You don’t have to skip meals to lose weight. In fact, knowing how to prepare them with foods of high nutritional quality is the best option to ensure a healthy weight. Explore some dining options.
Losing weight doesn’t always mean eating less, it just means eating more of what’s good for you and filling your body with foods that satisfy you for longer. Of course, finding the right foods to help you lose weight can be tricky, which is why we’ve done the work for you. Check out 4 of our favorite healthy dinner recipes to lose weight and make your weight loss goals come true!
If you are trying to lose weight, you should be aware that skipping main meals or going for long periods of time without eating is not recommended. In the evening, it is enough to choose healthy and light dinners, prepared with ingredients of high nutritional quality.
4 Healthy Dinner Recipes to Help You Lose Weight
Dinner is one of the five meals that are part of a healthy diet, if it is balanced and suitable for each person. Several studies suggest its weight loss benefits, especially when ingested two hours before going to bed.
In addition, it serves to reduce the time of night fasting; thanks to it, we will better control our appetite the next day. Indeed, you can rest easy if you eat meat, chicken or a source of carbohydrates such as rice or pasta.
So today I share some healthy easy dinner recipes meal ideas. That so easy to prepare at home and not so much take time in the kitchen. All these recipes here are keto-friendly and low in the carb that is best for those who are on a keto diet and try to lose weight. Fir busy weeknight, busy day, or any occasion these recipes are the best. We will now give you some ideas.
Have a healthy meal
Basing your diet on healthy options increases the likelihood of maintaining a normal and stable weight. Thus, the Mediterranean diet, for example, is one of those that has shown the most preventive effects in relation to cardiovascular and metabolic diseases such as obesity.
It consists mostly of foods of plant origin, which provide antioxidant compounds such as polyphenols, flavonoids and phytosterols. It also provides sources of protein and fatty acids, essential macronutrients for any diet. What can it contain?
- Extra virgin olive oil
- Fish and seafood
- Skimmed dairy products
- Whole grains
- Fruits
- Vegetables
- Legumes
- Oilseeds like flax and chia
- Lean red meats and eggs in moderate quantities
- Water in abundance
Of course, in addition to that, there are other food styles that you can use as a benchmark for healthy eating. The key is to avoid consuming ultra-processed foods, which are too nutritionally fair.
When it comes to cooking, if you are looking to prepare healthy, light dinners, avoid fried foods and opt for grilling, steaming, baking and other similar modes. Check out some ideas to make at home.
1. Noodles with vegetable sauce
Who says you can’t eat carbohydrates because they make you fat? The most important thing is to consume them with vegetables to achieve a balance in the preparations. So, if you love this dish, here is one of its recipes that you will love to try at dinner time.
Ingredients
- 1/2 plate of noodles (150 g)
- 1 tomato
- 1 small onion
- 1/2 carrot
- 1/2 cup broccoli
- 1 tablespoon of olive oil (8 g)
- Grated cheese
- Salt and condiments according to your tastes
Preparation
- First, boil the noodles.
- While they cook, peel all the vegetables.
- Cook them over medium heat (it is not necessary to add oil).
- When they are cooked, season and salt them according to your preferences.
- Once the noodles are cooked, pass them, pour them on a plate and add the olive oil.
- Finally, add the amount of sauce you want as well as the grated cheese, at will!
2. Crispy Cod Recipe with Sweet Potato Fries
When you order fish and chips out at a restaurant, bot of those items are most likely coming out of a deep fryer. While fish and chips are delicious to enjoy—especially after a long day laying at the beach—they aren’t exactly the healthiest dish. Which is why we made our own version of it for just under 300 calories! This cod recipe, made with sweet potato fries, is made by baking the fish and chips in the oven instead of dipping them into a deep fryer. We promise, after taking a bite into this crispy cod recipe, you won’t even miss the deep fried version.
NUTRITION: 282 calories, 11 g fat (2 g saturated), 235 mg sodium, 4 g fiber, 4 g sugar, 23 g protein
MAKES 4 SERVINGS
Ingredients
Nonstick cooking spray
- 3 Tbsp. olive oil
- 1/2 tsp. onion powder
- 1/2 tsp. garlic salt
- 1/2 tsp. black pepper
- 1 lb. sweet potatoes, cut into 1/2-inch-thick wedges
- 1/3 cup whole-wheat panko bread crumbs
- 1/2 tsp. dried thyme, crushed
- 1 lb. fresh or frozen cod fillets, about 1 inch thick, cut into serving-size pieces
Lemon wedges or malt vinegar
Preparation
- Preheat oven to 425°F.
- Line a 15×10-inch baking pan with foil; lightly coat with cooking spray. In a large bowl combine 1 Tbsp. of the oil, the onion powder, 1/4 tsp. of the garlic salt, and 1/4 tsp. of the pepper. Add potato wedges; toss to coat. Arrange in a single layer on half of the prepared baking pan. Bake 15 minutes.
- Meanwhile, in a small bowl combine bread crumbs, thyme, and the remaining 1/4 tsp. garlic salt and pepper. Add the remaining 2 Tbsp. oil; toss to combine.
- Remove baking pan from oven. Carefully turn potatoes over. Place fish on the other half of the hot baking pan. Sprinkle crumb mixture onto fish; return to oven.
- Bake about 10 minutes more or until potatoes are tender and starting to brown and fish flakes easily. Serve with lemon wedges or malt vinegar.
3. Fish fillet with vegetables and potatoes
Marine fish provide healthy omega-3 fats. This dish, in addition to being light, is practical because it only takes about 20 minutes to prepare it.
Ingredients
- 1 fillet of hake
- 1 small carrot
- 1/4 red pepper
- 1/2 cup spinach (130 g)
- 1/2 small potato
- 1 tablespoon of olive oil (8 g)
- 1 tablespoon of seeds (8 g)
- Salt and condiments at will
Preparation
- First, cut the vegetables and put them to a boil.
- Meanwhile, salt and add condiments to taste on the fillet.
- Heat a pan with olive oil and cook the fillet.
- When you see that the vegetables are cooked, pass them, put them on a plate, season and add the seeds.
- Remove the fillet from the heat and serve it with the rest of the preparation.
4. Chicken with mustard accompanied by a salad
Salads are great for healthy, light dinners because they are low in calories. However, if you consume them unaccompanied, you will quickly get hungry. This is why, in this case, we suggest you add a portion of protein with the chicken.
Ingredients
- Skinless chicken (200 g)
- 1 tablespoon of mustard (15 g)
- 1 tablespoon of olive oil (8 g)
- 1/2 cup of arugula (100 g)
- 1 tomato
- Salt and condiments
Preparation
- To start, season and salt the chicken. Then cover it with mustard.
- Cook it on the plancha or in the oven with olive oil.
- Cut the vegetables.
- Serve on a plate and enjoy!
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