Recipes for dietary salads for weight loss from tuna. PP - Variants of tuna salads

The desire to lose weight arises for various reasons. Someone wants to lose excess after a period when they did not deny themselves anything. Someone is spurred on to change by an important event where you need to look irresistible. Sometimes health problems make you lose weight.

An erroneous decision that can be made in this situation is to start starving. But when a person begins to eat little and irregularly, it is disturbed. In a state of stress, the body does not give up stored fats. If there is a need to lose weight, it is important to eat a healthy diet.

An integral part of losing weight

Recipes for diet salads with tuna (for example, as in the photo) are simple and nutritious. There is nothing harmful or superfluous in them. Diet food nothing to do with hunger. It is varied, does not exclude any types of dishes. The main requirement for healthy food is naturalness, maintaining a balance of proteins, fats and carbohydrates, and the absence of harmful chemical components.

In principle, you can choose a healthy dietary analogue for any product or cook a dish according to home recipe: instead of a burger - with vegetables and a piece of grilled meat - homemade sauce, and instead of a purchased salad of incomprehensible content - a high-quality healthy dish.

There was an opinion about salads that they do not fit into the diet. Of course, if you dress the salad with mayonnaise, salt generously, add semi-finished products, and even eat it with bread, you can’t look for health benefits.

But there are many recipes for delicious dietary tuna salads that are beneficial and promote weight loss. After all, salad is an important meal, you should not exclude it. This is the beginning of lunch, and a quality snack, and a light dinner.

One of the healthiest fish

Special respect among supporters proper nutrition and nutritionists enjoy salads with canned tuna. This fish is a real delicacy. The meat is juicy and nutritious. It is no coincidence that tuna began to be called "sea chicken". Yes, and the body from it solid pluses:

For diet salads, canned tuna is suitable. It is not difficult to find it in the store at reasonable prices. Canned food, in addition, reduces the time spent on cooking. It remains only to add the missing products to the finished fish.

Important: Among canned food different types it is worth giving preference to canned tuna in its own juice. In this form, the fish retains much more nutrients. Canned food in oil is too fatty, which is not suitable for diet food.

Recipes

There are many recipes for diet salads with canned tuna. The options differ in the complexity of preparation, composition, purpose (light everyday or for a special occasion), but all are equally appetizing.

Easy

This Diet Canned Tuna Salad recipe is super easy. If you do everything carefully and step by step, you will get a dish, as in the photo.

Required:

• 1 can of canned tuna in its own juice;
• 200 g cherry tomatoes;
• 200 g of any leaf lettuce (to your taste);
• any greens;
• lemon juice;
• olive oil;
• salt.

Rinse and dry lettuce leaves, then cut into medium-sized pieces. You can even break it with your hands. Mash tuna directly in the jar with a fork, transfer to a salad bowl.

Wash the cherry and cut into quarters, transfer to other ingredients. Greens are rather medium-sized to tear with your hands. Lemon juice will emphasize the taste of tuna. You will need quite a bit of oil - for juiciness.

You can also add a spoonful of canned fish juice to the salad. If there is juice left from the tuna, do not pour it out. It will come in handy when cooking a side dish (potatoes or rice, for example), it will become a natural seasoning for fish soup. Serve garnished with greens.

Nutritious Bean Snack

This simple diet recipe salad with canned tuna is suitable for weight loss.

Required:

• canned tuna;
• red canned beans;
• 2 cucumbers;
• 3 tomatoes;
• 1 onion;
• a quarter of a lemon;
• olive oil;
• ground pepper and salt.

The recipe is very fast, it will easily help out when guests suddenly appeared. Tomatoes and cucumbers are cut into medium pieces. Drain the juice from the beans, add it to the vegetables. The fish is kneaded with a fork to the fibers. All the ingredients are mixed, salted, peppered, seasoned with oil and lemon, and sprinkled with finely chopped onions on top.

Important: Thanks to the beans and tuna, this salad is a storehouse of protein. A protein-rich dish must be present in the diet of athletes and just active people.

with egg

This diet egg and tuna salad is juicy and tasty.

Required:

• 1 can of tuna in its own juice;
• 2 fresh cucumber;
• 2 chicken eggs(hard boiled);
• 100 g boiled brown rice;
• 1 small onion;
• leaf salad;
• a quarter of a lemon;
• vegetable oil;
• soy sauce.

Rice is boiled in advance until half cooked, cooled. Grind the fish with a fork and add to the rice. Vegetables and eggs are cut as finely as possible. The dish is laid out on portioned plates, decorated with salad and poured over with a sauce of lemon juice, oil and soy sauce.

Interesting! Brown rice is rich in carbohydrates, but it won't hurt your weight loss plan. The carbohydrates contained in this cereal are “complex”, digested for a long time, and are not stored by the body. In principle, the salad according to this recipe is nutritious enough to replace a full dinner.

Exotic

This dietary salad with canned tuna in its own juice with the addition of tangerines turns out to be bright and tasty.

Required:

• canned tuna in its own juice;
• 3 fresh tangerines;
• lettuce leaves;
• 1 onion;
• lemon juice;
• vegetable oil.

The fish is crushed, laid out in a salad bowl and sprinkled with a spoonful of canning juice. Lettuce leaves are cut into thin, but long pieces. The onion is chopped with transparent half rings. Tangerines are peeled, the film is removed from the slices and each is divided in half.

All ingredients are mixed, served with a sauce of butter and lemon juice. The appetizer is extremely simple, but it is suitable for meeting guests when you want to surprise with something special.

Important: Tuna is combined with any citrus fruits, so tangerines can be replaced with oranges or grapefruit, depending on the desired result: in the first case, the salad will become sweeter, and in the second, it will become bitter.

Mediterranean

This recipe for a dietary tuna salad is suitable for treating friends and loved ones.

Required:

• 1 can of canned tuna;
• 1 small can of corn;
• olives;
• 2 fresh tomatoes;
• 1 bell pepper;
• lettuce leaves;
• vegetable oil;
• lemon juice;
• coarse black pepper.

Tuna meat is softened, mixed with corn. Olives are cut into rings, tomatoes and peppers - into cubes. Lettuce leaves either become part of the recipe or part of the serving. Someone likes to add leaves to other ingredients, and someone likes to spread the dish on fresh herbs. The salad is thoroughly mixed, seasoned with lemon juice and a few drops of oil. Sprinkle pepper on top for spiciness.

Alternatively, you can add some feta cheese. It is rich in important proteins, contains no fat, and will add a delicate taste and texture to the salad.

Subtleties of cooking and serving

Any recipe for a dietary tuna salad is a variant dish for dinner. You can play with the recipe however you like. If you add or exclude any ingredient, the taste can change dramatically. No less important for the impression of the dish is the way of serving. A few cooking tips the best salad with tuna:

1. Spicy accelerates metabolism and promotes calorie burning. A spicy dressing of lemon juice, pepper and mustard is suitable for tuna.
2. Red onions can be added to the salad for spiciness.
3. In almost every recipe, butter can be replaced with mayonnaise. Instead of store-bought harmful sauce, you can cook sauce on sour cream with herbs and spices.
4. The salad is no less tasty if it is served on sandwiches or whole-grain bread canapes, garnished with herbs. And if you wrap a salad, you get not only an original appetizer, but also a lunch that is easy to take with you.

conclusions

Tuna is healthy and tasty in any form. Nothing will spoil this ocean fish. One portion of the snack is enough for a long time, so that there is energy for active physical and mental work. Even if no diet is followed, tuna should be in the diet at least 1 time in 2 weeks. Then good health will be assured.

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Ingredients:

* canned tuna - 340 g (in own juice - without oil).
* crushed oatmeal- 24 y.
* finely chopped onion - 20 g.
* chopped parsley - 20 g.
* yogurt - 80 g.
* Dijon mustard - 20 g.
* lemon juice - 10 g.
* ground black pepper - to taste.

Cooking:

In a bowl, mash the tuna with a fork. Soak the chopped onion for 5 minutes. In cold water.

Add all other ingredients, mix. Salad ready.

2. protein salad with tuna and cottage cheese.

Ingredients:

* 350 g granular fat-free cottage cheese.
* 1 can of tuna in its own juice.
* 6 cucumbers (fresh).
* a bunch of parsley.
* 2 yolks of boiled eggs.

Cooking:

Chop the parsley, peel the cucumbers and cut into slices.
Mix cottage cheese, parsley and cucumbers.
Drain the juice from the tuna into a bowl. Crush the yolks there and mix until smooth.
Arrange the salad on plates, put the pieces of tuna on it, pour over the dressing.

3. nutritious vegetable salad with tuna for dinner.
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Ingredients:

2 fresh cucumbers.
4 tomatoes.
1 can of canned or boiled beans (250 g).
1 can of tuna in its own juice.
1 small sweet onion
Juice of half a lemon.
Olive oil 1-2 tbsp. l.
Salt, pepper, Italian herbs to taste.
Optionally, you can add sweet peppers and pitted olives.

Cooking:
1. Rinse cucumbers, cut in half and cut into slices. Rinse the tomatoes as well and cut in half if they are small, or in 4 pieces if they are large.
2. Drain the liquid from the canned beans and put it in a salad bowl. Place the sliced ​​cucumbers and tomatoes on top of the beans.
3. Break the tuna meat into large pieces with a fork and place on top of the vegetables. Garnish the salad with sliced ​​sweet onion half rings.
4. Drizzle the salad with lemon juice and olive oil.
5. add some herbs to taste.

4. tuna salad: you won't find a better dinner!

Ingredients:

* canned tuna (in own juice) 300 g.
* eggs 2 pcs.
* tomatoes 2 pcs.
* Bulgarian pepper 1 pc.
* lettuce to taste.
* olive oil, lemon juice.

Cooking:

We boil eggs.
Cut the tomatoes into thin rings, each ring into quarters.
Cut the bell pepper into pieces approximately the same size as the tomatoes.
My lettuce leaves, add to the salad bowl to the tomatoes and peppers.
Chop the boiled eggs coarsely enough, add to the salad.
Mash canned tuna with a fork, add to salad (without liquid.
Season with a little olive oil and lemon juice, if necessary - salt to taste. Salad ready!

5. tuna and bean salad: dinner for a perfect figure.

Ingredients:

* tuna canned in its own juice 50 g.
* white beans 50 g (dry).
* tomato 1 pc.
* onion 30-50 g.
* natural yogurt 2-3 tsp.
* zucchini/zucchini 100 g
* 2-3 tsp. tuna juice.
* black pepper to taste.

Cooking:

Boil the beans first.
Cut the onion, marinate in a weak solution of vinegar for 20-30 minutes. Zucchini / zucchini cut into slices, fry a little in a pan without oil, cool, cut into cubes. Cut the tomatoes. Mix all the ingredients, season with yogurt, pepper and tuna juice.

Any salad can be made dietary if you apply a little imagination and the look of a nutritionist. Let's look at your fish salad recipes cookbook or on the Internet.

In salads with canned fish, fatty mayonnaise sauce is most often used. Some layered salads include boiled rice or potatoes, which also increase the calorie content. By changing only these two points, you can get a diet salad with the same name.

Change oily dressing to light.

An excellent filling is made from olive oil with the addition of lemon juice, dry or fresh aromatic herbs. Optionally, you can add sesame or flaxseed, pine nuts.

The dressing is well refreshed by the addition of such exotic products for us as capers and anchovies. To make the dressing taste close to the usual mayonnaise, you can add a teaspoon of ready-made mustard. Mix everything or beat with a blender.

Improve the composition of the salad.

If white rice is used in the usual salad recipe, it is better to replace it with a more healthy brown (brown) or black one. After the rice has been boiled, you can rinse it from excess starch.

When potatoes are used in a salad, try replacing them with lighter carbohydrate ingredients such as green pea, corn, beans.

A versatile substitute for rice and potatoes for fish salad would be to add fresh herbs of any kind.

List of ingredients that pair well with and between tuna

I suggest you consider a set of ingredients that go great with tuna and other canned fish.

Using fresh tuna, fried or lightly salted, as well as other fish in a dish, will give you new tastes and new salads.

• About half the volume of the salad bowl should be lettuce leaves. It could be Chinese (Beijing) cabbage. arugula, chard (beetroot leaves), lettuce, iceberg lettuce, spinach.

• A third of the salad bowl (about 1/2 the weight of the dish) is tuna and vegetables (fruits), plus some carbohydrates. Such ingredients can be apple, cucumber, cherry tomatoes, bell peppers, radishes, carrots, green peas, corn, green beans, egg (chicken or quail), avocado.
• The remaining volume of the salad bowl is bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make dressings from olive or other vegetable oil. Add some salt or soy sauce, lemon juice.

Canned tuna juice can be used. If you prepared the tuna fish yourself, then after frying, you can use the juice that stood out when the fish cooled.

• Choose what you like.
• Cut the way you want.
• Make a dressing and “Voila!”.
• A mind-blowing low-calorie salad is ready.

In the meantime, you have prepared your newest diet salad, I will tell you about the traditional ones.

Diet salad with tuna and corn

1. Wash lettuce, dry and chop.
2. Wash the tomatoes, cut into pieces.
3. Remove the tuna from the jar and mash with a fork.
4. Remove the olives from the jar and cut into slices.
5. Mix tomatoes, tuna, lettuce, corn and olives. Salt.
6. Fill with oil and mix well.

This is a very light and nutritious salad. Very helpful to everyone. Not suitable only for strict vegetarians, and then you can remove the tuna from the salad in this case.

Bon appetit!

Tuna and Corn Salad Ingredients:

• Tuna (1 can) - 185 gr.
• Canned corn (1 can) - 400 gr.
• Olives (pitted, 1 can) - 250 gr.
• Salad (3-4 pieces of leaves) - 20 gr.
• Tomatoes - 3 pcs.
• Olive oil (to taste) - 30 gr.
• Salt (to taste) - 5 gr. Servings: 5

Salad with tuna and beans PP

1. Cut the onion into half rings and pour over the lemon, leave for 10 minutes.
2. Put the beans in a plate (be sure to drain the liquid, if any).
3. Put the chopped tuna in the bowl where the beans are.
4. Add onion along with lemon juice.
5. Cut the tomatoes into cubes and add to the tuna with beans.
6. Sprinkle with chopped parsley.
7. Salt and pepper (preferably black, allspice).
8. Drizzle with oil and serve.

Bon appetit!

Ingredients for Tuna and Bean Salad Recipe:

• Canned tuna (without oil) - 250 gr.
• Canned red beans (without juice) - 250 gr.
• Tomatoes - 300 gr.
• Red onion - 100 gr.
• Parsley - 20 gr.
• Lemon juice - 2 tsp
• Salt (to taste) - 2 gr.
• Pepper (to taste) - 2 gr.
• Olive oil - 1 tsp Servings: 4

Videos tuna salad PP

This recipe is my absolute favourite.

How appetizing he looks!

And how delicious it is in a restaurant - well, just magical!

This pp salad with tuna, tomatoes, green beans and egg is a great example of how tasty and varied a pp menu can be.

Ingredients:

• tuna in own juice - 1 can (200 g)
• tomatoes - 1 large or 4 cherry tomatoes
• boiled eggs - 2 chicken or 6 quail
• green string beans - 100 g
• leaf lettuce - a small bunch
• olives - 5-6 pcs.
• anchovies - 4-5 pcs.

for refueling:

• lemon juice - 1 tsp
• olive oil - 2 tbsp.
• garlic - 1 small clove
• salt - to taste
• mustard powder - 1 tsp
• dried herbs - to taste and optional

Cooking process:

1. Let's prepare the ingredients first. Drain the liquid from the canned food, mash slightly. Hard boil eggs, peel. Boil asparagus beans in salted water with a drop of lemon juice - 7 minutes after boiling. If you have a frozen product, then there are 3 options: boil raw frozen like fresh, blanched - 3 minutes after boiling, already cooked - 1 minute.
2. Now we will make the dressing by whipping all the ingredients in a blender until the color changes (it should become opaque and yellowish). Attention! The presence of mustard (namely in powder) is important for consistency. In the original, you can take the usual ready-made, but sometimes there is a lot of sugar, vinegar and other non-essential additives.
3. Everything is ready, you can assemble the Nicoise. Put coarsely torn lettuce leaves on a flat large plate, sprinkle with a little sauce.
4. Next - boiled and chilled beans. More sauce.
5. In the center - all the tuna. Around him are randomly chopped large tomatoes and slices of eggs.
6. Top with olive rings and anchovies. The final chord is the remaining sauce.

In the traditional version, there is also potatoes, but I like it more without it, the tastes are brighter. Nicoise, by the way, is also cooked with ordinary beans, it can generally be classified as bean salad, a selection of which is here.

Ingredients:

• lettuce leaves - 200 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• canned tuna in own juice - 1 can;
• yogurt - 200 g;
• cherry tomatoes - 3-4 pcs.

Cooking method:

1. We take lettuce leaves and tear them into large pieces with our hands.

1. Then we take fresh carrots, rub on a coarse grater and put on top of the salad.

1. We will need not a whole onion, but literally 1/3 of the onion. Cut into half rings and spread on top.

1. The next layer is tuna. It is best to take already cut into pieces. It must be in its own juice. Drain all the liquid and put the fish on top.

1. Cut cherry tomatoes in half and lay out as a decoration.

The finished dish can be served at the table and enjoy a delicate and fragrant taste.

Little secret: choose yogurt for salad with a low percentage of fat. It is believed that the most delicious fish will be if the production date of canned food is three months ago. If the tuna is not cut, then after draining the liquid, disassemble it into pieces, removing the bones. An open can of canned tuna can be stored for no longer than a day.

Expert opinion

Certified Dietitian. Work experience 5 years.

Nutritionist advice. Tuna is superior in nutritional properties to meat. It contains practically no carbohydrates, so it is useful for diabetes. Tuna is considered equally useful both fresh and canned. Contains a large amount of protein, which is easily digestible. It is believed that the best option for a dish for weight loss is salads with tuna.

Diet salad with tuna is recommended for lunch and dinner. Depending on the calorie content of the daily diet, this dish can be supplemented with complex carbohydrates (cereals, whole grain bread). You can also use natural olive oil as a dressing. soy sauce or mustard.

Seafood is known for its useful properties and have low calories. Canned tuna is no exception. Its calorie content is much less than meat or other products with similar useful components and is only 96 kilocalories per 100 grams. But at the same time, tuna does not lose its exquisite taste characteristics. Omega-3 and Omega-6 fatty acids are especially beneficial.

It’s still not worth eating canned tuna often, but sometimes you can afford to make a light diet salad out of it. For people who care about their figure, this salad should replace lunch or dinner.

To prepare a dietary salad with canned tuna, take the products from the list.

Let's prepare the dressing. To do this, mix olive oil and lemon juice. I also add a pinch of salt and sugar. If the tuna is in oil, then you can not add olive oil at all, lemon juice will be enough.

Cut fresh cucumbers and green apple into slices.

Grind the greens, and tear the salad with your hands.

Mix cucumbers, apples and herbs.

Prepare the peas and tuna fillets by draining the water from the jars. Instead of canned peas, it is good to add fresh green peas. Divide the tuna into pieces, without crushing it much.

Add tuna, peas and olives to cucumbers and greens. Mix and pour dressing over.

Serve a diet salad with canned tuna as an independent dish, for example, for dinner.

Help yourself!

Tuna is a low-fat fish that is ideal for diet table. Its meat contains vitamin E, vitamin B12, riboflavin, omega-3 and omega-6 acids. Tuna meat contains a large amount of protein, and the calorie content of the product does not exceed 100 kcal per 100 grams.

Tuna has dense meat and large bones, so cooking and eating dishes from this wonderful fish is a pleasure. In this article, we will show you how to prepare a hearty and at the same time low-calorie tuna salad.

Tuna salad with cucumbers and tomatoes

Ingredients:

• 2 fresh cucumbers
• two tomatoes
• pitted olives - 1/3 jar
• carrots - 1 pc.
• white cabbage - 200 grams
• lemon, herbs, olive oil

Cucumbers and tomatoes cut into large cubes, finely chop the cabbage, grate the carrots on a coarse grater. Add olives, cut into small pieces of tuna, sprinkle with finely chopped greens, lightly season with olive oil, sprinkle with lemon juice and mix everything. Salad ready!

Diet salad with tuna and beans

Ingredients:

• 1 can canned tuna in own juice
• 1 can canned red beans
• one sweet and sour apple
• small crackers - one glass
• celery stalk - 5 pcs.
• olive oil or low-fat mayonnaise - to taste
• lemon

We clean the celery and apple, cut into small pieces. We get rid of the tuna meat, break it into small pieces with a fork. We put everything in a bowl of suitable size, add the beans (without brine), mix everything, season with oil or mayonnaise.

At the very end, add crackers and a little lemon juice, mix again and serve immediately.

easy tuna salad recipe

Ingredients:

• 1 can canned tuna in own juice
• boiled chicken egg - 2-3 pieces, depending on the variety
• half a can of canned white beans
• one bunch of lettuce
• a tablespoon of olive oil
• a teaspoon of lemon juice