Three easy salad recipes for weight loss!

Three salad recipes for weight loss!
Three salad recipes for weight loss!

Few months ago, I had participated in #WSWbloghop, hosted by my dear friends Urvashi and Aakansha. Along with regular writing and reading activity, this blog hop had an amazing addition of “Masterclass” on different subjects and themes.  

Luckily, I had also taken one of these masterclasses. My theme for masterclass was “Three easy salad recipes for weight loss”. In this masterclass, I had shared some important tips for making salad as a “Complete meal” and along with this, I had also shared three easy salad recipes for weight loss.  

Conducting this masterclass was a good experience for me, and I had a great time while creating and sharing content around this theme.  

Since, many days I was thinking to share those easy and healthy salad recipes with my blog readers but somehow, it did not happen, but this week, I had done that. Sharing three easy and healthy salad recipes for weight loss in this post. Read the post to know more! 

Nowadays, Salads has been considered as a best main meal option (lunch and dinner), if you want to lose weight or just want to eat a light-healthy diet for keeping yourself fit and healthy.  

Making salads as “Main meal” recipe requires some modifications in routine salad recipes. With some smart changes, you can make various versions of interesting salad recipes as “main meal.”  

 Here are some easy tips to make salad as “complete meal”. 

Tips to make salad as “Complete meal” 

Here are 5 main ingredients that you should use in any salad recipe for making it a wholesome meal. 

  1. Take any greens (spring green mix, spinach, lettuce etc.) as a base. Greens are high in nutrition, and excellent way to increase volume of your salad. They also help in keeping you full for longer period.  
  2. Next add colors (take varieties of colorful fruits and vegetables of your choice) as second main ingredients. be creative and try different options. Use seasonal fruits and vegetable. adding varieties of colorful fruits and vegetables make your salad vibrant, visually appealing, and nutritious.  
  3. Now add substance to your salad. you can either use any good source of protein or complex carbohydrate to make salad a “complete meal.” for adding protein, you can use low fat paneer, tofu, beans or sprouts of your choice (moong, chana or Rajma). And for adding complex carbohydrate, you can use broken wheat (Dalia), quinoa or even brown rice. 
  4. Add small amount of healthy fat as next important ingredient. You can use avocado, seeds (pumpkin seeds, sunflower seeds etc.)  and nuts like walnut and almonds. Keep remember, use only small amount of fat substances.  
  5. Last add flavors. Healthy dressings and herbs are best option to add flavor to your salad. Avoid adding oily and sugar-based dressings. Try simple and healthy options like lemon juice dressings with salt and black paper. For adding herbs, you can try various options (basil, dill, rosemary) as per your taste and preference.  

So, these five are essential ingredients to make an amazingly healthy salad. You can be creative and can create distinct options of healthy and tasty salads.  

In this post, I am sharing my three favorite salad recipes.  

Three easy and healthy salad recipes for weight loss!

three salad recipes for weight loss
Three salad recipes for weight loss

Marinated soya chunk salad 

Marinated soya chunk salad
Marinated soya chunk salad

Honestly, soya chunk has never been my favorite. I did not like the texture and taste of soya chunks, before making this salad recipe. This recipe is an easy way to add soya (protein) in your diet. In this recipe, we will enhance the taste of soya chunks by marination process.  


Ingredients for soya chunk salad
Ingredients for soya chunk salad
  • Soya chunk (1 cup)  
  • Curd 1 cup or as needed 
  • Spices (salt, black paper, roasted cumin powder, chat masala) 
  • Mixed vegetables of your choice (tomato, onion, cucumber, carrot etc.) 


  • First take soya chunks and boil it for 5 minutes by adding little salt in water.  
  • After 5 minutes, take out this in a Stainer and wash it with clean water. 
  • Next cut them in small pieces.  
  • As an alternative option, you can use mini soya chunk. (There is no need to cut mini soya chunk, as they are already small) 
  • Now, take curd and mixed soya chunks with curd. Add all the spices (salt, black paper powder, roasted cumin powder and chat masala) and mixed both things properly. You can add other spices (like red chili powder) as per your taste preference.  
  • Next, put this bowl in refrigerator for 30 minutes (for marination).  
  • After 30 minutes, take out this marinated soya chunks in a large bowl.  
  • Now, mixed all finely chopped vegetables (like tomato, cucumber, onion etc.)  of your choice one by one.  
  • Add some extra seasoning (salt and black paper) for vegetables. Mixed all things well.  
  • Your tasty and protein rich marinated soya chunk salad is ready to enjoy.  

Mexican bean salad 

Mexican bean salad
Mexican bean salad

Second recipe is inspired by Mexican cuisine. It is again a protein rich salad. And you can make changes (use of bean) as per your taste, preference, and availability. For this salad, we will make a hot and spicy dressing to enhance the taste of beans.  


Mexican bean salad ingredients
Mexican bean salad ingredients
  • Beans (rajma, chickpea, white bean) 1-2 cup  
  • Corn 1 cup 
  • Green (spring mix or lettuce) 
  • Capsicum (red, green, and yellow) 1 cup finely chopped 
  • Spring onion ½ cup 

For making dressing, you will need 

  • Olive oil 2 TBSP or less 
  • Lemon juice 1-2 TBSP 
  • Crushed garlic 
  • Finely chopped coriander leaves 
  • Salt, black paper powder, roasted cumin powder (as per your taste) 

Method for making dressing 

First take olive oil in a cup or glass, then mixed all other ingredients (lemon juice, crushed garlic, finely chopped coriander leaves) one by one. Lastly, add spices (salt, black paper powder, roasted cumin powder). Mixed all things again. Your hot and spicy dressing for Mexican salad is ready.  


  • First take greens of your choice in a bowl 
  • Next, add beans of your choice. You can use only one type of bean or can try combination of two or three beans. If you want you can use tin pack beans or can soak beans overnight and pressure cook it for 4-5 whistle. If you are using tin pack beans, make sure to wash it properly.  
  •  Next add corns.  
  • Now, take finely chopped capsicum (red, green, yellow). (If you want you can stir fry capsicum for few minutes before adding in salad) 
  • Next, mixed prepare dressings to bean and vegetable mixture.  
  •  Toss everything well. Your tasty and healthy Mexican bean salad is ready to enjoy.  

Mixed sprouts salad 

Mixed sprouts salad
Mixed sprouts salad

Third one is easiest recipe. It tastes so good and super healthy too.  


Mixed sprout salad preparation
Mixed sprouts salad preparation
  • Mixed sprouts of your choice (moong, chana, moth)  
  • Mixed vegetables of your choice (cucumber, radish, tomato, peas etc.) 
  • Chat masala 
  • Salt 
  • Black paper 
  • Lemon juice 1-2 tsp 


  • Take mixed sprouts of your choice in large bowl. Now, mixed this with finely chopped veggies of your choice.  
  • Add seasoning (salt, paper, chat masala) 
  • Next, add lemon juice.  
  • Mixed everything well. Your tasty and healthy mixed sprouts salad is ready to enjoy.  

So, these were some easy salad recipes. Which one is your favorite? Please share.  

One quick update: next week, my third e book, “A2Z of common diseases and their homeopathic treatment” is getting launched in association with blogchatterebook carnival. stay tuned for more updates.


  • Alpana Deo

    I make these three salads regularly. My favorite is mixed sprout one. I sometimes make chickpeas salad too. Salads are a great option for lunch, dinner or as a side dish.

    • Richa Nimeshwari

      Wow all three recipes are amazing. They look delicious and healthy too. This marinated soya chunk salad is very new for me. I will definitely try this soon. Thanks for these recipes.

    • Diya

      Wow…This is so great and amazing about three easy salad recipes for weight loss. Three easy salad very nicely information. And good healthy. This is so helpful healthy. I will try it. Thank you for sharing😊

  • Harjeet Kaur

    All three salads are great, Surbhi. I do make sprout salad but never tried soya and Mexican bean. Will surely try them out soon. I like to have salad as a meal and these look filling.

    • Moumita Jana

      So happy to see your this post…yes, these three are healthy, delicious and a complete meal..thnks for your detailed recipe..share more in future.

  • Hema

    All the 3 recipes of salad looks super duper yum but I am keen to try out the marinated soya chunk salad recipe. It looks super yum

  • MeenalSonal Mathur

    These salads are surely easy to cook and are stomach filling, I personally like the sprouts salad, shall soak them today itself. Surbhi, your posts are reminder to me for a path towards good health.

  • Imagemakeover

    Salads are the best thing to have as it is filling at the same time extremely healthy. I do make mixed sprout salad but haven’t tried other two. Would love to try them for sure. Thanks guys sharing dear.

  • bytetrails

    I make sprouts salad and my family loves it. Soya chunks salad is one recipe i would like to try. Thans for sharing the recipe.

  • Roma

    These salads are my go to too dear just I get lazy at getting the dressings perfectly, which are the most important part. Will use your recipe and try this time.

  • The Champa Tree

    The word salad brings to mind, the thought of a bunch of vegetables tossed. But you ha e given a new meaning to the word. I will keep in mind the 5 steps in salad making. I will try the three salads too.

  • judy morris

    I usually make the sprouts one at home as it is rich in protein content but the soya chunks one also is appealing to me. I will try making it for sure.

  • rakhiparsai11984

    I have been on a weight loss journey and ensuring good and nutritious diet has been my aim. And these salad recipes are just what I need. They look yummy and so healthy. Loved the Mexican and sprout salad ideas.

  • Amritha Srinath

    What an interesting salad recipes Surbhi. Using soya chunks in salad recipe seems to be so unique. I cant wait to try them and wow my family. Thanks for sharing these amazing salad recipes. So nutritious and tasty.

  • Hema Dadhwal

    I had fun reading this as it’s of my interest all the 3 varieties of salads are my favourite 🤩. Very interesting and informative dear . Thanks 😊

  • Jeannine

    Loving this article as you didn’t only shared 3 great recipes but all of them needs easily available ingredients and easy toss as well. Exactly what a busy mom needed to get the energy she needs for a busy day ahead! Thanks for sharing!

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