Mediterranean Diet 101

Mixed Salad with Egg Whites

Mixed Salad with egg whites is main course salad. It is very voluminous dish and if made without oil or with minimum amount of oil, it is also very low in calories.

mixed-salad-with-egg-whites-1To make this salad, one needs just a few ingredients:

- some lettuce,
- a tomatoes
- a paprika
- an onion
- hardboiled egg whites.

Of course, there are other vegetables and lean protein sources that can be used for making dishes like this, but for this meal, I used only raw vegetables and hardboiled egg whites.

First, put several lettuce leaves on the plate - you can arrange them in circular fashion or from center to the rim of the plate. If you have plenty of vegetables (and not only vegetables) to put on the plate, put the lettuce leaves in circular fashion. If you want your food to appear on the plate as more voluminous meal, then put them from the center of the plate to the rim of the plate (as I did).

Now, using sharp knife slice medium sized tomato and smaller paprika. Also, one slice of the onion is needed - preferably from the middle of the onion. Put tomato on the salad, then paprika and onion. Add some salt, vinegar and some black paper.

In the middle of the vegetables add hardboiled egg whites. And that is all.


For this salad, I used no oil and no salad dressing of any kind. There are more than enough flavors and aromas on plate, that oils or dressings are simply not needed. Also, this way, calories are really low for such voluminous meal.

Nutritional information of this meal is given in the following table:

Food Amount Protein Carbs Fats Fibers
Egg Whites 8 32g 4g 0g 0g
Tomatoes 150g 1g 7g 0g 3g
Paprika 50g 0g 3g 0g 1g
Lettuce 50g 0g 3g 0g 1g
Onion 25g 0g 2g 0g 0g
Total: 33g 19g ~1g >5g
Calories: 132 kcal 76 kcal 9 kcal -

This meal has around 215 kcal. If you add a single tablespoon of olive oil (or any other similar oil), that will increase fats by 15g and calories by 135 kcal - from 215 kcal to 350 kcal. That is still relatively low, but, as I said before, there is enough of aromas and fragrances already on the plate.

Also, one can add some grilled or fried (on non-stick frying pan) zucchinis or eggplants. Also, canned peas and/or beans are great add-on for increasing carbohydrates and fiber intake. To up carbohydrates even more, add some canned corn. Fresh is almost always better, but sometimes it is much easier just to open a can of this or that and use it.

As lean protein source, one can use hardboiled egg whites, organic/omega-3 eggs, lean beef, chicken or turkey breast, various fish etc.

Bone Appetite!

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