Healthy dinner for weight loss: recipes, menus for the week

By Admin - March 29, 2021

Healthy dinner for weight loss: recipes, menus for the week

Dinner is an important meal.

If a person is losing weight, you need to carefully consider the energy value of the products from which the dishes will be prepared.

A quick, easy and delicious diet dinner will help maintain normal metabolism.
Also, the last meal will help you avoid feeling hungry before bed.

What is the role of a healthy dinner, how is it useful?

Healthy dinner for weight loss

Many people who want to lose weight make the mistake of skipping dinner. The normal metabolic rate is ensured by the regular intake of calories and nutrients into the body. Skipping meals can make you feel hungry and slow your metabolism. Because of this, it will not be possible to lose weight without damage to health.

A healthy dinner contains a minimum of calories, but at the same time, it contains a large number of macro-, microelements, and vitamins. Eating foods that are easy to digest will also help you avoid feeling hungry before bed and maintain a normal metabolic rate.

No matter what dishes are chosen, dinner shouldn't be late. It is optimal to have dinner at least 3 hours before bedtime.

Is it possible not to have dinner?

It is useful for people to eat fractionally and regularly in order to lose weight. Eating small, low-calorie meals can help satisfy hunger and maintain a healthy metabolic rate.

If a person refuses to eat dinner, this will lead to the following consequences:
  1. Peptic ulcer of the gastrointestinal tract.
  2. Deficiency of nutrients, which will lead to uncontrolled overeating and weight gain.
  3. Restless sleep, irritability due to hunger.
Therefore, dinner should be included in the diet.

Is eating late in the evening dangerous?

At the end of the day, the metabolism is slowed down, so the use of fatty and high-calorie foods provokes a set of extra pounds. Therefore, for dinner, you can eat dishes that are easy to digest, satisfy hunger and contain a limited number of calories.

Too hearty dinner, organized shortly before bedtime, brings colossal harm to health:

  • eating food leads to an increase in blood glucose levels, which provokes a strong load on the endocrine system;
  • increased production of bile with a slow metabolism provokes the formation of stones in the gallbladder;
  • an overfilled stomach compresses organs, which negatively affects their functioning;
  • abdominal discomfort can cause insomnia.

Important! Therefore, doctors recommend having dinner at least 3 hours before bedtime.

Features of food for losing weight and on a diet

If a person is losing weight, then he needs to organize his diet so that the last meal is low in calories and healthy.

Features of the right dinner for those on a diet:

  1. Eat protein foods that are quickly absorbed by the body and satisfy hunger. You can combine protein with carbohydrates from non-starchy vegetables. They contain fiber, which is essential for the proper functioning of the intestines.
  2. Prepare non-hot meals for your last meal.
  3. Since dinner should be low-carb, avoid fruits and dried fruits. These foods are best eaten in the morning, as they keep the body in good shape, making it difficult for it to tune in to a night's rest.
  4. You need to have dinner 3 hours before bedtime. Therefore, if a person goes to bed at midnight, he can eat after 6 pm.

Simple and cheap products for cheap meals

Quick and tasty diet dinner recipes include low-calorie foods that are easy to digest.

What to eat for dinner with proper nutrition for weight loss:

  1. Chicken breast - the product is rich in proteins and contains a minimum of fat. Must be present in the menu of a person who organizes strength training for himself. Eating meat helps to strengthen muscles.
  2. Soup is a dish prepared in vegetable broth that is quickly absorbed by the body and satisfies hunger. Contains a minimum of calories, therefore it is considered ideal for dinner.
  3. Chicken broth - the dish satisfies hunger and normalizes the stomach. Diet chicken broth is also beneficial for those who are losing weight through diet and exercise.
  4. Cottage cheese is a source of calcium and protein, one of the staples of a carbohydrate-free diet. You can choose what the curd is with. Fillers can make the dairy product tastier and healthier. Low-fat or moderately fatty (up to 5%) cottage cheese with vegetables or unsweetened fruits is rich in vitamins, macro-, microelements, and proteins.
  5. Porridge - Oatmeal and buckwheat are good side dishes for the evening. They have a low glycemic index, so they do not lead to sharp fluctuations in blood glucose levels. As for rice, it is undesirable to use it for dinner.
  6. Fish - lean fillet, steamed or according to a dietary recipe in a slow cooker, contains proteins and a complex of vitamins, micro-and macroelements. Fish is quickly absorbed by the body.
  7. Boiled eggs or baked omelets are rich in protein, easily absorbed by the body, do not cause gastrointestinal disorders. It is recommended to consume only proteins for dinner.
  8. Apples - it is better to choose unsweetened fruits. In order for the apple to be quickly absorbed, it is recommended to bake it.
  9. Mild cheese is a complete source of protein. It can be consumed as a stand-alone product, as well as added to a variety of dishes.
  10. Vegetables - Choose greens, lettuce, cucumbers, tomatoes, bell peppers. A simple and healthy salad without mayonnaise, made from these ingredients, contains few calories, but at the same time is a source of a complex of vitamins, macro-, microelements, and fiber. The fruits can also be baked in the oven. Steam cutlets with vegetables such as cabbage and zucchini. Cabbage or squash dish is hearty, but at the same time low in calories.

From drinks allowed weak tea, natural vegetable juice, kefir, yogurt, still water.

What foods are best not to eat in the evening

In the evening, the metabolism slows down significantly, so it is important to avoid high-calorie foods that are slow to digest and cause stomach discomfort.

Foods that should not be consumed in the evening before bedtime:

  1. White bread, buns, buns - premium flour, which is part of these bakery products, has a high glycemic index. Therefore, within an hour after consuming these products, there is a strong hunger, provoking overeating at night.
  2. Red meat - the product contains a large amount of tyrosine, the use of which increases the level of adrenaline in the blood. It excites the nervous system at bedtime. Also, red meat takes a long time to digest, causing a feeling of heaviness in the stomach.
  3. Smoked meats - contain a lot of salt and fat, provoking swelling, dry mouth, and weight gain.
  4. Rice - cereals are rich in starch and fast carbohydrates, so a dietary dinner for both men and women should not include rice.
  5. Chocolate - the product is rich in caffeine, sugar, fast carbohydrates. It can be included in the daily diet in minimal amounts, but chocolate is undesirable in the evening, as it excites the nervous system and quickly turns into subcutaneous fat.
  6. Sweet fruits - contain simple carbohydrates and sugar, therefore, with a slower metabolism in the evening, they lose their benefits, inhibiting the process of losing weight.
  7. Horseradish, mustard, all kinds of spices put a heavy load on the digestive tract, which slowly functions at the end of the day.
  8. Fast food - generally should not be present in the diet of a losing weight person.

Top 7 light, low-calorie meals for every day

Easy, quick dietary recipes for a delicious dinner are listed on the table:



How to cook

Chicken soup with barley grits

  • chicken thighs - 4 pieces;
  • 2 stalks of celery;
  • 10 cups chicken stock
  • 0.5 cups of barley
  • 1 onion;
  • a tablespoon of olive oil;
  • 1 carrot;
  • salt to taste.
  1. The thighs seasoned with salt and pepper are stewed in oil until tender.
  2. Simmer onions, carrots and celery in a pan until tender.
  3. Add stock, grits and meat to a large saucepan and cook until chicken is cooked through.
  4. Remove the meat from the pan, separate it from the bones, add it to the pan.
  5. Season the soup with herbs before serving.

Chicken breast in kefir

  • 0.5 kilograms of chicken breast;
  • a glass of kefir with a fat content of 1%;
  • 3 cloves of garlic.
  1. Cut the meat into small pieces.
  2. Chop the garlic finely and mix it with the chicken pieces.
  3. Put the meat together with the marinade in a preheated pan.
  4. The meat is stewed under the lid until tender.

Fish casserole

  • 400 g fillet of pollock or hake;
  • bulb;
  • 100 g sour cream;
  • small carrots;
  • 200 g of cheese;
  • a raw egg.
  1. Put fillets in a baking dish.
  2. The meat is covered with chopped onions and grated carrots.
  3. The casserole is cooked in the oven for half an hour.

Zucchini pancakes with oat flakes

  • 0.5 kilograms of zucchini;
  • 5 tablespoons of oatmeal;
  • egg;
  • salt to taste.
  1. Peeled zucchini must be grated on a coarse grater.
  2. Egg, oatmeal and salt are added to the zucchini.
  3. The products are blended into a homogeneous mixture.
  4. Fry pancakes in a non-stick pan.

Cauliflower casserole

  • 600 g of inflorescences;
  • 100 ml of milk;
  • 2 eggs;
  • a clove of garlic;
  • 80 g of grated cheese.
  1. Cabbage inflorescences are boiled in salted water.
  2. Beat milk, eggs and cheese together.
  3. The cabbage is mixed with an egg mixture and baked in the microwave.

Carrot cutlets

  • 300 g carrots;
  • egg;
  • 3 tablespoons of semolina;
  • a teaspoon of sugar and chopped dill;
  • salt to taste.
  1. Carrots are rubbed on a fine grater, squeezing out the juice.
  2. A raw egg is added to the grated carrots.
  3. Add salt, sugar, semolina according to the recipe.
  4. Pancakes are formed from the mass and fried until cooked in a pan.

Turkey meatballs

  • 600 g turkey fillet;
  • 3 tablespoons of oatmeal;
  • medium carrots;
  • zucchini;
  • 3 stalks of celery;
  • salt and pepper to taste.
  1. Celery and onions are fried in a pan.
  2. The zucchini is grated and the liquid is squeezed out.
  3. Meat is passed through a meat grinder. Mixed with zucchini and oatmeal according to the recipe.
  4. Frying is made from carrots and onions.
  5. Meatballs are formed from the meat mass and stewed along with the cooked frying.



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