Salad for Weight Loss: Nigerian Vegetable Salad

Salad for Weight Loss is a great way to slim down. Substituting a high calorie, heavy meal with a healthy salad is a great way to lose weight.

But you must use diet-friendly salad ingredients.

It is also a delicious and nutritious combination of protein, veggies, healthy fat, and starch.

Salads for weight loss can be your best and most delicious secret weapon when it comes to dieting.

In Nigeria, we prepare one of the wholesome, well-loaded vegetable salads.

The Nigerian vegetable salad is unique, just as you have salad recipes from different countries.

Nigerian salad, also known as Nigerian mixed vegetable salad, is one of the richest salad recipes you can ever find.

It is dense, with more than five vegetables mixed and enhanced with protein like beans and boiled eggs and of course Heinz salad cream light.

In my view, Nigerian salads can be seen as a rich variation of the simple coleslaw.

Nigerian salad is the main feature at every party; you can eat it on its own or as a side dish to fried rice, jollof rice, coconut rice, and other Nigerian rice dishes.

In today’s post, I will be preparing a weight loss light version of the famous Nigerian salad.

But first, let me explain in detail what made up the salad.

Creating a Salad for Loss Weight – Base

When making a salad, either at home or at a salad bar, go for more nutrient-dense darker greens like Kale, spinach, lettuce.

Or a mix of baby greens — all makes excellent, low-calorie choices for your salad base.

Green salads are a nourishing addition to any diet, with most leafy vegetables providing lots of nutrients in a very low-calorie serving.

Similarly, go for veggies and lean protein. The base of your diet-friendly salad should be salad greens.

More Tips on Salad for Weight Lose – Body

  1. Choose Colorful Vegetables

To get a variety of flavors and healthy nutrients, add prepared or raw vegetables from each color group.

Red: Cut or sliced tomato, chopped red onion, sliced red peppers, cubed beets, cold sliced red potato.

Orange: Shredded or thinly sliced carrots, slivered orange peppers, cold cubed squash.

Yellow and White: Chopped sweet onion, cooked fresh corn kernels, quartered yellow tomato,

Blue or Purple: Cut up purple potatoes, shredded purple cabbage, slivered purple peppers.

Green: Thinly sliced green onion, chopped green tomato,

Your salad possibly will not be satisfying unless you add a source of healthy fat.

  1. Healthy Fat

Listed below are realistic serving sizes of popular healthy fat sources for salads:

  • Avocado: 1- 2 tablespoons
  • Olives: 5 -10 olives
  • Olive Oil: 1-2 tablespoons

Measure your fat source before you throw it in the bowl!

  1. Add Protein to Your Salad

If salad is the key meal, add a lean source of protein. This is vital for the muscle-building benefits that it offers.

Stick to turkey, lean roast beef, or chicken

Seafood: Salmon, tuna (fresh or canned), shrimp, sardines, anchovies,

Grains: Wild rice, brown rice, barley

  • Herbs for Your Salad

You can toss dried herbs onto your salad. Although chopped fresh herbs are a flavorful and healthy addition to any diet-friendly meal.

Try any of these herbs:

  • Basil
  • Cilantro
  • Parsley
  • Thyme

Now that you have your bowl filled with delicious and healthy ingredients, the last step is to add salad dressing.

Salad Dressing: Garnish

Most dressings are full of fat and calories. however, you may find adding fresh herbs to your salad eliminate the need for salad dressing.

But, if you love salad dressing, consider healthy homemade salad dressing.

Healthy Salad for Weight Loss Recipe

Salad for weight loss ingredients

  • 10 Carrots
    1 Medium Cabbage
    2 Medium Cucumbers
  • 1 Bulb Lettuce
    300 g Baked Beans
    4 Hard-Boiled Eggs
  • 400 g Sweet Corn
    2 Medium Onion
    1 Heinz salad cream light 30% less fat top-down (optional)


  1. Firstly, Peel and grate the carrots and then, slice the cabbage into thin shreds.
  2. Secondly, peel and slice the cucumber, lettuce, and onions into small bits. Then, cut the hard-boiled eggs thinly.
  3. Thirdly, wash and place them all in separate bowls.
  4. After that, layer the salad ingredients in another separate bowl. Start with the cabbage, then carrots, cucumbers, lettuce, onions, sweet corn, and baked beans.
  5. Remember to keep the eggs for the top of the salad.
  6. Nevertheless, you can have 2 layers of each, depending on how big your bowl is. Similarly, layer until you finishes your ingredients.
  7. Lastly, place in the fridge to cool, and then serve. You can serve with Heinz light salad cream though optional.
Nigerian Vegetable Salad for Weight Loss
Nigerian Vegetable Salad for Weight Loss

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