When on a weight loss journey, the search for the right routine is endless but will almost ultimately show that maintaining a healthy diet is essential for an effective weight loss. However, selecting your dinner when you are tired at the end of the day is likely to be a common challenge you face. Having the right dinner choices can provide the necessary nutrients while also promoting weight loss.
In this article, you can expect to learn about the best things to eat for dinner to lose weight.
Cutting Calories For Weight Loss
To lose weight, it is ideal to cut your total calorie consumption by 500 calories daily. The advantage is that there are plenty of nutritious, filling dishes ranging from 200 to 500 calories. Dishes such as cauliflower curry, chicken breast, risotto, burgers, and more are available.
Women should strive for 300-400 calories at dinner, while men should go for 400-500 calories (adding some extra lean proteins, whole grains, or healthy fats).
An additional calorie count is essential, so make sure to include a low protein source (such as chicken breast, fish, lentils, tofu, meat, or eggs) and at least 2-3 servings of extra veggies. Add a salad of different greens (such as rocket, spinach, or lettuce), cherry tomatoes, and diced cucumber to increase the vegetable value for fewer calories.
Choosing Foods For Weight Loss
Choosing the right foods is an essential part of any weight loss journey. Opt baked, broiled, or grilled items rather than fried ones. Beans, chicken, eggs, fish, and turkey are examples of lean proteins that are suitable substitutions for high-fat meats.
Even while picking healthy foods for weight loss, it’s crucial to pay attention to portion sizes. Incorporating proper portion control can make a significant difference in achieving your weight loss goals, even with healthy food choices.
As for beverages, not only does it contain many calories, sugar-sweetened beverages do not make you feel as satisfied as solid foods. Juice and soda should be substituted with calorie-free liquids like water or unsweetened tea.
Healthy Ingredients For Weight Loss
Whole Eggs
Whole eggs, often dreaded for their high cholesterol content, are returning. These anxieties stemmed from misconceptions about how your body manages cholesterol levels. To maintain its baseline levels, your body obtains it as needed from your diet or your liver1.
While persons with elevated baseline LDL (low-density lipoprotein) cholesterol levels should be extra mindful of how much cholesterol to consume, moderate egg consumption — 7-12 eggs per week — is safe for many people2,3,4.
Leafy Greens
Examples are kale, spinach, collard greens, Swiss chard, and other leafy greens. They have several qualities that make them ideal for achieving and maintaining a healthy weight. For example, they contain fiber and nutrients that keep you full and hydrated.
Furthermore, leafy greens include thylakoids, plant chemicals associated with greater satiety and better appetite control in at least two human studies5,6,7.
Salmon
Fatty fish, such as salmon, are highly nutritious and satisfying. Salmon is high in protein, healthy fats, and various essential elements. This combo keeps you satiated and can help you lose weight8.
Salmon is high in omega-3 fatty acids, which may help reduce inflammation. Obesity and metabolic disorders are both caused by inflammation9,10,11.
Cruciferous Vegetable
Examples of cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. They, like other vegetables, are high in fiber and tend to be highly satisfying.
Furthermore, these vegetables have a high protein content. While vegetables are a great source of nutrition, they do not contain as much lean protein as animal-based foods (such as chicken, turkey, fish, or beef) or legumes (such as beans, lentils, and chickpeas).
However, vegetables are still a valuable food group, as they provide essential vitamins, minerals, and dietary fiber that are essential for good health. Incorporating a variety of vegetables in one’s diet can provide a range of health benefits and contribute to a well-rounded and balanced diet.
Chicken Breast and Some Lean Meats
For many individuals, meat is still a contentious food group. Aside from sustainability and ethics, there isn’t a clear explanation on whether and how red meat increases the risk of heart disease or diabetes.
There is little evidence of a link between meat eating and health outcomes.
That phrase can be perplexing, and it’s sometimes mistaken as an enthusiastic recommendation to eat more meat. Still, it just implies that there isn’t enough information to say if it produces negative health outcomes12,13.
Chicken breast and other lean meats like turkey and fish are excellent sources of protein that can help promote weight loss by increasing feelings of fullness and satiety, while providing the necessary fuel for muscle growth and repair.
In addition, lean meats such as chicken breast are also lower in calories and saturated fats compared to fattier cuts of meat, making them a healthier and more weight loss-friendly choice if you are looking to reduce your calorie intake and improve your overall health.
Sweet Potatoes and Other Root Vegetables
Sweet potatoes have fallen out of favor, maybe due to the advent of low-carb diets. Yet sweet potatoes and other root vegetables have various qualities that make them excellent weight-loss and health-promoting foods.
They contain many nutrients – a little bit of practically everything you require. They’re high in potassium, a nutrient that most people lack. Potassium is essential for blood pressure control14.
Sweet potatoes are also an excellent source of vitamin A and vitamin C, while root vegetables like carrots, beets, and parsnips are high in vitamin C, iron, and antioxidants.
Tuna
Beans and other legumes can help you lose weight. Lentils, black beans, kidney beans, and other legumes are examples.
These foods are substantial in protein and fiber, two nutrients that promote satiety. They also have some resistant starch in them15.
Beans might induce gas and bloat in some people due to their high fiber content. However, carefully preparing them can help to mitigate these negative effects. Please be sure to buy your beans dry and soak them for many hours before cooking.
Soups
Soup is a fantastic way to add more vegetables and whole grains into your diet that you would not receive otherwise. Soups that are cream-based or contain processed meats, on the other hand, will deliver an extra nutritious boost.
Soup takes some individuals longer to eat than other dishes because of the slurping, smelling, tasting, cooling, and chewing. Eating slowly may assist you in eating more deliberately. It may also assist you in avoiding eating past satiety16,17,18.
Nuts
Nuts are high-fat meals containing protein, fiber, and other plant chemicals that benefit heart health and are considered healthy fats19,20.
Whole Grains
Recent research shows that a diet high in whole grains can aid in healthy weight loss goals. This is because they are high in fiber and contain a good quantity of protein. Oats, brown rice, and quinoa are three notable examples of considering brown rice instead of white rice21.
Fruit
Fruit is considered healthy by the majority of health professionals. Numerous demographic studies have found that those who consume the most fruits and vegetables are healthier than those who do not.
Most fruits include characteristics that help you achieve weight loss. So there’s no need to avoid them on your wellness path22,23.
Chia seeds may be among the most nutritious foods on the planet. Chia seeds are a low-carbohydrate food that also happens to be one of the best sources of fiber with 35% fiber by weight. The high fiber content helps to promote feelings of fullness and reduce appetite.
Full Fat (Whole) Greek Yogurt
Yogurt is a fantastic dairy product. Greek yogurt is especially beneficial for weight loss goals since it contains twice as much protein as regular yogurt.
Furthermore, several types of yogurt, particularly Greek yogurt, include probiotic bacteria that can help your gastrointestinal function.
Pepper
Pepper, particularly cayenne pepper, has potential weight loss benefits due to its active compound called capsaicin, which has thermogenic properties that can increase metabolism and promote fat burning. Additionally, capsaicin may help suppress appetite and reduce calorie intake, making it a potentially helpful addition to a weight loss diet.
Olive Oil
Olive oil, a staple of the Mediterranean diet, can have potential weight loss benefits due to its high content of monounsaturated fatty acids, which can help to reduce inflammation, promote satiety, and regulate blood sugar levels. Additionally, using olive oil in place of other fats and oils in cooking can help to reduce calorie intake and promote a healthier diet overall.
Lean Protein
Lean protein sources like grilled chicken, turkey, and grass-fed lean beef help keep you full, decrease cravings, and stabilize blood sugar. Plant-based proteins like legumes, beans, and lentils have the same health benefits and are high in fiber, promoting satiety.
Healthy Dinner Recipes: Best Things To Eat For Dinner To Lose Weight
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Quinoa and chickpeas provide lots of plant-based protein in this vegetarian grain dish. Make a batch of these tasty grain bowls and store them in covered containers in the fridge for convenient, healthful grab-and-go lunches throughout the week.
Ingredients
- 1 (7 ounces) jar of roasted red peppers, rinsed
- ¼ cup slivered almonds
- Four tablespoons of extra-virgin olive oil, divided
- One small clove piece of garlic, minced
- One teaspoon paprika
- ½ teaspoon ground cumin
- ¼ teaspoon crushed black pepper (optional)
- 2 cups cooked quinoa
- ¼ cup Kalamata olives, chopped
- ¼ cup finely chopped red onion
- 1 (15-ounce) can of chickpeas, rinsed
- 1 cup diced cucumber
- ¼ cup crumbled feta cheese
- Two tablespoon of soy sauce
- Two tablespoons finely chopped fresh parsley
Directions
Step 1: Place peppers, almonds, two tablespoons oil, garlic, paprika, cumin, and crushed red pepper (if using) in a mini food processor. Puree until relatively smooth.
Step 2: Combine quinoa, olives, red onion, and the remaining two tablespoons of oil in a medium bowl.
Step 3: To serve, divide the quinoa mixture among four bowls and top with equal amounts of chickpeas, cucumber, and red pepper sauce. Sprinkle with feta and parsley.
Toaster-Oven Tostadas
You could make restaurant-style tostadas at home in 15 minutes and it is not an issue! Layer black beans and Cheddar cheese onto corn tortillas and bake in the toaster oven.
Ingredients
- Two corn tortillas
- ½ cup canned black beans, rinsed
- Two tablespoons shredded Cheddar cheese.
- Two teaspoons of freshly squeezed lime juice
- Two teaspoons of extra-virgin olive oil
- 2 cups mixed salad greens
- ¼ avocado, mashed
- Two tablespoons pico de gallo or salsa
Directions
Step 1: Line a toaster-oven pan with foil and arrange tortillas. Top the tortillas with beans and cheese. Toast until the cheese is melted and the tortillas start to brown along the edges for 7 to 8 minutes.
Step 2: Meanwhile, place greens in an individual salad bowl. Drizzle lime juice and oil over the gardens.
Step 3: Remove the tostadas from the toaster oven and top with avocado and pico de gallo (or salsa). Serve hot with the dressed greens.
White Bean and Sun-Dried Tomato Gnocchi
Ingredients
- Half a cup of sliced oil-packed sun-dried tomatoes plus two tablespoons of olive oil from the jar, divided
- 1 (16-ounce) package of shelf-stable gnocchi
- 1 (15-ounce) think can of low-calorie cannellini beans, rinsed
- 1 (5-ounce) package of baby spinach
- One large shallot, minced
- ⅓ cup low calorie, no-chicken broth or chicken broth
- ⅓ cup heavy cream
- One tablespoon of lemon juice
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- Three tablespoons fresh basil leaves
Directions
Step 1: Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add gnocchi and cook, often stirring, until plumped and starting to brown, about 5 minutes. Add beans and spinach and cook until the spinach is wilted about 1 minute. Transfer to a plate.
Step 2: Add the remaining tablespoon of oil to the pan and heat over medium heat. Add sun-dried tomatoes and shallot; cook, stirring, for 1 minute. Increase heat to high and add broth. Cook until the liquid has mostly evaporated, about 2 minutes.
Step 3: Reduce heat to medium and stir in cream, lemon juice, salt, and pepper. Return the gnocchi mixture to the pan and stir to coat it with the sauce. Serve topped with basil.
Two-Cheese Fusilli with Marinated Tomatoes
Using the tastiest possible ingredients in this healthy vegetarian pasta recipe is critical. That’s why you should opt for the richer flavor of whole-milk ricotta over part-skim. Pair with a big green salad and a bottle of chilled rosé for a high-protein meal on the deck.
Ingredients
- 4 cups chopped tomatoes (1 1/2 pounds)
- Two tablespoons of red-wine vinegar
- Two cloves garlic, minced
- ½ teaspoon salt
- 8 ounces whole-wheat fusilli
- 1 cup finely diced fontina cheese
- ½ cup whole-milk ricotta cheese at room temperature
- Two tablespoons plus two teaspoons extra-virgin olive oil
- ¼ cup thinly sliced fresh basil
- Freshly ground pepper to taste
Directions
Step 1: Put a large pot of water on to boil.
Step 2: Add tomatoes, vinegar, garlic, and salt to a large bowl. Set aside to marinate.
Step 3: Cook pasta according to package directions. Reserve 1/2 cup pasta water, then drain. Return the pasta to the pot as soon as possible. Add fontina and the reserved cooking liquid strictly until the cheese is melted. Fold in ricotta. Transfer to a serving bowl or individual pasta bowls.
Step 4: Using a slotted spoon, spoon the marinated tomatoes over the pasta. (Discard the marinating liquid.) Drizzle with oil and top with basil and a generous grinding of pepper.
Green Goddess Salad with Chickpeas
In this cucumber, tomato, Swiss cheese, and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk, and herbs. The extra sauce is delicious and served with grilled vegetables.
Ingredients
Dressing
- One avocado, peeled and pitted
- 1 ½ cups buttermilk
- ¼ cup chopped fresh herbs, such as tarragon, sorrel, mint, parsley, and cilantro
- Two tablespoons of rice vinegar
- ½ teaspoon salt
Salad
- 3 cups chopped romaine lettuce
- 1 cup sliced cucumber
- 1 (15 15-ounce of chickpeas, rinsed
- ¼ cup diced low-fat Swiss cheese
- Six cherry tomatoes, halved if desired
Directions
Step 1: To prepare to dress: Place avocado, buttermilk, herbs, vinegar, and salt in a blender. Puree until smooth.
Step 2: To prepare salad, toss lettuce and cucumber in a bowl with 1/4 cup of the dressing. Top with chickpeas, cheese, and tomatoes. (Refrigerate the extra dressing for up to 3 days.)
Butter-Baked Salmon and Asparagus
This is one of the most accessible high-protein meals thanks to the minimal preparation you must do. If you like a simple salmon, this will do the trick.
Ingredients
- 3 Tbsp butter
- Two 4-oz fresh salmon fillets, skin-on
- 1/2 lb fresh asparagus spears, trimmed
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1/3 cup mayonnaise
- 1 Tbsp chopped green onion
- 2 tsp chopped fresh flat-leaf parsley
- 1/4 tsp finely shredded lemon peel
- 1 tsp lemon juice
Directions
Step 1: Melt the butter. Preheat the oven to 400°F. In a saucepan, melt butter over medium.
Step 2: Prep the salmon. Place salmon, skin side down, on one side of a baking sheet. Add asparagus to the other side of the baking sheet. Drizzle melted butter over salmon and asparagus; sprinkle with salt and pepper. Bake for 12 to 15 minutes or until salmon is cooked and flakes easily with a fork, then the asparagus is tender.
Step 3: Make the topping. In a small bowl, combine mayonnaise, green onion, parsley, lemon peel, and lemon juice. Serve with roasted salmon and asparagus. If desired, top with additional parsley.
Other Useful Weight Loss Tips
- A crucial component of weight loss is exercise. The American College of Sports Medicine advises individuals to acquire 150 minutes of moderate-intensity exercise per week, which equals 30 minutes 5 days a week. Before starting a new training plan, you should speak with a doctor24.
- Concentrate on making healthful changes instead of concentrating simply on the number on the scales. Mini goals may feel less overwhelming than one huge one.
- Avoid classifying foods as “good” and “bad.” Forbidden foods can lead to cravings and then guilt when those items are eaten. Most of the time, choose healthy options and occasionally indulge in delights.
- Avoid getting excessively hungry. Eating mindfully can be more difficult if you wait until you are famished.
- Since many restaurant meals tend to be higher in calories, fat, and salt, planning meals can help guarantee that healthy options are accessible.
- Invite loved ones to support your health objectives and behavioral modifications.
- You can consult a licensed dietitian who is knowledgeable about food and nutrition and may offer specific advice to help with weight loss.
- Along with making healthy eating and exercise choices, work on getting enough sleep and managing your stress levels because both impact your health.
Summary
Many foods are delicious, nutritious, and beneficial to losing or maintaining a healthy weight. These mainly consist of whole foods such as fish, lean meat, vegetables, fruit, nuts, seeds, and legumes.
Some less processed meals to consider include probiotic yogurt and oats.
Eating this nutritious light meal, together with moderation and regular exercise, should help pave the road to losing weight and overall healthy life.
