Seven Salads to Survive the Heatwave
Net.hr brings you a weekly menu with nutritionally balanced salads perfect for summer heat, from classic chicken to vegan and fruit combinations.
Net.hr brings you a weekly menu with nutritionally balanced salads perfect for summer heat, from classic chicken to vegan and fruit combinations.
When summer temperatures peak, the thought of turning on the oven or standing over the stove becomes unbearable. Heavy, fatty foods lose their appeal, and the body craves something light, nutritious, and refreshing. As reported by Net.hr in its weekly menu published on August 1, 2026, the solution lies in creative and filling salads that are much more than a simple side dish-they can be complete, nutritionally balanced meals.
The week kicks off with a chicken and pasta salad, a meal that can be prepared in advance and taken to work. For this recipe, you'll need 300 g of pasta of your choice, chicken breast, fresh bell pepper, cherry tomatoes, and sweet corn. The soul of the salad comes from a creamy dressing made with Greek yogurt, a bit of mayonnaise, and a teaspoon of mustard. Cook the pasta slightly softer than usual, as it will firm up when chilled.
Tuesday brings a Mediterranean twist with tuna and beans, ideal for days when you're short on time. This salad is packed with fresh ingredients, and 100 g of feta cheese, along with a dressing of olive oil and lemon juice, gives it a special note. Red onion and fresh parsley further elevate the aroma of this quick protein-packed meal.
Midweek is reserved for a vegan nutritional powerhouse of quinoa, kale, and olives. The base is 1.5 cups of quinoa, and a special touch comes from briefly sautéed garlic-one to two cloves in a little olive oil. Add the kale to the quinoa in the last five minutes of cooking so it softens slightly. White beans and Kalamata olives ensure this salad keeps you full for hours, and it's delicious both warm and cold.
Thursday brings a heartier meat dish with Oriental notes. One cup of bulgur is cooked in 250 ml of beef broth for a richer flavor, and 250 g of ground beef is fried until crispy with a pinch of chili flakes. Freshness comes from cucumber, bell pepper, tomato, and spring onion, all tied together with a dressing of lemon juice, a teaspoon of honey, and garlic. Feta cheese is the finishing touch that rounds out the flavors.
Friday is dedicated to a vegetarian combination of lentils and roasted vegetables. Two cups of cooked green lentils are rich in iron and fiber, while zucchini, eggplant, and bell pepper are grilled or roasted until nicely colored. Fresh mint adds a hint of freshness, and a simple dressing of olive oil and lemon lets the vegetable flavors shine.
Saturday's lunch celebrates creamy textures: three to four hard-boiled eggs and ripe avocado are arranged on a bed of crisp green lettuce, with cherry tomatoes and corn. A dressing of a tablespoon of honey, lime zest and juice, and a splash of balsamic vinegar adds a sweet-and-sour note that refreshes.
Sunday brings the most unexpected yet most refreshing combination: watermelon and feta. A slice of watermelon and 200 g of feta cheese cut into cubes, with the addition of cucumber, fresh basil, and mint, make the essence of summer on a plate. Season everything with just a little olive oil, lime juice, and freshly ground black pepper. As Net.hr points out, this is the perfect light meal for a relaxed Sunday, and all seven recipes are quick and easy to prepare.
