Light dinner recipes: tasty and healthy dinner options

It's easy and simple to prepare a delicious and nutritious dinner that won't leave a mark on your waistline. You need to take a few simple recipes as a basis and give free rein to your imagination! Hungry in the evening? This is not a reason to have a belly-fest with fatty foods and a high-calorie dessert. You can eat tasty, healthy and not very high in calories using a collection of light dinner recipes.

If you come home late from work or training, this is not a reason to overeat or skip the evening meal altogether - it is better to prepare a light dinner, hearty and healthy. Forget about the prejudice that you can’t eat after 6 pm, and read this article to learn how to have an easy and tasty dinner.

If you adhere to the principles of healthy eating, you will find a lot of interesting things here.

Getting ready for a light dinner in advance

To avoid overeating in the evening, you should rationally plan your meals throughout the day.
Breakfast must be hearty and balanced; it is your energy boost for the rest of the day. During the working day, do not ignore lunch and have small snacks every 2-3 hours. Consuming the recommended amount of fluid throughout the day will help you better control your appetite in the evening. The norm is at least 2 liters or 30 mg/kg body weight. Drink most fluids evenly throughout the morning before 4 p.m.

If you stick to this plan, when you return home after work, a light dinner will be enough for you.

Why should dinner be easy?

In the afternoon, metabolism begins to slow down and insulin sensitivity increases. During a night's rest, the digestive system of a healthy person works at half capacity, so some of the food may not be completely digested, and its undigested remains remain in the intestines longer, and some begin to be absorbed into the blood and poison the body.

And instead of digestion, food rotting processes occur. By eating at night, you do not allow your body to fully rest, forcing your internal organs to work actively.

However, starving yourself and going to bed with an empty stomach is not the best solution. To ensure you feel light after dinner, your evening meal should contain a minimal amount of carbohydrates and a moderate amount of protein.

When to have dinner?

You can and should eat after 6 pm, but eating right before bed is detrimental to both your fitness results and your overall health.

Those calories and nutrients that the body did not have time to consume and spend will be stored “for the future” in fat cells. Therefore, time your evening meal based on your bedtime.

This rule also applies to a light dinner. Nutritionists say that it is ideal to have dinner three hours before bedtime, and you need to get up from the table with ease in your stomach after eating. After all, sleeping with an empty stomach is a session of detoxification and cleansing of the intestines, while excess dinner turns the night into a self-poisoning procedure.

If the rule of not eating after six o'clock in the evening is too sacred for you, then you need to go to bed around 21-22 o'clock. However, the modern rhythm of life dictates its own rules and most of us come home from work quite late and go to bed around midnight.

If you plan to continue not having dinner after 18:00 at this rate, there are two options for the development of events in your body:

You courageously keep this vow in the name of a slim waist, but somewhere around midnight your presence of mind betrays you. As a result, the food regime is disrupted, you experience much stronger hunger, you break down and start eating everything that is in the refrigerator. Then the blood rushes to the digestive organs and you fall asleep. The result is overeating and extra pounds.
The second option is not much better: you demonstrate willpower by refusing even a light dinner, and maintain the regime by falling asleep on an empty stomach. This decision will also not bring you any benefit, since in this case your body gets used to irregular eating and begins to store excess calories for future use.

Going to bed around midnight? Have dinner at eight pm. If your hunger doesn't subside, drink a glass of low-fat kefir or eat something low-calorie before bed.

A healthy, balanced diet leads to a slim body. And sleeping on an empty stomach is no better than overeating at night - both of them upset the balance of the daily diet.

Omelette "Pular"

This omelet recipe is quite simple, and you can use any filling instead of cheese. The omelet turns out fluffy, and the taste is very delicate, one might even say milky. As a dinner option - quite unusual.

KBJU per serving: 372/32/17/5.

Ingredients:

Eggs – 3 pcs.
Milk – 40 ml.
Cheese – 50 g.
Tomato – 1 pc.
Dill – 1 branch.
Salt - to taste.

Preparation:

We start by separating the yolks from the whites.
Add chopped dill and salt to taste to the bowl with the yolks. Add milk there and mix everything well.
Beat the whites until stable peaks form.
Grease the pan with olive oil and pour in the yolk mixture. Cover with a lid and fry for two minutes.
Next, carefully place the whipped whites into the pan. Using a spoon, carefully distribute them over the entire surface. Cover the pan again with a lid for another two minutes.
Our Pulyar omelet is ready. Cut it in half, put cheese on one part, and cover with the other half on top.

Salads

Salad is a universal dish that can be prepared quickly and tasty for dinner, spending a minimum of money and effort on cooking. Considered as a main item or in addition to the protein part of the final meal.

Light salad with sun-dried tomatoes

The dish turns out light and sophisticated thanks to the piquant taste of sun-dried tomatoes. Suitable for a romantic dinner.

Salad with sun-dried tomatoes

Recipe No. 1
Cooking method:

Wash the arugula and dry it on a paper towel.
Boil the chicken fillet, cut into small cubes.
Boil hard-boiled eggs, peel and cut in half.
Cut mozzarella and sun-dried tomatoes into small pieces at random.
Dressing: mix vinegar with soy sauce, olive oil.
Salt the salad, add herbs, ground pepper, season and mix.

Ingredients: - chicken fillet - 500 g; — onions – 30 g; - mozzarella cheese - 2 large balls; - arugula – 100 g; — chicken egg – 2 pcs.; — sun-dried tomatoes – 60 g; - olive oil - 3 tbsp. l.; - soy sauce - 1.5 tbsp. l.; - balsamic vinegar - 1 tbsp. l.; - dry herbs - optional; - salt, pepper - to taste.

Light cucumber salad

When you need to whip up dinner, cucumber and egg salad is just what you need. Cooking time – 12 minutes.

Cucumber salad

Recipe No. 2
Cooking method:

Wash, chop the onion, drain the water from the peas. Finely chop the garlic.
Cut the cucumbers into strips or semicircles.
Boil hard-boiled eggs, cut into cubes.
Mix all prepared ingredients, add salt and pepper to taste.
Add yogurt and mix thoroughly.

Ingredients: - fresh cucumbers - 350 g; – canned green peas – 100 g; — chicken egg – 3 pcs.; - yogurt without additives 1.5% - 80 g; - garlic - 2 cloves; - green onion - 1 bunch; - salt, pepper - to taste.

Red Cabbage Salad with Apple and Cinnamon

The combination of sweetness and sourness of the salad will highlight the main meat dish, and the bright colors and aroma will be interesting even for a child who does not like vegetables.

Red Cabbage Salad with Apple and Cinnamon

Recipe No. 3
Cooking method:

Wash the cabbage, remove the top leaves, and dry. Cut into 4 parts, removing the stalk. Finely chop.
Peel the onion, finely chop into half rings. Fry in a tablespoon of olive oil until translucent. Add cabbage, fry for 5 minutes.
Wash the apples, remove the peel and core. Cut into cubes and add to cabbage along with salt and pepper.
Add bay leaf and cinnamon to the mixture. Simmer for 15 minutes without closing the lid. Stir occasionally. At the end, remove the added spices.

Ingredients: - red cabbage - 600 g; – red onion – 60 g; - sour or sweet and sour varieties of apples - 350 g; - vinegar (balsamic, wine, apple) - 3 tbsp. l.; - olive oil - 1 tbsp. l.; — bay leaf – 1 pc.; - cinnamon - 2 sticks; - salt, pepper - to taste.

Salad with cherry tomatoes and shrimp

When the question is what to cook for a holiday dinner, a light salad with cherry tomatoes and shrimp will amaze weight-conscious guests.

Salad with cherry tomatoes and shrimp

Recipe No. 4
Cooking method:

Boil shrimp until tender with bay leaf until tender, peel.
Wash the salad, dry it on a paper towel, and tear it randomly with your hands.
Cut cherry tomatoes in half.
Boil hard-boiled eggs, cut into cubes.
Mix all ingredients, season with lemon juice, olive oil, and salt. To stir thoroughly.

Ingredients: - shrimp - 150 g; — cherry tomatoes – 6 pcs.; — chicken egg – 2 pcs.; — Iceberg salad – 150 g; — hard cheese – 50 g; — lemon juice – 1 tsp; — bay leaf – 1 pc.; - salt, pepper - to taste.

Light salad for dinner with radishes

The salad is easy to prepare, rich in vitamins and aroma reminiscent of spring.

Radish salad

Recipe No. 5
Cooking method:

Wash the vegetables, dry them, finely cut them into half rings or strips. Chop the greens.
Mix the ingredients, add salt, pepper, season with yogurt. To stir thoroughly.

Ingredients: - fresh cucumber - 200 g; — radish – 300 g; - green onions - 2 bunches; - yogurt without additives 1.5% - 150 g; - salt, pepper - to taste.

Vegetable salad with tofu

The prepared dish will appeal to tofu lovers (LINK) and will be a discovery for those who have not yet tried the product.

Vegetable salad with tofu

Recipe No. 6
Cooking method:

Wash vegetables and herbs and dry.
Tear lettuce leaves randomly with your hands.
Cut tomatoes and cucumbers into slices and place in a deep plate along with the salad.
Marinade for soy cheese: mix olive oil, paprika, Provençal herbs.
Cut the tofu into cubes and marinate.
Place cheese and olives on vegetables. Mix the remaining marinade with soy sauce and lemon juice, adding salt and pepper.
Season the salad and mix.

Ingredients: - cucumbers - 250 g; — tomatoes – 300 g; – tofu – 50 g; - leaf lettuce - 1 pot; — pitted olives – 15 pcs.; - olive oil - 2 tbsp. l.; - lemon juice - 2 tbsp. l.; - soy sauce - 2 tbsp. l.; - paprika, herbes de Provence - 1 tsp each; — sesame seeds – 1 tsp; - salt, pepper - to taste.

Salad with chicken breast and yogurt

A traditional healthy dinner is a combination of chicken fillet (LINK) and cucumbers. The yogurt makes the salad tender, offsetting the dryness of the breast.

Salad with chicken breast and yogurt

Recipe No. 7
Cooking method:

Boil chicken fillet, chop.
Thinly slice the celery and core the apple. Chop the garlic.
Mix all ingredients, season with yogurt.

Ingredients: - chicken fillet - 250 g; - sour apple - 70 g; — dill – 1 bunch; - celery - 4 stalks; - garlic - 1 clove; – cucumber – 40 g; — thermostatic “Activia” — 90 g; - salt, pepper - to taste.

Salad with mint and cauliflower

Cauliflower with a hint of mint will help make a refreshing dinner for the whole family.

Salad with mint and cauliflower

Recipe No. 8
Cooking method:

Boil the cabbage, cool, cut into medium pieces.
Cut the eggs into slices.
Mix the ingredients, adding mint leaves, salt, pepper.
Add yogurt and stir.

Ingredients: - cauliflower - 500 g; - hard-boiled chicken egg - 3 pcs.; — mint – 40 g; - yogurt without additives 1.5% - 100 g; - salt, pepper - to taste.

Ratio: What's in the plate?

The basis of dinner is a protein product. The perfect complement to it is vegetables. Ratio: 1 part protein and 2 parts side dish.

A carbohydrate side dish (up to 4 tablespoons of ready-made cereal) is acceptable if you are not actively losing weight; in other cases, its periodic consumption will not harm your figure.

Dinner serving size: women - up to 250 g, men - up to 350 g. The portion can be reduced gradually - the body will not experience stress.

Hot vegetable side dishes

In addition to salads, hot vegetable dishes are served to complement the prepared protein.

Cauliflower Casserole

An alternative to salads is a tender cauliflower casserole with cheese.

Cauliflower Casserole

Recipe No. 9
Cooking method:

Boil the cabbage in salted water, place in a baking dish, greased with a drop of olive oil.
Beat eggs and milk.
Grate the cheese on a coarse grater, chop the garlic. Add to the egg mixture with salt and pepper.
Pour over the cabbage and place in an oven preheated to 180 degrees for 15-20 minutes. Garnish with chopped dill.

Ingredients: - cauliflower - 600 g; — chicken egg – 2 pcs.; — milk 1.5% — 100 ml; — hard cheese – 60 g; - garlic - 1 clove; - dill - optional; - salt, spices to taste.

Ratatouille or baked eggplant

Ratatouille is a dish that will complement a romantic diet dinner for two, immersing you in the atmosphere of the best French restaurants.

Baked eggplants

Recipe No. 10
Method of preparation:

Wash the eggplants and cut into thin slices. Place in a deep bowl and add salt. Leave for 10 minutes to remove bitterness. Rinse, drain in a colander.
Rinse the zucchini. If the peel is thick, peel it. Cut into thin rings, like eggplant.
Cut 3 tomatoes like the previous vegetables.
Pour boiling water over 2 tomatoes and remove the skins. Cut into small cubes.
Wash the pepper, remove the core and seeds. Grind into cubes. Do the same with onions and garlic.
Sauce : diced tomatoes, peppers, onions in a blender until smooth. Pour the sauce into a baking dish.
In the form, vegetables are laid out alternately in rows on top of the sauce: zucchini - eggplant - tomato. Until the form is completely filled out.
Sprinkle vegetables with garlic, salt, Provençal herbs, and pepper. Coat the surface with olive oil using a silicone brush. Cover the pan with foil.
Place in an oven preheated to 180 degrees for 45-60 minutes. Remove the foil and leave the ratatouille to brown for 15 minutes.

Ingredients: - zucchini - 1 pc.; — eggplant – 1 pc.; - tomatoes of identical diameter - 5 pcs.; — bell pepper – 1 pc.; — onion – 1 pc.; - garlic - 4 cloves; - olive oil - 3 tbsp. l.; — Provençal herbs – 2 tsp; - salt, pepper - to taste.

Zucchini stew

A meatless dish that is easy to prepare. Goes great with beef.

Zucchini stew

Recipe No. 11
Method of preparation:

Wash and dry vegetables.
Cut the zucchini into cubes. Carrots, bell pepper - into strips. Cut onions and tomatoes into half rings.
Pour oil into a deep frying pan with a thick bottom, heat it and add the prepared vegetables. Simmer for 20 minutes, covered, over medium heat, stirring occasionally.
Chop the garlic and herbs and add to the stew along with salt and pepper at the end of cooking.

Ingredients: - zucchini - 350 g; — carrots – 80 g; — tomatoes – 120 g; — onion – 60 g; — bell pepper – 80 g; — parsley – 1 bunch; - garlic - 2 cloves; – olive oil – 20 ml; - salt, pepper - to taste.

Cauliflower puree

Cauliflower is a versatile vegetable that can replace the usual mashed potatoes, reducing the calorie content of the dish. This is exactly what you need for an easy dinner!

Cauliflower puree

Recipe No. 12
Method of preparation:

Boil the cabbage until tender, drain in a colander, and drain.
Puree using an immersion blender. Add salt and milk, continue beating until a homogeneous consistency is formed.

Ingredients: - cauliflower - 600 g; — milk 1.5% — 120 ml; - salt, pepper - to taste.

Stewed cauliflower with curry

Photo: fishki.net
Many people still underestimate cauliflower and consider it tasteless. Completely in vain!

You will need:
500 g cauliflower, 200 g chickpeas, 200 ml coconut milk, 1 tbsp.
curry paste, 1 lime, 1 onion, 30 ml vegetable oil, salt. Preparation.

In a deep saucepan, bring coconut milk to a boil, dissolve the curry paste in it, add finely chopped onion and salt. Divide the cauliflower into florets and pour boiling water over them. Place it in a saucepan with milk along with canned or pre-boiled chickpeas. Simmer everything for about 15 minutes and season with lime juice.

Protein dishes

To prepare a light dinner, preference is given to lean beef and veal, chicken or turkey, and lean fish.

Turkey meatballs

When you get tired of chicken fillet, turkey harmoniously diversifies your diet and evening meals.

Turkey meatballs

Recipe No. 13
Cooking method:

Chop onion, garlic and celery. Fry in olive oil.
Grate the zucchini on a coarse grater and squeeze out the water.
Pass the turkey fillet through a meat grinder/blender and combine with the prepared ingredients. Add bran, salt and pepper. Mix.
Chop the tomato and onion into cubes and simmer in a deep frying pan with a little water under the lid.
With wet hands, form minced meatballs and simmer, covered, for 30 minutes.

Ingredients: - turkey fillet - 600 g; - zucchini - 150 g; — oat bran – 30 g; — onion – 50 g + 50 g for frying; - garlic - 1 clove; - celery - 3 stalks; – tomato – 80 g; – olive oil – 15 ml; - salt, pepper - to taste.

Frittata with spinach and tomatoes

Frittata is an Italian dish made with eggs and vegetables. In other words, an omelette. To reduce the calorie content of the dish, egg whites are added.

Frittata with spinach and tomatoes

Recipe No. 14
Method of preparation:

Beat eggs and whites. Grind the greens and spinach, salt and pepper, add to the eggs.
Cut the cherry in half.
Heat olive oil in a frying pan, pour in the egg mixture, place the tomatoes on top, pressing lightly. Cover with a lid and cook for 5-7 minutes over medium heat until the eggs are set.
Remove the lid and sprinkle with coarsely grated mozzarella. Place in a preheated oven at 180 degrees for 5 minutes.

Ingredients: - chicken egg - 2 pcs.; – egg white – 2 pcs.; - fresh or frozen spinach (thawed) - 150 g; - green onion - 1 bunch; — cherry tomatoes – 80 g; — mozzarella – 40 g; - olive oil - 1 tbsp. l; - salt, pepper - to taste.

Cod with yoghurt sauce

The yoghurt makes the cod tender. It is not recommended to increase the serving of yogurt to avoid the formation of excess liquid.

Cod sauce

Recipe No. 15
Method of preparation:

Rinse the fillet and dry it on a paper towel. Coat with lemon juice, olive oil, salt and pepper. Wrap in cling film and leave for 30 minutes.
Line a baking tray with baking paper and place the fish (remove the film). Sprinkle with rosemary.
Cover the fish with yoghurt. Place in a preheated oven at 190 degrees for 20 minutes. After turning off, leave in the oven for 15 minutes.

Ingredients: - cod fillet - 400 g; - yogurt without additives 1.5% - 100 g; – lemon juice – 20 g; – olive oil – 15 ml; - dried rosemary - optional; - salt, pepper - to taste.

conclusions

There are a lot of recipes that can be used to prepare an easy and healthy dinner. With a little imagination, you can prepare interesting and tasty dishes yourself. The most important thing is to use those products that are allowed for those who practice proper nutrition. Although it is recommended to eat one dish for dinner, you can combine different foods in it.

For example, meat or fish and boiled vegetables, cottage cheese and fruits, etc. If you don’t have time to cook, a serving of yogurt without additives is suitable for an evening meal. It is important not to skip an evening meal so as not to disrupt metabolic processes and stimulate the process of losing weight. The main thing is not to overeat immediately before bed and eliminate harmful foods.

Dessert

Dessert and light dinner are compatible concepts when low-fat dairy products are the main ingredient. Cottage cheese saturates the body for a long time without causing a feeling of heaviness.

Strawberry protein soufflé

The addition of strawberry protein gives the dessert an incredible taste and saturates with protein.

Strawberry soufflé

Recipe No. 16
Method of preparation:

Beat cottage cheese, milk and protein in a blender.
Dilute and prepare gelatin according to instructions, add to the curd mixture.
Pour into molds and place in the refrigerator until completely set.

Ingredients: - cottage cheese 1.8% - 60 g; — milk 0.5% — 100 ml; – strawberry protein – 30 g; – gelatin – 5 g.

Tofu ice cream

The taste of tofu in the dessert is not felt due to the ability to absorb the taste and aroma of additional ingredients. Due to the protein, ice cream is indistinguishable from real ice cream.

Tofu ice cream

Recipe No. 17
Cooking method:

It is recommended to choose medium-bodied tofu. Place in a blender along with protein, vanillin, and sweetener.
Beat until smooth and creamy.
Place the mixture in the mold and place in the freezer.

Ingredients: • tofu – 300 g; • chocolate protein – 30 g; • vanillin – optional; • sweetener – to taste.

Dinner is an important meal that should not be skipped. Pay careful attention to the choice of dishes: give fatty and heavy ones to the enemy, keep only light, dietary, tasty protein dishes for yourself. Bon appetit and be healthy!

Chickpeas with mushrooms

Photo: pixabay.com
We offer another simple recipe for preparing healthy and nutritious chickpeas!

You will need:
1 glass of chickpeas, 400 g of champignons, 1 glass of cream 10-15%, 1 sweet pepper, 1 onion, 2 cloves of garlic, salt, pepper, vegetable oil.
Preparation.

In the morning, pour water over the chickpeas and leave it to steep until dinner so that it swells. You can even boil it in advance - it will wait for you perfectly in the pan. Cut the mushrooms into large pieces, and the onion into half rings and fry in a frying pan for 5 minutes. Add the pepper cubes and crush the garlic, mix well, add chickpeas and add spices. Pour the cream into the pan, simmer for 20 minutes over low heat and you are ready to serve!

What products are suitable for a light dinner menu?

Dinner should account for no more than 1/4 of the daily calorie intake. It is recommended to receive 3/4 of calories before 17.00, when carbohydrates are actively consumed by the body, and at night their excess is transformed into fat reserves. Therefore, the bulk of your daily carbohydrate intake should come from breakfast and lunch, but in the evening it is better to have a light protein dish for dinner.

Add healthy fiber to it - vegetables or herbs - to improve digestion. These can be boiled vegetable mixtures, which can be found in any supermarket today. But cereals and potatoes are not suitable as a side dish.

Avoid heavy, fried, fatty and too rich foods. Although it seems to you that in the evening after work you have neither the energy nor the time to prepare complex dishes, this does not mean at all that you can have dinner with the first product that comes to hand. You can prepare an easy and healthy dinner quickly and without much effort!

When creating recipes for your easy dinner, keep the following ingredient requirements in mind and you'll end up with delicious and nutritious meals!

Useful principles for creating a dinner menu

The evening meal should contain an average amount of protein and a minimum amount of carbohydrates. You shouldn’t forget about carbohydrates entirely, since they activate substances that reduce the excitability of nerve cells. This is why milk with honey is so relaxing.

Include in your light dinner recipes containing foods containing vitamins B3 (bran bread or cheese) and B6 (vegetables, liver, lean pork), antioxidants (fruits and green tea), as well as calcium (cottage cheese), copper (seafood) and magnesium (pumpkin seeds, fruits, greens, figs, legumes) - they improve the metabolism of brain cells and have a calming effect.

The amino acids taurine and tryptophan are essential for proper sleep. They are found in dried fruits, especially dates, milk, cheese, and bananas.

Add spices to your dishes: cumin, cinnamon, cardamom, nutmeg - they improve digestion, regulate acidity and prevent intestinal spasms.

Remember that the lightness and energy value of your dinner depends on how you ate during the day. The calorie content of dinner should be 1/4 of the nutritional value of the total diet.

The food you prepare for your easy dinner in these or any other recipes should not be heavy. Therefore, it should be steamed, boiled, baked or stewed, but under no circumstances fried. The side dish should also be light - you shouldn’t cook porridge or potatoes, which take a long time to digest, it’s better to cook vegetables.

Have a light dinner, prepared according to your favorite recipes, 3 hours before bedtime. And after 17:00, give up tea, coffee and chocolate, since the effect of caffeine contained in these products lasts about 5 hours. However, if your body responds to caffeine with drowsiness, then this is an excellent option for an evening meal, the main thing is not to overdo it with chocolate.

Even if you have a full 3 hours before bed, you shouldn't overeat during dinner. At night, our digestion does not work at full capacity and excess food cannot be completely digested. Overeating can make it difficult for your kidneys, heart, and other organs to function, and instead of getting proper rest and recovery, you force your body to work. Explore and experiment with ideas for what your ideal light dinner should be.

Cheese nuggets

Photo: zen.yandex.ru
Fried cheese is actually very tasty and fast! You can use absolutely any type, with or without additives - to your taste.

You will need:
200 g of hard cheese, 200 g of processed cheese, 4 eggs, 180 g of breadcrumbs, 300-400 ml of vegetable oil, a mixture of peppers.
Preparation.

In a deep bowl, beat the eggs with a fork and add pepper and salt. Dip each block of cheese into this mixture, roll thoroughly in breadcrumbs and repeat the breading again. Let the preparations lie for a couple of minutes so that the crackers dry and do not spread in the oil. Fry the cheese not in a frying pan, but in deep fat - pour oil into a deep saucepan and heat it.

How should you have dinner?

We all use different amounts of energy throughout the day, which means we all need different nutritional values for dinner.

For office workers with a low level of activity, as well as other knowledge workers, nutritionists recommend focusing on protein dishes: fish, chicken, beef, cottage cheese, plus a vegetable side dish. The main requirement is that the food is not fried or heavy.

Those who spend a lot of energy during the day doing physical labor need to have a light and at the same time more nutritious dinner. During increased physical activity, it is permissible to fill part of the plate with a carbohydrate side dish of potatoes or cereals, for example, rice or buckwheat porridge, or half a serving of spaghetti. If you are gaining muscle mass, follow your diet.

Dinner is an important meal and should not be skipped under any circumstances. Have an evening meal no later than 3 hours before bedtime, and be careful about your choice of dishes. Give the fatty and heavy dinner to the enemy, and keep only light and dietary protein dishes for yourself.

What to eat for dinner with proper nutrition?

Dinner should be light, but filling. Food should not be greasy, not salty, not spicy. It should promote normal digestion and not negatively affect sleep.

Suitable for dinner:

Dairy products;
Lean meat and fish;
Omelette;
Boiled eggs;
Hard cheese;
Seafood;
Vegetable stew;
Herb tea;
Juices;
A little honey.

A serving of protein food should be approximately 100 grams. It should fit in the palm of your hand. It is better to eat from small plates; on them the portions are visually perceived to be much larger than they actually are.

Waltz of vegetables

Vegetable puree soup - why not a recipe for a delicious light dinner? Divide 300 g of broccoli into florets and chop a bunch of cilantro. Dice a head of onion, a sweet pepper, 4 juicy tomatoes and 5 stalks of celery. Cook the vegetables in 300 ml of water, add salt and pepper to taste at the end. Beat them with a blender into a homogeneous mass, pour in warm milk to the desired thickness and simmer over low heat for another 5 minutes. This soup will allow you to forget about hunger and provide a peaceful, sound sleep.

Enchanting peppers

A great option for dinner on a diet is stuffed peppers. Boil 80 g of brown rice and mix with finely chopped tomato, carrots, parsley and 7 pitted olives. Fill 4 sweet peppers with minced meat, place them in a deep baking dish and fill with water to the middle. Cook the peppers in the oven for 45 minutes at 200°C, covered with foil. This dinner will definitely satisfy your hunger until the morning!