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Turkey and Avocado Salad with Lime-Cilantro Dressing – A Refreshing Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

Are you searching for a tasty yet healthy meal that’s easy to whip up? Say hello to the Turkey and Avocado Salad with Lime-Cilantro Dressing!

This vibrant salad is not only packed with protein and healthy fats but also bursting with flavor. Perfect for lunch or a light dinner, it’s a great addition to your weight loss journey without sacrificing taste.

Let’s dive into this delicious recipe that will keep your taste buds dancing and your waistline happy!

Why Turkey and Avocado?

Turkey is often hailed as a weight loss superstar. A lean source of protein, it helps keep you full longer, aiding in weight management.

In fact, a recent study found that individuals who consume high-protein diets can lose up to 10% more weight than those on lower-protein diets. Plus, turkey is low in calories—about 120 calories per 3-ounce serving—making it a fantastic choice for health-conscious eaters.

Avocados, on the other hand, are a unique fruit packed with healthy monounsaturated fats. They may be higher in calories—around 240 calories for a medium avocado—but the fats help regulate hunger hormones and can lead to reduced overall calorie intake.

A study published in the Journal of Nutrition revealed that people who included avocados in their meals reported feeling more satisfied and consumed fewer calories throughout the day.

Together, turkey and avocado create a delightful combination that’s both nutritious and satisfying!

Ingredients: What You’ll Need

For the Salad

  • 1 pound cooked turkey breast, shredded or diced (about 4 servings)
  • 2 medium ripe avocados, diced
  • 4 cups mixed greens (spinach, arugula, and romaine work well)
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup corn (canned or frozen)
  • 1/4 cup feta cheese (optional)
  • Salt and pepper to taste

For the Lime-Cilantro Dressing

  • 1/4 cup fresh lime juice (about 2 limes)
  • 1/4 cup olive oil
  • 1/4 cup fresh cilantro, chopped
  • 1 clove garlic, minced
  • 1 teaspoon honey or agave syrup (optional)
  • Salt and pepper to taste

Cooking Time

  • Preparation Time: 15 minutes
  • Cooking Time: 0 minutes (if using pre-cooked turkey)
  • Total Time: 15 minutes

Step-by-Step Instructions

Step 1: Prepare the Dressing (5 minutes)

  • In a small bowl, whisk together the lime juice, olive oil, chopped cilantro, minced garlic, and honey (if using).
  • Season with salt and pepper to taste. Adjust the sweetness or acidity as desired. Set aside.

Step 2: Assemble the Salad (10 minutes)

  • In a large salad bowl, combine the mixed greens, diced turkey, diced avocados, cherry tomatoes, red onion, and corn.
  • Drizzle the lime-cilantro dressing over the salad, tossing gently to combine. Be careful not to mash the avocado.
  • If desired, sprinkle with feta cheese for extra flavor.

Step 3: Serve and Enjoy!

  • Divide the salad into four serving bowls or plates.
  • Enjoy immediately, or refrigerate for up to 30 minutes for a chilled dish.

Nutritional Information per Serving

  • Calories: Approximately 350-400 per serving (depending on the amount of avocado and dressing used)
  • Protein: 30g
  • Carbohydrates: 20g
  • Dietary Fiber: 10g
  • Sugars: 4g
  • Fat: 20g (mostly from avocado and olive oil)

This salad serves 4, making it perfect for a family meal or meal prep for the week!

The Health Benefits of Each Ingredient

Mixed Greens

These leafy wonders are low in calories and high in nutrients. A cup of mixed greens contains about 9 calories and is rich in vitamins A, C, and K. Eating a variety of greens can help improve overall health and may even reduce the risk of chronic diseases.

Cherry Tomatoes

Cherry tomatoes are not only sweet and juicy but also a great source of antioxidants. They are low in calories, with only about 30 calories per cup, and can help support your immune system. Plus, their bright color adds a beautiful pop to your salad!

Red Onion

Red onions not only add a crunch but also come packed with flavonoids, which have been shown to have anti-inflammatory properties. A half-cup of sliced red onion contains about 30 calories. They’re a flavorful way to enhance your dishes!

Corn

Corn adds a nice sweetness and texture to the salad. While it’s slightly higher in calories (about 60 calories per half-cup), it’s also a good source of fiber, helping you feel full longer.

Tips for Success

  • Customize Your Salad: Feel free to mix and match ingredients! Add bell peppers, cucumbers, or even black beans for extra protein and fiber.
  • Meal Prep: This salad is perfect for meal prep! Just keep the dressing separate until you’re ready to eat to prevent the greens from wilting.
  • Store Leftovers: If you have leftover salad, store it in an airtight container in the fridge for up to 2 days. The avocado may brown slightly, but it will still taste great!

The Joy of Eating Healthily

Eating healthy doesn’t have to be bland or boring. This Turkey and Avocado Salad with Lime-Cilantro Dressing brings excitement to your plate! Not only does it taste amazing, but it also offers a wide range of nutrients that support your weight loss goals.

The combination of textures and flavors will make you want to eat this salad over and over again.

A Quick Statistical Insight

According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 adults get the recommended daily amount of fruits and vegetables. Incorporating colorful salads like this one into your meals can help you increase your intake while enjoying delicious flavors.

Celebrate Your Healthy Choices

In a world filled with fast food and quick fixes, embracing a wholesome meal like this Turkey and Avocado Salad is a celebration of good health. Not only does it nourish your body, but it also satisfies your taste buds and keeps your energy levels high.

The lime-cilantro dressing is the cherry on top, adding a refreshing zing that ties everything together beautifully.

So, the next time you’re in search of a filling yet healthy dish, remember this salad. It’s not just a meal; it’s a step towards a healthier, happier you!