Juicy peaches, ripe tomatoes, crispy zucchini and leafy vegetables – Zomming is the ultimate season for fresh, tasteful products.
This means that it is also the perfect time to experiment with lively salads with nutrients!
I eat a salad every day (yes, seriously) during the warmer months because they are fresh, satisfactory and endlessly adjustable.
“Summer salads are the perfect opportunity to ‘eat the rainbow’,” Says Melissa Jaeger, RD, LD and head of food at MyfitnessPal. “I always build my salads with the help of different colors and textures. This not only improves the food quality of the salad, but it makes it more fun to eat!”
Jaeger also recommends searching for salads with 20 g proteins and at least 5 g fiber per portion. An easy way to do that is to follow your salads in MyfitnessPal to ensure that you get those goals. (MyfitnessPal Premium Tools such as speech and meal scan make it fast and easy.)
So whether you are looking for energy -confused meals, a protein hit or just taste explosions in you, I have covered you with my top 10 summer salad picks. Each is packed with food and I give easy tips so that you can make them right for you.
Top 10 Summer salad Picks
1. Mexican bean salad (my favorite!)
This savory and colorful salad Is full of beans, corn, bell pepper and a spicy dressing for a refreshing summer dish. I skip the added sugar that the original recipe requires, but a little sweetness can be a nice touch.
Important ingredients
- Beans: black, kidney and cannellini beans
- Paprika
- Corn
- Red onion
Why I love it
This is my summer potluck -not always ask for the recipe!), But also a family favorite during the summer season. It is sturdy, colorful and full of bold flavors inspired by Mexico. Moreover, the vegetable protein (11 g per portion) and fiber (11 g per portion) has, making it just as filling as it is tasty.
For the tip: Prepare a meal? This salad is made with vinegar, so it stores well in the fridge for five days in an airtight container (1). It becomes tastier during the day while it marinates. Mix it and you won’t get tired! Serve it as a salad, a wrapping filling or even as a dip with whole-grain tortilla chips.
Maybe you like it too
2. Grilled chicken, lentils and peach salad
Important ingredients
- Lentil
- Chicken fillet
- Peach
- Shallots
- Garlic
- Fresh herbs
Why I love it
The lentils and fresh products are rich in fiber and antioxidants. Moreover, this salad is high in both vegetable and animal-based proteins-in total 21 grams per portion.
For the tip: Exchange the chicken for Seitan to make it completely vegetable while still packing in protein (2)!
3. Kale and black bean salad with avocado
Important ingredients
- Black beans
- Kale
- Tomato
- Avocado
- Garlic
Why I love it
This salad is rich in vitamins and minerals, together with vegetable connections such as antioxidants, making it a choice with nutrients full. It is also rich in fiber, supplies 6 grams per portion and contains 12 grams of healthy monatively infused fat from the avocado.
For the tip: To stimulate the protein and fiber content of this salad, the black beans doubles (3) A standard portion is 1/2 cup cooked or 1/4 cup dried, so strive for a full portion of black beans per part of the salad (3).
4. Watermeloens salad with feta and mint
Important ingredients
- Watermelon
- Red onion
- Arugula 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 supplies vitamins C and A, potassium and the antioxidant -lycopene, it is both hydrating and nutritious (4).
For the tip: This salad works great as a side dish, but to make it a meal, just add some proteins. It combines perfectly with summer favorites such as grilled shrimp or cooled black or red beans.
5. Zucchini noodlespaghetti salad
Important ingredients
- Spiral zucchini
- Grape tomatoes
- Red onion
- Paprika
Why I love it
This light, low-calorie salad (only 100 calories per portion!) Makes the perfect cookout side dish or a simple option on the week night that the whole family will love. Vegan and gluten -free, it is a dish that works for most people and at the same time emphasizes the favorites of the summer garden such as zucchini and tomato.
For the tip: Throw in some cheese, such as feta, mozzarella or cubes of cheddar, to add proteins, calcium and vitamin B12 to this vegetarian salad (5). (But keep in mind that this will not make the dish vegan.)
6. Watermelon, grapefruit and blackberry salad
Important ingredients
- Watermelon
- Grapefruit
- Blackmaster
Why I love it
Lively, citrus -like and sweet, this salad is full of nutrient -rich fruit. Each is full of vitamin C, a powerful antioxidant that helps to protect your cells (6). It is the perfect side dish or the light dessert for every summer barbecue!
For the tip: Add roasted nuts or seeds for some extra healthy fats, low -fat proteins, fiber and a satisfactory crunch (7).
7. Unexpected stone fruit salad
Important ingredients
- Tomato
- Plums, peaches, apricots or nectarines
- Mozzarella
- Almond
Why I love it
A mix of sweet and savory, this salad emphasizes the fruity flavors of the summer season. It is a good protein source (8 grams per portion), making it both satisfactory and delicious.
For the tip: To get this faster on the table, or for a cool option on a warm summer day, skip the schedule step and enjoy this salad raw in all its glory!
8. Strawberry salad with Yuzu Strawberry Vinaigrette
Important ingredients
- Strawberry
- Baby spinach or arugola
- Goat cheese
- Marcona -aandelen
Why I love it
This salad contains 5 grams of proteins, 3 grams of fiber and 11 grams of healthy monounsaturated fats. With a full portion of fruit and vegetables it is a worthy snack or side dish.
For the tip: The flavors of this salad combine well with grilled chicken for extra proteins or quinoa for a boost of proteins, fibers and essential nutrients (8). Add one or both to make this a seriously sturdy meal with nutrients.
9. Apricot quinoa summer salad
Important ingredients
- Quinoa
- Apricots
- Cucumber
- Zucchini
Why I love it
This salad is good at room temperature or cooled on a warm summer day. Quinoa is central as a powerhouse. It contains vegetable proteins, fiber, vitamins and minerals (8). The salad is further enriched with healthy monounsaturated fats (11 grams) of olive oil and almonds, while apricots add a sweet, spicy twist.
For the tip: Make this a more filling meal by adding grilled chicken or shrimp for extra proteins, or keep it vegetable by adding protein-on-board Seitan.
10. Grilled corn and zucchini salad with chickpeas
Important ingredients
- Corn
- Zucchini
- Arugula or spinach
- Canned chickpeas
- Purple cabbage
Why I love it
This salad has full of taste and texture and has nutrients-rich additions such as Alfalfa sprouts and purple cabbage. These are both loaded with vitamin K, together with fibers, antioxidants and other essential nutrients (9” 10” 11” 12). Moreover, it is a source of proteins that offers 7 grams per portion!
For the tip: Use a whole can of chickpeas to give each portion of salad an extra boost of fiber and proteins-plus, no remaining half-can to deal with (3)!
Tips for building a balanced summer salad
Fresh your menu with seasonal products and taste this summer. Place inspiration from these recipes or start experimenting with your own.
Here are some quick tips for a perfectly balanced mix every time:
- Start with greens: Start with nutrient -rich, dark leafy vegetables such as spinach, kale or arugula.
- Molar: Fill your bowl with lively fruit and vegetables for vitamins and antioxidants.
- Add lean protein: Think of grilled chicken, shrimp, lentils, beans, tofu or seitan.
- Take on healthy fats: Use avocados, nuts or olive oil as toppers or main ingredients.
- Boost the texture: Add roasted seeds or boiled full grains for a satisfactory crunch or extra chew.
- Practice moderation: Can’t enjoy a salad without croutons? Use small amounts of these or other less healthy toppings in moderation to improve your satisfaction!
- On the side: Keep dressing on the side to prevent soaked scraps if you occur to the preparation of the meal.
If you want to streamline your summer meal time plan, consider using the new meal planner from MyfitnessPal. With this tool you can adjust your weekly menu around your health and macro goals, making it easier than ever to include these and other delicious salads in your diet!
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