Cheap Healthy Salads Recipes?

I'm looking for healthy salad recipes that I can make at home on a strict budget of 50 dollars for the whole month to cover 1-2 out of 3 meals a day. The reason is I'm trying to lose weight and my goal is to prepare something healthy for at least two of my daily meals since dinner is usually cooked for the house by someone else. Salads have caught my attention just because I really like salads and my diet currently has few fruits and veggies in it so I'm killing two birds with one stone there. Anyone have some salad recipes that can cover lunch for a week that incorporate chicken (i hate chicken breasts it's so dry) and some kind of pasta for around 300-350 calories a serving? I'm not a picky eater but I'm also not a chef. If the salads voluminous enough I wouldn't mind swapping out snacks for salads and eating a lighter lunch. If it helps I'll lay out the regime the nutritionist gave me. Breakfast: 300-500 caloriesSnack: 100 caloriesLunch: 300-500 calories Snack: 100 caloriesDinner: 400-500 caloriesThe recommended amount of calories consumed was less than 2000 calories with regular walking exercises. I'm morbidly obese trying to get healthy so obviously I'm not going to actually consume 2000 calories a day. I've looked uo all the tips there can be found on stretching a meal I don't need more tips I'm asking for salad recipes to try.

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Recommended Answer:

Hi Tarazha,I used to make fairly cheap salads for lunch—a wedge of cabbage, some carrot, celery and cucumber sticks, sliced yellow paprika and red cherry radish, a few cherry tomatoes, 3-4 slices of rolled supermarket ham, and 6-8 half-inch cubes of cheese, usually natural, sharp cheddar. For dressing? A pinch of salt and a dash of pepper! VERY occasionally, my wife would put a teensy tub (about one ounce) of miso + mayo + soy or Worcestershire sauce, for dipping the vegetable sticks and sometimes I'd throw a whole, or half a boiled egg into the lunch-box. I could eat this 3-4 days running, but would want a ham & cheese sandwich or a burger at least once per week I've been eating only fresh fruits for breakfast for the past 18 months, and lost 28lbs (13 kilos) in less than a year without any change in exercise, which shocked my doctor! My previous weight was 93kg/200+lbs (borderline obese at 5'11") and my last 'target' weight was 88kg, but I was a smidgen under 80kg at our next meeting. I was eating 'mostly' salads for lunch, but I could also do a small ham and *real* cheese bagel (180-190kcal) and a cup of cold Vichysoisse/corn/pumpkin soup (70-80kcal) and I could work all evening on that.Best of luck with the weight loss. Watch out for the 'stealth calories' in salad dressings, please!Cautionary tale linked below, but just for fun!

Other Answers:

• Good luck on your weight loss I'm sure you will succeed you sound serious about it. Here is a recipe I've used for years. It's a bean salad you make with canned rinsed beans and it's stored in the refrigerator and you can use it alone or use it to top off a plain green salad. It's very simple and very good if you like sweet and sour. There are sugar substitutes that are available in order to make it healthier and also I use olive oil for every recipe that calls for oil the only exception is when i'm making a cake and use vegetable oil. Here is the link for the salad:http://www.yummly.com/recipe/Marinated-Five-Bean-Salad-AllRecipes?columns=4&position=2%2F36
• INGREDIENTSCHICKEN1 cup nonfat Greek yogurt (see Tips)1 clove garlic, minced2 tablespoons extra-virgin olive oil2 tablespoons finely chopped fresh tarragon or 1 tablespoon dried1 pound boneless, skinless chicken breast, trimmed1/4 teaspoon salt1/4 teaspoon freshly ground pepperCREAMY BLUE CHEESE-TARRAGON DRESSING2 ounces blue cheese3 tablespoons extra-virgin olive oil2 tablespoons red-wine vinegar1 tablespoon finely chopped fresh tarragon or 1 teaspoon dried1 tablespoon honey1-2 tablespoons nonfat Greek yogurt1/8 teaspoon saltFreshly ground pepper to tasteSALAD1 head butterhead lettuce, torn into bite-size pieces1/2 head radicchio, cored and very thinly sliced1 cup baby arugula or mixed baby greens1/2 cup walnuts, toasted (see Tips) and choppedTHIS RECIPE CALLS FOR:Creamy Blue Cheese-Tarragon DressingMORE HEALTHY RECIPE IDEASHealthy Arugula RecipesHealthy Dinners for TwoEasy Low-Calorie Chicken RecipesHealthy Chicken Recipes for TwoTasty Chicken Tender RecipesYOU MIGHT ALSO LIKEGrilled Chicken Caesar SaladSpinach & Beet Salad with ChickenWarm Salad with Chicken Paillards & ChèvreWarm Arugula Salad with Chicken & ChèvreChopped Greek Salad with Chicken for TwoPREPARATIONPreheat oven to 350°F.To prepare chicken: Combine yogurt, garlic, oil and tarragon in a large bowl. Season chicken with salt and pepper and add to the bowl; turn to coat. Place the chicken in a baking dish and cover completely with the yogurt mixture.Bake until the chicken is cooked through and an instant-read thermometer inserted into the thickest part registers 165°F, 35 to 45 minutes. Transfer to a clean cutting board. Thinly slice the chicken when cool enough to handle.To prepare dressing: Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.To assemble salad: Gently toss lettuce, radicchio and arugula (or mixed greens) in a large bowl. Divide the greens among 4 plates, top with equal portions of the chicken, spoon 2 tablespoons of the dressing over each salad and sprinkle with walnuts.TIPS & NOTESTips: Thick and creamy Greek-style yogurt is made by removing the whey from cultured milk. Because the whey has been removed, you can cook with Greek yogurt without the normal separation that occurs when cooking with regular yogurt.To toast whole nuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.NUTRITIONPer serving: 421 calories; 29 g fat ( 6 g sat , 14 g mono ); 73 mg cholesterol; 9 g carbohydrates; 4 g added sugars; 31 g protein; 2 g fiber; 487 mg sodium; 443 mg potassium.Nutrition Bonus: Vitamin A (37% daily value), Folate (17% dv), Calcium (15% dv)Carbohydrate Servings: 1/2Exchanges: 1 vegetable, 1/2 non-fat milk, 3 lean meat, 4 fat
• I too am dieting and I want a salad to leave me satisfied. I created one I call Super Chunk, Super Crunch.I cut up hearts of romaine lettuce-about half of the salad is this, then add raw cauliflower, celery cut into 1 inch pieces, shredded red cabbage, baby carrots cut into 1/2 inch chunks and also shredded carrots. I use a fat free dressing and top with a little sunflower seeds. it takes a lot of chewing and some time to eat this, it is so good, and fills me up
• Nice healthy salad information..
• you can try the Quinoa and Black Beans in 50 mins for this we need 1 teaspoon vegetable oil 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro DirectionsHeat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes.Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro. now you can serve it .
• you can put chicken strips, ham, turkey on the salad. you can put tons of fruit on the salad, or even make a fruit salad, you can wrap proteins in a lettuce wrap! juss buy a bag of salad or lettuce to make your salad & wraps.