When it comes to eating a fresh and healthy diet for weight loss in summer, nothing beats an easy-to-prepare salad. But simply doesn’t have to mean boring. After all, you can only eat so many simple jane salad salads before they lose their shine.
That’s why we’ve put together 20 of our best summer salad recipes that can increase your weight loss success. These delicious summer salads are an easy meal prep option that can be made in a snap. They will safely feed you and enjoy life to the fullest this beach season!
Here are 20 summer salad recipes that are perfect for your weight loss menu:
1. Green Goddess Summer Salad>
Calories per serving: 235
Count on Nutrisystem as: 1 PowerFuel, 1 vegetable and 2 extras
This light green salad is as beautiful as it is delicious. Its name comes from its lovely green vegetables like crushed Brussels sprouts, kale, and edamame. It also contains quinoa, almonds, and parmesan, all mixed with a flavorful Dijon dressing. Thanks to all of these healthy ingredients, this salad contains fiber, protein and antioxidant power.
2. Fig salad with maple balsamic vinaigrette>
Calories per serving: 325
Count on Nutrisystem as: 1 PowerFuel, 1 SmartCarb, 3 extras and 3 vegetables
This crunchy salad consists of kale, rocket and quinoa. At the heart of this recipe, however, are the figs, which gave the salad its name. Dried figs are tough, sweet and add something special to this delicious combination. Figs are also a great source of fiber, antioxidants, calcium, and a host of other vitamins and minerals. Figs go well with goat cheese, which also shows up in this delicious dish that suits you perfectly Nutrition plan.
3. Cocoa and citrus summer salad>
Calories per serving: 128
Count on Nutrisystem as: 1 SmartCarb and 2 extras
This citrus-based fruit salad combines the unique flavor combination of grapefruit, orange and pomegranate seeds. The whole thing is rounded off with chopped pistachios, cocoa nibs, maple syrup, vanilla extract and cinnamon. The tart acidity of the grapefruit is balanced out by a lot of sweetness. It’s like a dessert treat, but it’s packed with antioxidants, fiber, and other nutritional benefits that you’ll love this summer! In fact, some research even shows that grapefruits have weight loss benefits and may even help reduce heart disease.
4. Asian cashew and farro salad>
Calories per serving: 259
Count on Nutrisystem as: 1 SmartCarb, 1 PowerFuel, 1 vegetable and 1 extra
If you’re looking for something beyond a leafy green salad, you should try this edamame, cabbage, and carrot-based salad. It also contains spring onions, cucumber, farro, cashew nuts, and sesame seeds. Dressed in an Asian-inspired vinaigrette, this summer salad idea has a lot of spiciness to make your lunch or dinner pleasant while providing you with a nutritionally balanced and diet-friendly meal.
5. Watermelon Chicken Salad>
Calories per serving: 148
Count on Nutrisystem as: 1 PowerFuel and 2 extras
You wouldn’t believe the ingredients in this summer salad recipe could possibly go together. But they just do it. This watermelon chicken salad combines a refreshing cup of diced watermelon, chicken, celery and red onion. Dressed in a yogurt and mayonnaise-based dressing – with just the right amount of chili powder and cayenne pepper – this salad is packed with flavor and protein. It’s a refreshing summer salad recipe that you’ll want to make over and over again this beach season! In addition, one serving only contains 148 calories and counts as 1 PowerFuel and 2 extras.
6. Summer corn salad>
Calories per serving: 210
Count on Nutrisystem as: 1 SmartCarb, 1 PowerFuel and 2 extras
While corn is the most common side dish in your meals, it’s the star of this delicious and nutritious summer corn salad that also features tomatoes, onions, and avocado. It’s all served with a lime and olive oil dressing and then sprinkled with feta cheese for a showstopper dish.
7. Asparagus and Caprese Salad>
Calories per serving: 138
Count on Nutrisystem as: 1 PowerFuel, 1 vegetable and 1 extra
This unique and delicious twist on a traditional Caprese salad brings asparagus into the spotlight while also offering cherry tomatoes, red onions, some basil, and mozzarella cheese. Like the original, everything is mixed with a delicious vinaigrette, making it one of the best summer salad recipes that you and your family will love!
8. Watermelon Berry Summer Salad>
Calories per serving: 92
Count on Nutrisystem as: 1 SmartCarb and 1 PowerFuel
This salad is another great way to add more watermelon to your day – a juicy fruit known for being soaked in nutrients. In this summer fruit salad, diced watermelon is combined with blackberries, feta cheese and a little mint to create a truly refreshing dish. Feel free to get creative and trade in another berry like blueberries. You could even throw in a non-starchy vegetable like sliced cucumber to get your four required servings!
9. Grilled Asparagus Caesar Salad>
Calories per serving: 151
Count on Nutrisystem as: 1 PowerFuel, ½ vegetables and 2 extras
Here’s a fun way to switch up a classic Caesar salad! Let grilled asparagus take center stage. Asparagus is a nutrient-dense vegetable that is known to be a good source of fiber, folic acid, and vitamins A, C, E, and K. In this simple summer salad recipe, grilled asparagus is served with a healthy Caesar dressing with non-fat yogurt at the base. Mix in a few croutons and parmesan for the true Caesar taste.
10. Blueberry Quinoa Summer Salad>
Calories per serving: 143
Count on Nutrisystem as: 1 SmartCarb and 2 extras
The yum factor in this refreshing summer salad recipe is off the charts. Fresh blueberries, yellow corn, quinoa, and goat cheese are placed on a bed of arugula and drizzled with a simple but delicious lemon vinaigrette. It’s the kind of summer quinoa salad that you’ll want to make over and over again. At just 143 calories per serving, it’s also the type of salad that will keep your healthy diet on track this summer season.
11. Southwestern sweet potato salad>
Calories per serving: 144.5
Count on Nutrisystem as: 1 SmartCarb, ½ vegetables and 1 extra
Vegetable noodles are all the rage and this recipe uses sweet potato spirals from a spiral cutter. This colorful salad brings the rainbow to your plate with vegetables like corn, tomatoes, peppers and onions, all in a spicy, homemade southwestern dressing.
12. Mason Jar Cobb Salad>
Calories per serving: 314
Count on Nutrisystem as: 1 SmartCarb, 1 PowerFuel, 1 ½ vegetables and 2 extras
Mason jars are a fun and easy way to prepare for the week ahead. This delicious mason jar salad is definitely a healthy summer recipe that you will want to try. Although a traditional cobb salad has bacon and blue cheese in it, this healthier version features grilled chicken, chickpeas, avocado, and more. A fat-free ranch dressing will keep the calories low in this mason jar salad recipe.
13. Pomegranate Chicken Salad Wraps>
Calories per serving: 207
Count on Nutrisystem as: 1 PowerFuel, 1 SmartCarb and ½ vegetables
Summer chicken salad is such a versatile dish that can be made in so many delicious ways. This version contains pomegranate seeds and a chopped apple for a sweet addition. Served in a salad wrap instead of bread, you can have three whole wraps for a single serving with just 207 calories.
14. Pomegranate and rocket salad>
Calories per serving: 128
Count on Nutrisystem as: 1 vegetable, 1 SmartCarb and 1 extra
Those who love pomegranates will love this simple, cold summer salad. It uses pomegranate juice as the main ingredient in its delicious pomegranate balsamic vinaigrette. The salad itself consists of a bag of arugula, a Bartlett pear, pomegranate seeds, chopped pistachios and goat cheese for a flavorful mix of ingredients. It’s great flavor for just 128 calories per serving.
15. Mediterranean Panzanella Salad>
Calories per serving: 315
Count on Nutrisystem as: 1 PowerFuel, 1 SmartCarb, 2 vegetables and 2 extras
This light, yet filling, Mediterranean-inspired salad features nutritious ingredients like chopped cucumber, cherry tomatoes, artichoke hearts, and chicken, all tossed in a delicious vinaigrette. A serving of this delicious and simple salad is the perfect lunch for hot summer days.
16. 3-step curry chicken salad>
Calories per serving: 187
Count on Nutrisystem as: 2 PowerFuels
Here’s another great way to get creative with your summer chicken salad in a recipe that is still healthy and flavorful. Plus, using a fried chicken on your shredded meat doesn’t get any easier! Instead of mayo, this healthy chicken salad uses non-fat Greek plain yogurt. We also add some curry for a unique flavor addition.
17. Mason jar Greek salad>
Calories per serving: 243
On Nutrisystem, Count as: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 2 Extras
If you like mason jar recipes, this meal prep recipe is for you! This easy-to-prepare mason jar salad recipe has all of the Greek favorite salad like cucumber, black olives and feta cheese in a homemade Greek dressing that couldn’t be easier to make. Make a pile ahead of time and grab a handy mason jar lunch.
18. Creamy summer pasta salad>
Calories per serving: 228
Count on Nutrisystem as: 1 SmartCarb, 1 PowerFuel and 1 vegetable
Healthy summer pasta salad can be hard to come by, as most use full-fat dressings or mayonnaise as a base. However, this lightened version is packed with fresh vegetables and uses a dressing made with light mayo and Greek yogurt. It will satisfy your pasta salad cravings without taking your diet off the beaten path.
19. Sesame, soy and cucumber salad>
Calories per serving: 49
Count on Nutrisystem as: 1 vegetable and 1 extra
Turn an ordinary cucumber into a spiral noodle for the base of this refreshing summer cucumber salad. It also contains other refreshing and flavorful non-starchy vegetables like red peppers and spring onions. Everything in a homemade dressing with soy sauce, rice vinegar and sesame oil.
20. Creamy cauliflower “potato salad”>
Calories per serving: 107.8
Count on Nutrisystem as: 1 PowerFuel and 2 vegetables
Get your summer potato salad on with this healthy alternative that offers serious diet food benefits! This healthy summer salad recipe uses lightly steamed cauliflower instead of potatoes. It tastes so much like the “real deal” that you’re tricking your taste buds by consuming just 108 calories per serving!
