WeightWatcher

Summer is the perfect season for crisp, colorful salads that satisfy without weighing you down. This recipe is a fresh take on a classic summer salad I loved before I started watching my calories more carefully. With a few simple swaps; like choosing a fat-free zesty Italian dressing and prioritizing high-volume, low-calorie produce; you get a bowl that’s filling, flavorful, and compatible with weight-management goals. If you want to make this salad more filling, try tips to increase your protein with minimal calories.

SUMMER SALAD Ingredient

• Mixed greens (spinach, romaine, arugula)
• Cherry tomatoes, halved
• Cucumber, thinly sliced
• Red onion, very thin slices
• Fresh herbs (basil or parsley)
• Optional: sliced grilled peaches or fresh corn for sweetness
• Optional protein: chickpeas, grilled shrimp, or a small portion of skinless chicken breast
• Dressing: fat-free zesty Italian (or your favorite fat-free vinaigrette)

Why this works

• High-water, high-fiber veggies add bulk and satiety for few calories.
• Fat-free zesty Italian dressing keeps flavor without extra fat. A little cheese or nuts can be added sparingly for texture.
• Adding a lean protein or legumes transforms the salad into a complete meal while keeping points and calories in check.

How to assemble

1. Start with a generous base of mixed greens.
2. Scatter halved cherry tomatoes, cucumber slices, and red onion.
3. Add any seasonal extras—lightly charred corn or grilled peaches work wonderfully for summer.
4. Toss gently with just enough fat-free dressing to coat (you’ll be surprised how little you need).
5. Finish with fresh herbs, cracked black pepper, and a small sprinkle of reduced-fat cheese or chopped nuts if desired.

Portioning and prep tips

• Keep dressings on the side if you’re packing lunches to avoid sogginess and to control portions.
• Pre-chop vegetables and store in airtight containers for quick assembly.
• If you’re following a program like Weight Watchers, measure additions like cheese, oils, and protein to accurately track points. For inspiration on keeping healthy habits while traveling or resetting routines, consider planning occasional immersive health experiences such as a fitness retreat, which can reinforce mindful eating and meal-prep skills.

Variations

• Mediterranean twist: add cucumber, kalamata olives (in moderation), cherry tomatoes, and a splosh of lemon.
• Southwest: grilled corn, black beans, cilantro, and a squeeze of lime.
• Protein-packed: top with grilled shrimp or a spiced chickpea mix for vegetarian protein.

Storage

• Store components separately: greens in a dry container, chopped veggies in sealed tubs, and dressing in a small jar. Assemble just before eating for best texture.

Conclusion

For the original idea and a quick reference recipe, see the Summer Salad – Weight Watcher (Ww)friendly (0 Pts) Recipe – Food ….