When you’re trying to eat lighter—especially during intermittent fasting or low-calorie meal windows—having simple, nourishing salads makes everything easier. The great thing about fasting salads is that they fill you up without weighing you down. A delicious combination like grilled shrimp, mixed greens, tomatoes, and cucumber can stay well under 450 calories while still satisfying your hunger.

If you’re looking for a meal that’s quick to make, refreshing, and perfect for healthy eating, this guide breaks down everything you need to build the perfect low-calorie fasting salad.

⭐ Why Fasting Salads Work So Well

Fasting salads are designed to be light, nutrient-dense, and easy to digest. They offer:

• Low calories but high volume, which means you feel full without overeating

• A balance of protein and fiber to help keep hunger steady

• Fresh hydration from water-rich veggies

• Simple ingredients you can assemble in minutes

And the best part? You don’t need complicated recipes or fancy ingredients — just fresh, whole foods.

🥗 A Simple Under-450-Calorie Fasting Salad Recipe

This salad is built around a clean protein source and fresh vegetables. It’s perfect for lunch, dinner, or your first meal after a fasting window.

Ingredients & Calories

• Grilled Shrimps – 135 kcal
  Light, protein-rich, and naturally flavorful. Great for keeping calories low.

• Mixed Greens – 40 kcal
  Lettuce, arugula, spinach, or any leafy mix adds vitamins and fiber.

• Cherry Tomatoes – 25 kcal
  Naturally sweet and juicy, they brighten the entire bowl.

• Cucumber – 15 kcal
  Hydrating, crunchy, and perfect for adding volume without calories.

Total: ~215 calories without dressing
Even with a simple olive-oil-lemon dressing, you’ll comfortably stay under 450 calories.

🥄 How to Make It

1. Grill or pan-sear your shrimp for 3–4 minutes until lightly browned.
2. Toss mixed greens in a bowl.
3. Add sliced cucumbers and halved cherry tomatoes.
4. Top with grilled shrimp.
5. Dress lightly with lemon juice, black pepper, or a teaspoon of olive oil if needed.

It’s fresh, energizing, and takes under 10 minutes to prepare.

🍋 Light Dressing Ideas (Keep It Under 450 Calories)

To keep your salad low-calorie, choose dressings that enhance flavor without overwhelming calories:

• Lemon + pepper + pinch of salt

• Balsamic vinegar + herbs

• A teaspoon of olive oil + garlic powder

• Greek yogurt + lemon for a creamy feel

• Apple cider vinegar + oregano

You only need a small amount to bring everything together.

💡 Tips to Build Your Own Low-Cal Fasting Salads

Want more variety? Try these simple ideas:

1. Choose lean proteins

Shrimp, chicken breast, tuna, tofu, or boiled eggs work well.

2. Load up on greens

The more leafy veggies you add, the more filling your meal becomes.

3. Add color through vegetables

Bell peppers, radishes, carrots, or zucchini add flavor without many calories.

4. Keep dressings light

Most calories sneak in through dressings, so stay mindful.

5. Include a healthy crunch

Cucumber, radish slices, or a few pumpkin seeds add great texture.

Final Thoughts

Fasting salads under 450 calories are a perfect way to stay full, energized, and in control of your eating — especially on days when you want something light and refreshing. With simple ingredients like grilled shrimp, mixed greens, cherry tomatoes, and cucumber, you can create a delicious meal that supports your goals without sacrificing flavor.

Save this recipe for your next light meal, and try mixing in new veggies each week for fun variations!