5 Protein Salads for Dinner for Weight Loss: Recipes, Measurements, Nutritional Value (Calories, Proteins, Fats, Carbohydrates)
If you are losing weight, dinner often becomes a "risk point": you want something filling, but without extra calories. The most reliable format for results: protein + vegetables + controlled dressing.
Below are 5 protein salads that are convenient to prepare on weekdays. Each recipe contains the exact weights, quick steps, and approximate calories/proteins/fats/carbs (C/P/F/C). 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 dish.
How to make dinner a salad that really helps you lose weight
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Protein goal: it's usually comfortable when dinner has 25-40g of protein (depending on your personal needs).
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Vegetables: 300-500g per serving, which helps you maintain a deficit and avoid hunger.
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Dressing: weigh out oils and nuts. Often it's the "by eye" method that breaks your C/P/F/C.
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Salt and spices: they don't interfere with weight loss, but they help you stick to your plan without breakdowns.
1) Chicken Salad with Yogurt Dressing
For 1 large serving
Ingredients:
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Cooked chicken breast 150g
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Cucumber 150g
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Tomatoes 150g
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Lettuce leaves 50g
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Greek yogurt 2% 80g
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Mustard 10g
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Lemon juice 10g
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Salt, pepper, garlic to taste
How to prepare:
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Slice the vegetables, tear the lettuce by hand.
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Cut the chicken into cubes or shred into fibers.
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Mix the yogurt, mustard, lemon, and spices.
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Combine everything and mix well.
Approximate C/P/F/C for the whole serving: 374 kcal, Protein 58.4g, Fat 8.0g, Carbs 16.9g.
Options:
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More filling: add 10g parmesan.
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Lighter: use yogurt 0-1.5% instead of 2%.
You can add to your calorie tracker using the code: 4553544
2) Tuna and Bean Salad
For 1 serving
Ingredients:
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Canned tuna in own juice, drained 140g
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Canned red beans, rinsed 80g
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Cucumber 150g
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Tomatoes 150g
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Red onion 20g
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Herbs 30g
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Olive oil 10g
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Lemon juice 10g, salt, pepper
How to prepare:
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Rinse the beans, chop the vegetables.
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Mash the tuna with a fork.
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Dress with lemon and oil, add spices.
Approximate C/P/F/C: 418 kcal, Protein 46.6g, Fat 12.3g, Carbs 32.9g.
Deficit tip:
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Reduce the oil to 5g or beans to 60g if you want fewer calories.
You can add to your calorie tracker using the code: 4528821
3) Salad with Shrimp, Vegetables, and Light Sauce
For 1 serving
Ingredients:
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Peeled shrimp 200g
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Avocado 50g
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Cucumber 150g
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Tomatoes 150g
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Lettuce leaves 50g
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Greek yogurt 2% 60g
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Lemon juice 15g
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Salt, pepper, paprika
How to prepare:
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If the shrimp are raw, quickly fry them in a dry pan for 2-3 minutes or boil.
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Dice the vegetables and avocado.
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Mix yogurt with lemon and spices, dress the salad.
Approximate C/P/F/C: 385 kcal, Protein 58.5g, Fat 9.9g, Carbs 20.8g.
Substitution:
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No avocado: replace with 5g oil or skip fat altogether.
You can add to your calorie tracker using the code: 4553819
4) Coleslaw Salad with Turkey
For 1 serving
Ingredients:
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Cooked turkey 150g
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White cabbage 200g
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Carrot 80g
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Apple 50g
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Greek yogurt 2% 80g
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Mustard 10g
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Lemon juice 10g
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Salt, pepper
How to prepare:
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Shred the cabbage, massage with salt for 1 minute.
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Grate the carrot, julienne the apple.
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Add the turkey, mix the sauce (yogurt + mustard + lemon).
Approximate C/P/F/C: 401 kcal, Protein 55.4g, Fat 5.5g, Carbs 31.1g.
Why this works for dinner:
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Large volume, lots of fiber, while protein stays high.
You can add to your calorie tracker using the code: 4553951
5) Protein Salad with Cottage Cheese and Egg
For 1 serving
Ingredients:
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Cottage cheese 2% 250g
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Egg 1 pc (about 50g)
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Cucumber 200g
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Tomatoes 150g
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Herbs 30g
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Olive oil 2g or no oil
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Salt, pepper
How to prepare:
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Boil the egg for 9-10 minutes, slice it.
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Slice the vegetables, chop the herbs.
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Mix with cottage cheese, add spices, and a little oil (optional).
Approximate C/P/F/C: 410 kcal, Protein 54.6g, Fat 12.6g, Carbs 22.0g.
Tip:
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If the cottage cheese is dry, add 30-50g yogurt instead of oil.
You can add to your calorie tracker using the 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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Indicate the total yield (or simply divide by 1 serving).
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Next time, cook with the same weights—the tracking takes 10 seconds.
Preparations for 2-3 days
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Boil 600-800g of 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.
This way, dinners come together in 5 minutes.
FAQ
Can I have salad for dinner if I want something "warm"?
Yes. Make the protein warm (chicken, turkey, shrimp), and the vegetables cold—it’s very satisfying.
How much oil can I put in a salad when losing weight?
Usually, 5-10g is enough. If you don’t weigh the oil, it’s easy to add 20-30g and accidentally increase the calories.
What if I’m still hungry after the salad?
Add more vegetables, or increase the protein by 30-50g, or add 80-120g potatoes/grains if your calorie allowance permits.
Read also
To make sure protein dinners really deliver results, it's important to master the basics: your calorie norm, a reasonable deficit, and accurate tracking of oil and portions. Here are three articles it's logical to read next: