the roasting stage and enjoy this raw salad in all its glory!
8 Strawberry salad with yuzu strawberry vinaigrette
Key ingredients
- Strawberries
- Baby spinach or arugula
- Goat cheese
- Marcones almonds
Why I love her
This salad contains 5 grams of protein, 3 grams of fiber and 11 grams of healthy monounsaturated fats. With a complete portion of fruits and vegetables, it is a worthy snack or an accompaniment dish.
For advice: The flavors of this salad go well with grilled chicken to add proteins or quinoa for a boost of protein, fiber and essential nutrients (8). Add one or both to make it a seriously generous meal and full of nutrients.
9. Summer salad at Quinoa Apricot
Key ingredients
- Quinoa
- Apricot
- Cucumber
- Zucchini
Why I love her
This salad is good at room temperature or refrigerated by a hot summer day. The quinoa occupies the front of the scene as a nutritive power. It contains proteins, fibers, vitamins and plant minerals (8). The salad is still enriched with healthy monounsaturated fats (11 grams) of olive oil and almonds, while the apricots add a soft and tangy touch.
For advice: Make it a more generous meal by adding grilled chicken or shrimp for additional proteins, or keep it from plants by adding seitan full of protein.
10 Grilled corn salad and zucchini with chickpeas
Key ingredients
- But
- Zucchini
- Roquette or spinach
- Canned chickpeas
- Purple cabbage
Why I love her
Packed with flavor and texture, this salad has nutrient additions like Luzerne germs and purple cabbage. These are both loaded with vitamin K, as well as fibers, antioxidants and other essential nutrients (9,, 10,, 11,, 12). In addition, it is a source of protein, offering 7 grams per portion!
For advice: Use an entire box of chickpeas to give each portion of salad an additional boost of fibers and protein – more, no semester remaining to be treated (3))!
Tips for building a balanced summer salad
Reason your menu with seasonal products and flavors this summer. Take inspiration from these recipes or start experimenting with yours.
Here are some quick tips for a perfectly balanced mixture each time:
- Start with greens: Start with green vegetables with dark leaves rich in nutrients such as spinach, curly cabbage or arugula.
- Choose the color: Fill your bowl with vibrant fruits and vegetables for vitamins and antioxidants.
- Add the lean protein: Think of grilled chicken, shrimp, lentils, beans, tofu or seitan.
- Include healthy fats: Use avocados, nuts or olive oil such as bitch tops or main ingredients.
- Stimulate texture: Add grilled seeds or whole grains cooked for a satisfactory crunch or an additional chew.
- Practice moderation: Can’t enjoy a salad without croutons? Use small quantities of these garnishes or others less healthy in moderation to improve your satisfaction!
- On the side: Continue to dress on the side to avoid the left -wing remains if you prepare the meals.
If you are looking to rationalize the planning of your summer meals, consider using the new MyfitnessPal meal planner. This tool allows you to personalize your weekly menu around your health and macro goals, which makes it easier to incorporate these delicious salads into your diet!
The post The 10 best choices of a dietitian summer salad appeared first on Myfitnesspal blog.
