Hello dear readers.

For good nutrition, we need not only energy calories . Vitamins, trace elements, fats, acids play an important role in proper metabolism.

You can't list everything. I would like to choose for myself such a style of nutrition, when the best ingredients are collected in each dish.

One of these valuable products for wholesome food is tuna. And one of the best dishes for harmony, I consider a dietary salad with tuna.

Why is tuna often used in salad recipes for weight loss.

Sea veal, namely the so-called tuna meat, contains about 130 kcal / 100g. The numbers are very approximate, as they depend on the time of the catch, the size of the particular fish and the part of the carcass that you use in the dish.

But tuna is not held in high esteem low calorie, and for the presence in the fish of micro- and macroelements, iodine, potassium, iron, manganese, selenium, organic vitamins of groups B, C, E, D.

Perhaps the highest value of tuna is in its high protein content, and of course Omega-3 and Omega-6 fatty acids, which are stored even into canned.

canned tuna in own juicecontain 88-96 kcal per 100 grams. If the filling is oil, then calories more: 190-230 kcal per 100 grams.

The exact value can be read on the packaging. The numbers vary, as the fish are caught in different seas and the way the canned food is produced is also not standardized.

The composition of the BJU of this type of fish from the mackerel family is interesting. There are no carbohydrates in it at all: B-59%, F-38%, U-0%.

Of course, you can object to me that salmon has the same BJU composition and calorie value in a fresh product. But listen, have you ever heard of tuna farmed?

Not! Catching tuna is a great success and hard work. That is why it costs much more than salmon grown on a farm with the help of animal feed.

And for your unique composition usefulness, tuna is the leader among the ingredients of low-calorie salads.

How to make a healthy tuna salad.

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

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

Change oily dressing to light.

A beautiful filling is made up of olive oil with addition lemon juice, dry or fresh fragrant 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 in the usual prescription salad uses white rice, it is better to replace it with a more healthy brown (brown) or black. 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 will be adding 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.

• Approximately half of the salad bowlshould be lettuce leaves. It could be Chinese (Beijing) cabbage. arugula, chard (beetroot leaves), lettuce, iceberg lettuce, spinach.

• One third of the salad bowl(about 1/2 the weight of the dish) - tuna and vegetables (fruits), plus something from carbohydrates. Such ingredients can be apple, cucumber, cherry tomatoes, bell pepper, radish, carrot, green peas, corn, green beans, egg (chicken or quail), avocado.
• Remaining salad bowl- These are 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 juice can be used tuna. 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!”.
• Ready mind-blowing low calorie salad.

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

Famous Tuna Salad Recipes

The two most famous tuna salads can be called dietary at a stretch. The first is Caesar. It uses crackers (croutons) and fatty dressing.

Caesar, in addition to fatty dressing, incorporates hard cheese. Calorie content - this dish is about 300 kcal. per serving. Approximately 120 kcal / 100 g.

The second is Nicoise salad.

He also has a high calories due to the inclusion of boiled potatoes and boiled eggs in its composition. Nicoise salad dressing less high-calorie , but capers and anchovies add extra saltiness to the salad.

This means that they will retain fluid in your body for a long time.

However, not to try such dishes would be unfair to their worldwide fame. Just keep yourself in control, in the sense of eating a little, slowly enjoying.

Caesar with tuna

Caesar salad ingredients:

• Canned tuna - small jar (85 g).
• Lettuce (Iceberg or Romaine) - 250 g
• Cheese "Parmesan" (or any hard) - 30 g
• Chicken egg - 2 pcs
• Tomato (cherry) - 6 pcs
• Toast bread (white, stale) - 2-3 slices.

For the Caesar sauce:

• Olive oil - 50 grams;
• Lemon - 50 grams;
• Garlic - 1 clove
• Sauce "Worchester" - 6 ml.;
• Raw egg - ½ pc.
• Add salt to taste.

For Caesar salad, you need to make from white bread peel large cubes and dry them in the oven. In the original, the bread is fried in olive oil until crispy.

Thus, even at this stage, we reduce the calorie content of the dish by refusing to fry. Place iceberg lettuce leaves, cherry tomatoes, slices of fried or canned tuna on a plate.

Decorate with slices of boiled chicken egg, crackers. Peel thin strips hard cheese. Sprinkle cheese on top.

Caesar sauce is served separately in a gravy boat. You can additionally decorate the serving with lemon, anchovies and olives.

Nicoise with tuna

For Nicoise salad, boil fresh or frozen green beans. We cook “al dente”, which means not until fully cooked.

The beans should cool quickly. It is best to do this in cold water with ice. Then the bright green color will remain.

AT classic salad Nicoise present boiled potatoes For dietary option it can be replaced with carrots cut into petals (thin slices with a vegetable peeler) or skip this ingredient altogether.

Lettuce leaves are laid out on a dish. On top of it beans, potatoes. A boiled egg and cherry tomatoes complete the composition.

Capers and anchovies can be laid out both on a dish and used to make a sauce. Watch the video for two cooking options and choose which one you like best.

Salads with seafood

If you want to lose weight, acquire a toned figure, then the Mediterranean style of eating will help you with this.

The basis of such nutrition is vegetables, fruits, olive oil and seafood. By adding squid salads to your diet , mussels and shrimp, you will get healthy protein without any fat and carbohydrates.

In addition to being useful, it is also very tasty. Such a salad can become a full-fledged dish for dinner.

Do not forget that a sports figure does not work only from the right food. Physical activity is a must.

Otherwise, after weight loss, you will find sagging skin and other unpleasant moments.

Salad as a complete food for slimming

Salad from fresh produce add vitamins and minerals to your diet. Try to minimize the use of boiled and canned ingredients in their preparation.

Then your diet will be balanced. Such delicious diet will help you on the path to harmony.

It is not necessary to look for interesting recipes in the pages of fashion magazines. You need to take the ingredients you have from the list that I already recommended to you in this article above and make a complete meal out of them.

Perhaps it is your salad that will receive the highest approval from our readers. Share your recipes and write your feedback in the comments. Share this article with your friends in social groups.

Always in touch

Vitaly Sorokin

Among those who want to keep their body in an attractive physical shape, the abbreviation PP stands for proper nutrition. Proper nutrition refers to a balanced diet, which, coupled with training, helps to lose weight and gain the desired volume. The daily balance of KBJU is your key to losing weight and a beautiful body.

Salads in PP play an important role, but they must be correct healthy salads. That is why PP salads do not contain mayonnaise and products saturated with harmful fats and carcinogens. On the contrary, only the most useful healthy foods rich in protein, vitamins, and minerals are concentrated in the PP salad. Below you can see a selection healthy recipes salads with tuna.

Diet salad with tuna

The combination of healthy proteins with equally useful vitamins and antioxidants that make up tomatoes make a tuna salad without mayonnaise perfect. an independent dish.

Ingredients:

• Fresh cucumbers - 3 pcs.;
• Canned tuna - 90 g;
• Tomatoes - 130 g;
• Bulgarian pepper - 110 pcs.;
• Boiled eggs - 2 pcs.;
• Onion - optional;
• Olive oil - 2.5 tbsp. l.;
• Lemon juice - 2 tbsp. l.;
• Soy sauce - 30 ml;
• Flax seeds - 1 tsp

Cooking method:

1. Some fresh cucumbers cut into random small pieces. If the cucumbers have a dense skin, it is better to remove it with a vegetable cutter.
2. Combine cucumbers and other chopped foods in one container. Remember that the list of these ingredients directly depends on the season.
3. Send canned tuna from a jar to vegetables and eggs.
4. Now on to the salad dressing. Lightly whisk the olive oil, lemon juice, and soy sauce in a bowl with a whisk. You can also add mustard to the dressing for a sharper taste.
5. Stir the salad gently with a spoon.
6. In a wide plate, lay out a slide of tuna salad, and arrange around it boiled eggs, cut into slices. The recipe uses chicken eggs, but if you have quail eggs, use them. The final touch will be ground flax seeds, sprinkle them on top of a diet salad with tuna.

Salad with tuna

We bring to your attention the perfect salad for a pp-dinner. It can be added to chicken breast or vegetables. Despite its low calorie content, the salad is very satisfying.

Ingredients:

• Tuna 1 pc.
• Onion 2 pcs.
• Potatoes 5 pcs.
• Pickled cucumbers 6 pcs.
• Refined sunflower oil 100 ml
• Salt extra 2 pinch
• Bay leaf 2 pcs.
• Black peppercorns 6 pcs.

Cooking method:

1. Boil potatoes until tender. Cut the fish into pieces, 1 onion, add Bay leaf, peppercorns, pour cold water and also cook until the fish is ready.
2. Finely chop the onion then pour boiling water over it. Cut cucumber into cubes.
3. Boiled potatoes are also cut into cubes. Grind the boiled fish, remove the bones from it.
4. We mix fish, cucumbers, potatoes, onions, and also salt and season with sunflower oil.

Salad with tuna and avocado

Ingredients:

• canned tuna (without oil additives) - 1 can,
• lettuce and parsley - to taste,
• 2 chicken eggs(or 4 quail),
• red onion - ½ heads,
• medium sized avocado - 1 pc.,
• tomatoes - 1 pc.,
• olive oil,
• salt, pepper - to taste

Cooking method:

1. Wash vegetables, boil eggs. Then clean everything, cut into slices. Greens can be torn by hand.
2. Put everything neatly on a large dish, add seasonings, lightly flavor the salad with olive oil.
3. Bright, satisfying, but at the same time light, very tender salad with tuna and avocado is ready.

Salad with tuna, beans, feta and vegetables

Ingredients:

• Iceberg lettuce - 100 g
• Canned white or red beans - 100 g
• Feta cheese - 100 g
• Canned tuna - 1 can
• Tomato - 1 pc.
• Bulgarian red pepper - 0.5 pcs.
• Cucumber - 1-2 pcs.
• Olives or olives - 7-10 pcs.
• Fresh dill - a few sprigs *

For refueling:

• Olive oil - 2 tbsp.
• Lemon juice - 1-2 tsp
• Minced garlic - 1 clove
• Salt - to taste
• Ground black pepper - to taste

Cooking method:

1. To prepare a salad with beans and vegetables, prepare the products. Wash vegetables, dry.
2. For dressing, mix together olive oil, lemon juice, minced garlic, salt and pepper until smooth.
3. bell pepper cut into thin strips. Cut tomatoes into small slices.
4. Cucumber also cut into small slices. Chop fresh dill very finely.
5. Cut the feta into small cubes. Put all the ingredients in a deep
6. Cut the olives into thin slices too. Season the salad, salt, pepper, mix. Cut the iceberg lettuce into thin strips or tear with your hands into small pieces. Arrange lettuce leaves on the bottom of a serving dish.
7. Lay dressed salad on top. Garnish with feta and serve.

Salad with tuna and vegetables

Ingredients:

• Beijing cabbage - 3 pcs. large sheet
• Salad - 2 pcs. iceberg sheet
• Tuna - 1 pc. jar
• Olive oil - 2 tbsp.
• Cherry tomatoes - 150 g
• Sweet pepper - 100 g
• Grain mustard - 1 tsp french
• Red onion - 50 g
• Cucumber - 100 g
• Pepper mix - to taste
• Garlic - 1 tooth.
• Lemon juice - 2 tbsp.
• Salt - to taste
• Sugar - 1 tsp without a slide
• Chicken egg - 2 pcs.

Cooking method:

1. Let the eggs boil until hard-boiled, about 10 minutes. Then fill them with cold water.
2. Rinse lettuce leaves, cut or tear with your hands. Peel the skin off the cucumber thinly. Cut into circles or halves of circles. From the pepper, select the core, remove the seeds from the pepper, cut it into small strips. Peel the onion and cut into feathers.
3. We do the filling. Squeeze lemon juice - two large tablespoons. Clean then pass through spec. press a clove of garlic. Put garlic, mustard, lemon juice, a pinch of salt, sugar and olive oil into a bowl or mug. Mix it all well until smooth. Peel the eggs and cut them into slices.
4. Lightly toss all vegetables and lettuce in a large bowl. Salt a little.
5. Place the vegetable-salad mixture on a large serving plate and drizzle with the dressing evenly. Lay the tuna and egg slices on top.

Salad of tuna and Chinese cabbage

Ingredients:

• Chinese cabbage- 1 PC.
• Tuna in own juice - 2 jars,
• Pitted olives - 1 can
• Eggs - 3 pcs.
• Green onion
• Refueling:
• Olive oil,
• soy sauce,
• lemon juice

Cooking method:

1. We cut out the seals from the cabbage, cut into strips of about 2 cm. Finely chop the onion.
2. Tuna, knead with a fork, or you can buy it specifically for salad. Cut the olives in half lengthwise.
3. Boil the eggs and cut on the egg cutter. We mix all the ingredients. Make the dressing before serving.

PP salad with tuna

Ingredients:

• Canned corn - 150 g
• Canned beans - 150 g
• Cucumber - 200 g
• Tuna - 150 g
• Allspice ground - 5 g

Cooking method:

The ingredients are very simple: canned corn, red beans, tuna (can be used in oil, but for me it's too fat, I take it in my own juice). Also cut the cucumber into strips.

You can fill with oil, or add lemon juice. I don't salt. I add ground black pepper. It turns out very tasty.

Corn salad with tuna and pickles

Ingredients:

• corn 1 can
• canned tuna 1 can
• chicken eggs 2 pcs.
• pickled cucumbers 100 g
• onion 0.5 pcs.
• sour cream to taste
• greens to taste

Cooking method:

1. Put boiled eggs. Drain the liquid from the can of tuna, dump it into a bowl, then mash with a fork. Drain the liquid from the can of corn and mix it with the tuna.
2. Cut cucumbers and onions as you like. Scald the onion with boiling water, drain the water and add everything to the bowl.
3. When the eggs are cooked, cut them into a salad, mix everything. If desired, dress the salad with sour cream and chopped herbs.

Salad with canned tuna, cheese and tomatoes

Ingredients:

• 1 can of canned tuna
• 2 tomatoes
• 150 g feta cheese
• 1 cucumber
• 1 small bunch of arugula
• 3 green onions
• 2 sprigs of dill
• 2 sprigs of parsley
• 3 art. l. cold pressed olive oil
• 1 st. l. lemon juice
• 1 pinch ground black pepper

Cooking method:

1. Cut the tomatoes crosswise, pour over with boiling water, then pour over with cold water and remove the skin from them. Cut tomatoes into small cubes. Cheese and cucumber also cut into small cubes.
2. Rinse the arugula, dry and tear with your hands. Finely chop the green onion. Drain the filling from the tuna, mash it with a fork.
3. For dressing, lightly beat the butter with lemon juice, pepper. Evenly lay a layer of arugula on the bottom of a transparent salad bowl, then a layer of tuna. Top with layers of cucumber, cheese, green onions, tomatoes.
4. Drizzle dressing over salad and let sit for 20-30 minutes. Garnish with herbs and serve.

Salad with cottage cheese and tuna

Ingredients:

• Spinach and arugula (mix) - 20 g
• Tuna canned in own juice - 52 g
• Cottage cheese grained 6% - 150 g
• Sunflower seeds - 3 g

Cooking method:

1. Rinse the spinach with arugula and pat dry.
2. Put greens, tuna and cottage cheese in a deep plate. Mix well.
3. Sprinkle the finished pp-salad with cottage cheese and tuna with sunflower seeds.

Salad with tuna and seaweed

With proper nutrition, it is very important that the evening meal is light, since at night the body should fully rest, and not waste its time on digesting heavy food. But going to bed hungry is not recommended. So dinner proper nutrition should be light and tasty.

Ingredients:

• canned tuna - 1 can;
• seaweed - 200 g;
• chicken eggs - 3 pcs.;
• parsley - to taste;
• fresh dill greens - to taste

Cooking method:

1. The first thing to do is mash the tuna with a fork in a bowl. When choosing canned food, pay attention to the composition, take a natural product without salt, in its own juice. Tuna, like other fish, helps to get rid of extra pounds. Zero carbs and a large number of proteins in the composition of tuna will have a beneficial effect on the figure, without compromising taste.
2. The next layer in the salad is seaweed. Another ideal nutritional product for weight loss and overall health improvement. This low-calorie brown seaweed has the property of swelling in the stomach, providing a feeling of satiety after its use for a long time.
3. Eggs - protein product also good for dinner. Ideally, you can add only squirrels to the salad, but it tastes much better with yolks)) Put the chopped eggs in a layer on the sea kale.
4. Put the final layer of chopped greens on the eggs - dill, parsley, green onion. Greens will saturate our body with minerals and vitamins, and having the ability to cause the release of digestive juice will contribute to the digestion of food.
5. Due to juicy tuna and salty seaweed We do not salt the salad and do not season with anything. You can just drizzle with lemon for spice.

• Raw vegetables it is better to cut on a plastic board, as a wooden one absorbs the juice.
• Fresh vegetables, herbs and fruits are best dipped in already boiling water, while vitamins are better preserved.
• It is undesirable to add lemon juice or vinegar to a salad with tomatoes, they may spoil taste qualities.
• Raw onion, to add to the salad, should be finely chopped, and lightly scalded with boiling water.
• Coarsely chopped vegetables lose less nutrients and vitamins.
• vegetable dishes it is better to serve immediately to the table, otherwise nutrients are lost in them.
• Freshly frozen vegetables should be immediately put into boiling water to retain more nutrients.
• Sorrel is very poorly preserved, so it is better to use it on the day of collection.
• Parsley can be rinsed not with cold water, but with warm. This will make it even more flavorful.
• Parsley, celery and dill are best cut rather than chopped; chopped greens quickly release and lose aromatic substances.
• A few drops of fresh lemon juice added to frozen vegetables and fruits give them freshness and juiciness and improve their palatability.
• Melissa lemon is used in fresh for preparing vegetable salads, vegetable sauces and soups.
• Withered lettuce leaves can be refreshed by holding them for 15 minutes in warm water.
• Withered dill, celery and parsley will become fresh again if you put it in water with vinegar for an hour.
• Parsley, dill, and mint keep fresh for several days in dry weather if placed in a tightly sealed, dry container.

Canned tuna is one of the most sought after seafood, the popularity of which is due to its rich composition. The fish contains vitamins A, B1, B6, B9, E, PP, minerals: calcium, sodium, magnesium, phosphorus, iodine, iron. The energy value product per 100 grams is 138 kilocalories, so it can be eaten by people who are on a diet.

STAR SLIMMING STORIES!

Irina Pegova shocked everyone with a weight loss recipe:"I threw off 27 kg and continue to lose weight, I just brew for the night ..." Read more >>

Vegetable salad

Calorie content - 78 kcal. BJU (per 100 g):

List of ingredients:

• tuna, canned in its own juice - 185 g;
• cherry tomato - 5 pcs.;
• quail egg - 3 pcs.;
• red onion - 1 pc.;
• cucumber - 1 pc.;
• iceberg lettuce - 100 g;
• olive oil - 2 tbsp. l.;
• salt, ground black pepper - to taste.

Step by step preparation:

1. 1. Wash and dry tomatoes, cucumber and iceberg lettuce. Cut tomatoes and cucumber.
2. 2. Drain the oil from the tuna and put the canned food in a separate bowl.
3. 3. Hard-boil eggs, peel and cut lengthwise into two halves.
4. 4. Place the iceberg leaves in a salad dish, drizzle lightly with olive oil, and sprinkle with salt and pepper. Mix lettuce leaves.
5. 5. In the center of the salad, put the pieces of tuna, tomatoes, cucumber and quail eggs. Drizzle ingredients with olive oil and sprinkle with salt and pepper. Top with thinly sliced ​​red onion rings.

Delicious and healthy diet dishes from cauliflower - step by step recipes

Salad with tomatoes and corn

Calorie content - 109 kcal. The ratio of BJU (per 100 g):

Ingredients:

• tuna, canned in oil - 100 g;
• Fetax cheese - 50 g;
• canned corn - 80 g;
• cherry tomato - 5 pcs.;
• quail egg - 4 pcs.;
• cucumber - 1 pc.;
• red onion - 1 pc.;
• lettuce leaves - 70 g;
• lemon juice - 30 g;
• balsamic vinegar - 1 tbsp. l.;
• olive oil - 4 tbsp. l.

Step by step preparation:

1. 1. Lettuce leaves and vegetables wash and dry. Lettuce cut into strips, cherry tomatoes - in half. Onion and cucumber cut into thin rings.
2. 2. Boil eggs and cut into two halves.
3. 3. To prepare the sauce, mix the following ingredients: olive oil, balsamic vinegar and lemon juice.
4. 4. Put lettuce leaves, cucumbers, tomatoes, eggs and onion rings in a deep bowl. Lay out the pieces of fish, add the corn and diced Fetax cheese. Pour sauce over all ingredients and mix well. Before serving, the dish can be decorated with fresh herbs.

Mimosa with tuna

Calorie content - 110 kcal. BJU (per 100 g):

Ingredients:

• potatoes - 4 pcs.;
• chicken egg - 4 pcs.;
• carrots - 3 pcs.;
• mayonnaise light diet- 250 g;
• onion - 1 pc.;
• dill - 1 sprig;
• salt - to taste.

Step by step preparation:

1. 1. Boil potatoes, carrots and eggs and grate.
2. 2. Put half a serving of potatoes on a dish and grease it with mayonnaise on top.
3. 3. Canned tuna mash with a fork or finely chop. Put a layer of tuna and grease it with mayonnaise.
4. 4. The next layer is finely chopped onions, then potatoes, carrots, grated egg whites and yolks. Each layer must be coated with mayonnaise so that the salad is well saturated and not dry.
5. 5. Garnish the finished salad with finely chopped greens and refrigerate for several hours to soak it.

Instead of low calorie mayonnaise You can use yogurt salad dressing.

Salad with potatoes

Diet salad with tuna and potatoes - simple and tasty dish for dietary lunch or dinner.

Spinach in a salad is a popular product for weight loss. It is rich in vitamins and minerals that are beneficial to the human body.

Calorie content - 69 kcal. The ratio of BJU (per 100 g):

List of required products:

• boiled potatoes - 250 g;
• canned tuna - 200 g;
• spinach leaves - 30 g;
• cherry tomato - 5 pcs.;
• natural yogurt - 50 g;
• salt, ground black pepper.

Step by step cooking recipe:

1. 1. Cut the boiled potatoes into slices, cut the tomatoes in half.
2. 2. Drain the oil from the tuna and mash the canned food with a fork.
3. 3. In a deep bowl, mix spinach, potatoes, tuna and tomatoes. Salt and pepper all ingredients, then season natural yogurt. Mix the salad well.

Put the finished dish in portions and, if desired, decorate with fresh dill or parsley.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

It is very important for girls to maintain a slim figure throughout the year. There are many different diets and recipes from fresh, frozen and canned foods. Many diets use salads, as they are easy to prepare, healthy and can be used to diversify the diet. In summer, salads are usually prepared from fresh tomatoes, cucumbers and other vegetables, and in winter due to lack of fresh vegetables and fruit add a variety of canned food. Thus, you can combine many different vitamins in one dish. This contributes to rapid weight loss and cleansing the body of toxins and harmful substances. As a condiment for this diet food Olive oil or sour cream works well. There are other options for adding balsamic vinegar or lemon juice to the oil to spic it up.

The most beloved among women are salads with fresh or canned tuna. There are a lot of variations of it, and special culinary skills are not needed for cooking. In addition, it is very healthy and dietary, because the calorie content of tuna is only 185 calories per 100 grams. In addition, tuna is a source of protein, as well as fatty acids, sodium, phosphorus, iodine, iron, magnesium and vitamins PP, B9, etc. Therefore, it can be eaten with any diet. When choosing canned tuna in a salad, it is better to choose fish in its own juice, it is considered the most dietary.

Ingredients:

• two cucumbers;
• 2 boiled chicken eggs;
• 150 grams of boiled brown rice;
• green onion.

To prepare the dish, you need to cut cucumbers and eggs into cubes, drain the water from the fish, boil and cool brown rice. Mix everything and add chopped onion. It is advisable not to salt the dish, except to slightly salt the rice when cooking. In principle, such a salad does not require dressing, but if desired, it can be made from oil, soy sauce and lemon juice in a 3: 1: 1 ratio.

Salad with tuna "Pleasure"

For the dish you will need:

• a can of canned tuna;
• the head of a small onion;
• 2 boiled eggs;
• cucumber;
• tomato;
• a few olives;
• 1 st. l. water and the same amount of vinegar;
• olive oil.

For cooking, you need to finely chop the onion and pour it with a mixture of vinegar and water in a one-to-one ratio, leave to marinate. Boil 2 eggs and cut them into cubes. Also dice cucumber and tomato. Cut olives into slices. Drain the juice from the canned food, select the large bones of the ridge and mash with a fork. Mix together the fish, cucumber, tomato, olives, onion and season with olive oil.

Cucumber salad with tuna

Ingredients:

• 2 small cucumbers;
• 1 can of tuna canned in its own juice;
• 2 hard-boiled eggs;
• one tablespoon of sour cream.

To prepare this dish, you need to drain the liquid from the fish and mash with a fork, grate cucumbers and eggs (or finely chop). Mix everything together and season with sour cream with finely chopped herbs. You can also add grated celery to this salad.

Salad with tuna, avocado and raspberries

Recently haute cuisine destroys stereotypes about dishes. Meat is served with berry sauces, and fish with raspberries, as in this dish. But having tried this combination, no one will remain indifferent.

For the dish you will need:

• a can of canned tuna in its own juice;
• avocado;
• nuts (optional)
• cherry tomatoes;
• a couple of drops of lemon juice;
• olive oil.

To prepare, it is necessary to drain the juice from the canned food and knead a little with a fork. Peel a ripe avocado and cut into medium cubes. Cut cherry tomatoes into two or four pieces. Mix everything in a salad bowl and add arugula leaves. To prepare the dressing, you need to chop the nuts (optional, you can do without them), add 2-3 tablespoons of olive oil and 2-3 drops of lemon juice to the mass. Mix and dress salad.

Salad "Countess" with grapefruit

Grapefruit is known as an effective fat-burning product, so adding this fruit to meals is very welcome. It is important in cooking not to peel the film from individual slices of grapefruit, because it is in it that the main amount of vitamins is concentrated, which gives the fruit a bitter taste.


Salad Ingredients:

• a can of canned tuna;
• whole grapefruit;
• 2 cucumbers;
• green onions;
• lettuce and arugula;
• 1 tsp honey and the same amount of mustard;
• a couple of drops of balsamic vinegar;
• 3 art. l. oil (olive).

To prepare the dish, you need to free the fish from juice and seeds, peel the grapefruit and divide it into slices, cut them into small pieces. Slice cucumber into small pieces. Put lettuce and arugula in a salad bowl, add fish, grapefruit and cucumber. Make a dressing with honey, mustard and olive oil. Delicious and dietary tuna salad is ready.