Salads are often the first thing that comes to mind when you want to Weight Loss. But think of something other than boring greens or small amounts when you feel about this! This filling salmon and potato salad is high in protein, tastes great, and contains healthy ingredients to help you weight lose.
This meal is nutritious and tasty, with baked salmon, crispy roasted potatoes, colorful vegetables, and a creamy lemony sauce.
We’ll talk about why this high-protein salad can help you lose weight & how you can add it to your regular grocery list. We’ll also discuss why each part of this meal benefits you. Let’s talk about the dish and the science behind why it’s so healthy!
Salmon and potato salad with a lot of protein
Servings: 2
Nutritional facts (per serving):
- Some 576 calories
- 42 g of protein
- Seventy grams of carbs (19 grams of fiber and 11 grams of sugar).
- 19 grams of fat, 3 grams of which are saturated
- 604 mg of sodium
Ingredients:
For the salad:
- A filet of 8 ounces of wild sockeye salmon
- One and a half cups chopped baby potatoes
- One tablespoon of olive oil
- ½ teaspoon of Italian seasoning
- ½ teaspoon of Tajín sauce
- ¼ teaspoon of kosher salt
- 5 ounces of mixed greens
- 1 cup of sliced bell pepper
- 2 Persian cucumbers cut up
- 1 cup of cherry tomatoes, cut in half
- 1/4 of a medium red onion, cut very thinly
- ½ medium avocado, cut up
- Cannellini beans with low salt, one can (15.5 oz), rinsed and drained
To make the dressing:
- ¼ cup of hummus
- ¼ cup plain Greek yogurt with low-fat
- One lemon squeezed
Instructions:
- Warm the oven to 200°C (400°F) and put the paper on a baking sheet.
- Get the salmon and potatoes ready. Put the salmon on one side of the baking sheet and the potatoes on the other. Mix the Italian spice and salt with the olive oil and then put it on the potatoes. Use Tajín to season the salmon.
- Cook in the oven for 15 to 18 minutes until the potatoes are easy to poke with a fork and the salmon reaches 145°F (63°C) inside.
- Put the mixed greens, bell peppers, cucumbers, cherry tomatoes & red onion in a big bowl and toss well.
- Put the yogurt, hummus, and lemon juice in a small bowl and mix them using a whisk.
- To put the salad together, Put some of the mixed vegetables on each plate. Spread the cooked fish, potatoes, and cannellini beans out evenly on each salad. Dress the salad or serve the sauce on the side.
Why this salad can help you lose weight
It’s more than just a pretty plate on which to serve this protein-packed salad. It’s full of foods that were picked because they are good for you, especially when it comes to losing weight.
1. Salmon: It helps you lose weight.
Salmon is a great way to get healthy fats and lean protein, which help you feel full after a meal. There are only 111 calories in 3 ounces of wild sockeye salmon, but it has 20 grams of protein, essential for growing muscle and losing fat. As a bonus, the omega-3 fatty acids in salmon may also help you lose weight by making your metabolism healthier and lowering your fat mass.
Salmon also has a lot of vitamin D, which helps keep your weight in check. Studies show that not getting enough vitamin D is connected to having more body fat, so eating foods like salmon that are high in nutrients can help you lose weight.
2. Carbs that are high in nutrients: potatoes
People often think potatoes make it hard to lose weight, but if you cook them right, they can be part of a healthy diet. Baby potatoes are very nutritious because they have a lot of fiber, vitamin C, and iron. The fiber in potatoes makes you feel full for longer, and the resistant starch can help your gut stay healthy and burn fat.
There are only 100 calories and 2 grams of protein in a cup of roasted baby potatoes. Potatoes are a great way to help you lose weight because they make you feel full and make you eat less later.
3. Beans are made of fiber and easy to eat.
You can get a lot of energy and carbohydrates from cannellini beans. About ½ cup of cannellini beans has 7 grams of protein & 6 grams of fiber, which help you feel full and keep you from overeating.
Studies have shown that diets high in beans and other legumes may help people lose weight just as well as low-carb diets. This is because they help keep blood sugar levels steady and make people feel fuller.
4. A healthier cream cheese sauce
Dressings for salads can make or break a healthy meal. Most thick sauces are high in calories and bad fats. This one uses Greek yogurt and hummus, which are both high in protein and good fats.
Greek yogurt has a lot of calcium & probiotics, which are suitable for your gut and can even help you lose fat. Hummus has good natural fats for your heart.
These ingredients work together to make a creamy, sour sauce that complements the salad’s other flavors without adding unnecessary fats or calories.
Why eating meals high in protein is good for you
For weight loss to work, you must eat many high-protein foods, like salmon and potato salad. Protein not only helps you build muscle, which can speed up your metabolism, but it also makes you feel fuller, which makes it less likely that you’ll overeat during the day.
Protein also has a metabolic effect, meaning that your body burns more calories by breaking down and using protein rather than fats or carbs. This result can slightly raise the number of calories you burn each day, which can help you keep a calorie balance, which is important for losing weight.
Final Thoughts
Not only does this high-protein salad taste great, but it’s also full of foods that help you lose weight. Each part of this meal, from the fiber-rich beans and potatoes to the omega-3-rich salmon, works together to keep you full and help you reach your nutritional goals.
If you’re trying to lose weight, this hearty salad is a great choice to keep you full and energetic.