Healthy salad?!?!

I’m on a weight loss journey and I’ve made okay progress so far but this week I have gained 4 pounds. I’ve been eating with a calorie deficit and have cut our sugar and junk food but for some reason I packed on 4 pounds this week.

I decided to have a smaller breakfast this morning not only because I wasn’t hungry but perhaps maybe I’m just eating too much in the morning since I have oatmeal every morning

Today I had a protein packed yogurt, I added real strawberries to it, and put a little bit of granola in it and that filled me up perfectly

For lunch I was debating getting a salad from subway but every time I think something is healthy and I ask about it on here, there’s people that will be like “uhh that doesn’t have any nutritional value” or “I mean that’s mostly just water” etc. it’s so discouraging because I want to make good decisions but I feel like I’m doing everything wrong!!!!! I found these super convenient frozen fruit cups and asked if that would be a good alternative as a desert instead of something else like ice cream and people told me no???? It’s FRUIT!!

I know lettuce isn’t good for you because it’s mostly water and doesn’t have much nutritional value… but if I get a salad from subway (it’s the closest thing to me right now) would it be healthy to get spinach, tomatoes, cucumber, green peppers, red onion, and maybe avocado??? Probably tuna on it too for protein

I don’t know what dressing to do if I do that though because I know dressings have a lot of sugar and sodium

Is cheese okay to do on a salad???

I feel so lost