5 Protein Salads for Dinner for Weight Loss: Recipes, Measurements, Calories, Proteins, Fats, and Carbohydrates
5 Protein Salads for Dinner for Weight Loss
If you are losing weight, dinner often becomes a “risk point”: you want something filling, but without unnecessary calories. The most reliable format for results: protein + vegetables + controlled dressing.
Below are 5 protein salads that are easy to prepare for weekdays. Each recipe includes measurements, quick steps, and approximate calories, protein, fat, and carbs. For accuracy with your cottage cheese, yogurt, and canned foods, simply enter the recipe into SYPB 30 once and then use it as a ready-made meal.
How to Make Dinner a Salad That Actually Helps with Weight Loss
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Protein goal: usually it’s comfortable if your dinner contains 25–40 g of protein (depends on your required intake).
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Vegetables: 300–500 g per serving, it’s easier to maintain a deficit and avoid hunger this way.
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Dressing: weigh out oil and nuts. It’s often the “eyeballing” that breaks the calorie/protein/fat/carb balance.
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Salt and spices: they do not interfere with weight loss, but help keep your diet on track without breakdowns.
1) Chicken Salad with Yogurt Dressing
For 1 large serving
Ingredients:
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Cooked chicken breast 150 g
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Cucumber 150 g
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Tomatoes 150 g
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Lettuce leaves 50 g
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Greek yogurt 2% 80 g
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Mustard 10 g
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Lemon juice 10 g
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Salt, pepper, garlic to taste
How to prepare:
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Slice the vegetables, tear the lettuce leaves by hand.
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Dice the chicken or shred it into fibers.
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Mix yogurt, mustard, lemon, and spices.
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Combine everything and toss.
Approximate nutrition for the whole serving: 374 kcal, Protein 58.4 g, Fat 8.0 g, Carbs 16.9 g.
Variations:
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More filling: add 10 g parmesan.
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Lighter: use 0–1.5% yogurt instead of 2%.
Add to calorie tracker with code: 4553544
2) Salad with Tuna and Beans
For 1 serving
Ingredients:
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Canned tuna in its own juice, drained 140 g
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Canned red beans, rinsed 80 g
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Cucumber 150 g
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Tomatoes 150 g
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Red onion 20 g
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Greens 30 g
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Olive oil 10 g
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Lemon juice 10 g, salt, pepper
How to prepare:
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Rinse the beans, chop the vegetables.
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Flake the tuna with a fork.
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Dress with lemon and oil, add spices.
Approximate nutrition: 418 kcal, Protein 46.6 g, Fat 12.3 g, Carbs 32.9 g.
Deficit lifehack:
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Reduce oil to 5 g or beans to 60 g if you want fewer calories.
Add to calorie tracker with code: 4528821
3) Salad with Shrimp, Vegetables, and a Light Sauce
For 1 serving
Ingredients:
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Peeled shrimp 200 g
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Avocado 50 g
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Cucumber 150 g
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Tomatoes 150 g
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Lettuce leaves 50 g
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Greek yogurt 2% 60 g
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Lemon juice 15 g
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Salt, pepper, paprika
How to prepare:
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If the shrimp are raw, quickly pan-fry on a dry skillet for 2–3 minutes or boil them.
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Chop the vegetables, dice the avocado.
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Mix yogurt with lemon and spices, dress the salad.
Approximate nutrition: 385 kcal, Protein 58.5 g, Fat 9.9 g, Carbs 20.8 g.
Substitution:
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No avocado: replace with 5 g oil or skip the fat entirely.
Add to calorie tracker with code: 4553819
4) Coleslaw Salad with Turkey
For 1 serving
Ingredients:
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Cooked turkey 150 g
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White cabbage 200 g
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Carrot 80 g
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Apple 50 g
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Greek yogurt 2% 80 g
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Mustard 10 g
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Lemon juice 10 g
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Salt, pepper
How to prepare:
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Shred the cabbage, knead it with salt for 1 minute.
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Grate the carrot, slice the apple into thin strips.
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Add the turkey, mix the sauce (yogurt + mustard + lemon).
Approximate nutrition: 401 kcal, Protein 55.4 g, Fat 5.5 g, Carbs 31.1 g.
Why this works for dinner:
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Large volume, lots of fiber, but protein stays high.
Add to calorie tracker with code: 4553951
5) Protein Salad with Cottage Cheese and Egg
For 1 serving
Ingredients:
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Cottage cheese 2% 250 g
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Egg 1 pc (about 50 g)
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Cucumber 200 g
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Tomatoes 150 g
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Greens 30 g
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Olive oil 2 g or without oil
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Salt, pepper
How to prepare:
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Boil the egg for 9–10 minutes, slice.
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Chop the vegetables, finely chop the greens.
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Mix with the cottage cheese, add spices and a little oil (optional).
Approximate nutrition: 410 kcal, Protein 54.6 g, Fat 12.6 g, Carbs 22.0 g.
Lifehack:
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If the cottage cheese is dry, add 30–50 g yogurt instead of oil.
Add to calorie tracker with code: 4554000
How to Quickly Calculate These Salads in SYPB 30
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Create a dish, enter all the ingredients in grams.
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Specify the total output of the dish (or simply divide into 1 serving).
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Next time, prepare according to the same weights—logging will take 10 seconds.
Prep for 2–3 Days
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Boil 600–800 g chicken or turkey.
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Chop cabbage and carrot into a container.
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Keep yogurt, lemon, mustard in the fridge.
That way, dinners come together in 5 minutes.
FAQ
Can you have salad for dinner if you want something “warming”?
Yes. Make the protein warm (chicken, turkey, shrimp), keep the veggies cold—this is very satisfying.
How much oil can you have in a salad when losing weight?
Usually, 5–10 g is enough. If you don’t weigh the oil, it’s easy to add 20–30 g and unknowingly increase calories.
What if you’re still hungry after the salad?
Add more vegetables, increase protein by 30–50 g, or add 80–120 g potatoes/grains if your calorie allowance permits.
Read also
For protein dinners to really deliver results, it’s important to understand the basics: your calorie norm, a reasonable deficit, and accurate tracking of oil and portions. Here are three articles that logically follow:
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Calorie deficit: which one to choose and why “too little” often gets in the way
https://sit30.net/blog/deficit-kaloriy-kakoy-vybrat-i-pochemu-slishkom-malo-chasto-meshaet -
How to count calories correctly: scales, portions, oil and drinks
https://sit30.net/blog/kak-schitat-kalorii-pravilno-vesy-porcii-maslo-i-napitki -
Calorie norm for weight loss: how to calculate it using the Mifflin–St Jeor formula, examples and mistakes
https://sit30.net/blog/norma-kaloriy-dlya-pohudeniya-kak-rasschitat-po-formule-mifflin-san-zheor-primery-i-oshibki