When it comes to eating fresh and healthy for summer weight loss, nothing beats a simple-to-assemble salad. But simple doesn’t have to mean boring. After all, you can only eat so many plain jane lettuce salads before they start to lose their luster.
That’s why we’ve rounded up 20 of our best summer salad recipes that can boost your weight loss success. These delicious summer salads are an easy meal prep option that can be whipped up in no time. They are sure to keep you nourished and living life to the fullest this beach season!
Here are 20 summer salad recipes that are perfect for your weight loss menu:
Calories per Serving: 235
On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 2 Extras
This bright green salad is as beautiful as it is delicious. Its name comes from its lovely green veggies like shredded Brussel sprouts, kale and edamame. It also features quinoa, almonds and parmesan cheese, all mixed with a tangy Dijon dressing. Thanks to all of these healthy ingredients, this salad packs in fiber, protein and antioxidant power.
Calories per Serving: 325
On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 3 Extras and 3 Vegetables
This crunchy salad features kale, arugula and quinoa. However, it is the salad’s namesake, figs, that are at the heart of this recipe. Dried figs are chewy, sweet and add something special to this tasty assembly. Figs also happen to be a great source of fiber, antioxidants, calcium and a variety of other vitamins and minerals. Figs pair well with goat cheese, which also makes an appearance in this yummy dish that’s perfect for your Nutrisystem plan.
Calories per Serving: 128
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
This citrus-based fruit salad brings together the unique flavor combination of grapefruits, oranges and pomegranate seeds. We top it all off with some chopped pistachios, cacao nibs, maple syrup, vanilla extract and cinnamon. The tangy sourness of the grapefruit is offset by plenty of sweetness. It’s like a dessert treat but it’s packed with antioxidants, fiber and other nutritional benefits that you’ll love this summer! In fact, some research even indicates grapefruits have weight loss benefits and can even help reduce heart disease.
Calories per Serving: 259
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra
If you’re looking for something beyond a leafy green salad, you’ll want to give this edamame, cabbage and carrot-based salad a whirl. It also features green onions, cucumbers, farro, cashews and sesame seeds. Dressed with an Asian-inspired vinaigrette, this summer salad idea has plenty of tang to make your lunch or dinner enjoyable while providing you with a nutritionally balanced and diet-friendly meal.
Calories per Serving: 148
On Nutrisystem, Count As: 1 PowerFuel and 2 Extras
You wouldn’t think that the ingredients in this summer salad recipe could possibly work together. But they just do. This Watermelon Chicken Salad combines a refreshing cup of cubed watermelon, chicken, celery and red onion. Dressed in a yogurt- and mayonnaise-based dressing—with just the right amount of chili powder and cayenne pepper—this salad is packed full of flavor and protein. It’s a refreshing summer salad recipe you’ll want to make again and again this beach season! Plus, a serving is just 148 calories and counts as 1 PowerFuel and 2 Extras.
Calories per Serving: 210
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras
While corn might show up in your meals most often as a side dish, it is the star of this delicious and nutritious summer corn salad that also features tomatoes, onions and avocado. It’s all dressed with a lime and olive oil dressing and then sprinkled with feta cheese for a showstopper dish.
Calories per Serving: 138
On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 1 Extra
This unique and yummy twist on a traditional Caprese salad gives asparagus the spotlight while also featuring cherry tomatoes, red onions, some basil and mozzarella cheese. Like the original, it’s all blended with a tasty vinaigrette, making it one of the best summer salad recipes you and your family will love!
Calories per Serving: 92
On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel
This salad is another great way to get more watermelon into your day—a juicy fruit known for being soaked with nutrients. In this summer fruit salad, cubed watermelon is combined with blackberries, feta cheese and some mint for a truly refreshing dish. Feel free to get creative and swap in another berry like blueberries. You could even throw in a non-starchy veggie like sliced cucumbers to help you get in your four required servings!
Calories per Serving: 151
On Nutrisystem, Count As: 1 PowerFuel, ½ Vegetable and 2 Extras
Here’s a fun way to switch up a classic Caesar salad! Let grilled asparagus take the centerstage. Asparagus is a nutrient-packed vegetable known to be a good source of fiber, folate and vitamins A, C, E and K. In this easy summer salad recipe, grilled asparagus is dressed in a healthy Caesar dressing that features nonfat yogurt at its base. Mix in some croutons and parmesan cheese for that true Caesar flavor.
Calories per Serving: 143
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
The yum factor in this refreshing summer salad recipe is off the charts. Fresh blueberries, yellow corn, quinoa and goat cheese are added atop a bed of arugula and drizzled with a simple-but-delicious lemon vinaigrette. It’s the type of summer quinoa salad you’ll want to make again and again. With only 143 calories per serving, it’s also the type of salad that will keep your healthy eating regimen on track this summer season.
Calories per Serving: 144.5
On Nutrisystem, Count As: 1 SmartCarb, ½ Vegetable and 1 Extra
Veggie noodles are all the rage and this recipe makes good use of sweet potato spirals made from a spiralizer. This colorful salad brings the rainbow to your plate with veggies like corn, tomatoes, bell peppers and onion, all tossed in a zesty, homemade southwestern dressing.
Calories per Serving: 314
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 ½ Vegetables and 2 Extras
Mason jars are a fun and easy way to meal prep for the week ahead. This delicious mason jar salad is definitely a healthy summer recipe you’re going to want to try. Although a traditional cobb salad has bacon and blue cheese, this healthier version features grilled chicken, chickpeas, avocado and more. A fat-free ranch dressing keeps the calorie count low on this mason jar salad recipe.
Calories per Serving: 207
On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb and ½ Vegetable
Summer chicken salad is such a versatile dish that can be created in so many delicious ways. This version features pomegranate seeds and a chopped apple for a sweet addition. Served in a lettuce wrap instead of bread, you can have three whole wraps for a single serving that clocks in at just 207 calories.
Calories per Serving: 128
On Nutrisystem, Count As: 1 Vegetable, 1 SmartCarb and 1 Extra
If you love pomegranates, you’re going to love this simple, cold summer salad. It uses pomegranate juice as a key ingredient in its delicious pomegranate balsamic vinaigrette. The salad itself features a bag of arugula, a Bartlett pear, pomegranate seeds, chopped pistachios and goat cheese for a flavorful blend of ingredients. It’s a lot of flavor for a mere 128 calories per serving.
Calories per Serving: 315
On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 2 Vegetables and 2 Extras
This light-but-filling Mediterranean-inspired salad features nutritious ingredients like chopped cucumber, cherry tomatoes, artichoke hearts and chicken, all tossed in a delicious vinaigrette. A serving of this delicious and easy salad is the perfect lunch for those hot summer days.
Calories per Serving: 187
On Nutrisystem, Count As: 2 PowerFuels
Here’s another great way to get creative with your summer chicken salad in a recipe that is still healthy and flavorful. Plus, it doesn’t get easier than using a rotisserie chicken for your shredded meat! Instead of mayo, this healthy chicken salad uses nonfat plain Greek yogurt. We also add some curry for a unique flavor addition.
Calories per Serving: 243
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 2 Extras
If you’re into mason jar recipes, this meal prep recipe is for you! This easy-to-make mason jar salad recipe has all the Greek salad favorites like cucumbers, black olives and feta cheese tossed in a homemade Greek dressing that couldn’t be simpler to whip up. Make a bunch ahead of time and grab-and-go for convenient mason jar lunches.
Calories per Serving: 228
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable
Healthy summer pasta salad can be hard to come by, as most use full-fat dressings or mayonnaise as their base. However, this lightened-up version packs in plenty of fresh veggies and uses a dressing with light mayo and Greek yogurt. It will fulfill your pasta salad craving without sending your diet on a detour.
Calories per Serving: 49
On Nutrisystem, Count As: 1 Vegetable and 1 Extra
Turn an ordinary cucumber into a spiraled noodle for the base of this refreshing summer cucumber salad. It also contains other refreshing and flavorful non-starchy veggies like red bell pepper and green onion. It’s all tossed in a homemade dressing with soy sauce, rice vinegar and sesame oil.
Calories per Serving: 107.8
On Nutrisystem, Count As: 1 PowerFuel and 2 Vegetables
Get your summer potato salad fix with this healthy alternative that packs serious diet food benefits! This healthy summer salad recipe uses lightly steamed cauliflower instead of potatoes. It tastes so much like the “real deal” that you’ll trick your taste buds while consuming only 108 calories per serving!