What can you eat for dinner when losing weight: recipes and tips for losing weight

All nutritionists agree that you cannot refuse dinner. An evening meal is necessary both for losing weight and for maintaining a slim figure. But in the evenings, the workload of digestion should be minimal. During this time, you are allowed to consume only a certain set of healthy and low-calorie foods. A proper dinner will allow you not to suffer from hunger in the evening or at night and will help you become slimmer.

General information

Dinner when on a diet is a meal that, contrary to the recommendations of many, you should not refuse. Most nutritionists have long since revised the principle of losing weight “don’t eat after six,” and now the recommendations sound different. If you plan your evening meal correctly and use dietary recipes to prepare it, this will help you lose weight faster and set your body up for more active fat burning. This article will discuss how to have dinner properly if a person practices healthy eating. Also below are dietary recipes.

Roasted poultry

This is the very option when dinner can be prepared quickly and tasty.

You will need to take:

• turkey or chicken fillet - 2 pcs;
• zucchini - 1 pc.;
• eggplant - 1 pc.;
• onions - 1 pc.;
• salt;
• spices.

All you need to do is:

1. cut vegetables into small pieces;
2. You can cut the fillet into portions, or you can cook it whole;
3. sprinkle it with a mixture of seasonings and salt;
4. take a baking bag or foil and place the food there;
5. bake at 180 degrees for 30-40 minutes (check readiness).

During the cooking process, you can calmly go about your business, and then enjoy a delicious dish.

Rules for a healthy dinner

Before going to bed, you should not overload your body with food and consume very high-calorie foods. To get the maximum benefit from dinner, not gain excess weight and stimulate metabolism , you need to follow simple but very important rules.

• First of all, you need to ensure that the break between evening and morning meals is no less than ten hours. Also, three hours should pass between your last meal and bedtime. That is, it is quite possible to eat even at 21:00, provided that the person goes to bed late. During this period, almost all food has time to be digested, and then sleep will be calm and healthy.
• In the evening, the menu should include foods containing some carbohydrates and fats. For people losing weight, it is better to choose foods with a lot of fiber, as well as protein foods. They are very filling and contain relatively few calories. You should also not eat sweets and starchy foods, or add sauces to your dishes, as these dishes overload the body. There is no need to mix protein foods and cereals, since the combination of a meat or fish dish with such a side dish significantly loads the digestive system.
• You shouldn't be in too much of a hurry when eating in the evening. However, it is also not recommended to sit at the table so as not to be tempted to eat more. A light dinner should last approximately 20 minutes.
• While eating, you should not read, surf the Internet or watch TV. In this case, you can eat much more than your body needs.
• Ideally, you should only eat one dish for dinner. As a supplement or dessert, you can also take a small portion of vegetable or fruit salad. A serving as a whole should not be more than 250 grams, its total calorie content should not exceed 300 calories.

Considering all these recommendations, you can prepare an easy and tasty dinner, enjoy it and not harm your figure. In addition, such a meal will promote active fat burning.

What's the best thing to eat for dinner?

To speed up the process of losing excess weight, it is important to choose the right foods - with a minimum of calories. Nutritionists advise choosing the following products for preparing evening meals:

• any greens – they contain a lot of fiber, which is important for stabilizing metabolic processes;
• vegetables - cabbage, carrots, beets activate the digestive system;
• kefir – has a positive effect on metabolic processes;
• spices – stimulate metabolism ;
• light soups – help you feel full and not feel hungry for a long time;
• buckwheat, oatmeal - if consumed without additives, such porridges will not negatively affect weight loss;
• boiled lean meat or fish – they contain protein, which is recommended to be consumed in the evening;
• seafood - they contain a lot of protein and are low in calories;
• desserts - cocoa, honey, dark chocolate in very small quantities.

If you give up unhealthy foods and use the ingredients listed above for cooking, your dinner will be healthy and healthy.

Economical beet cutlets

Perfect with a side dish of vegetables or buckwheat.

To prepare them, take:

• 3 beets;
• 3 tbsp. l. semolina;
• 2 cloves of garlic;
• 1 onion;
• vegetable oil
• salt
• greenery.

To prepare the cutlets:

1. boil the beets and cool;
2. fry chopped onion and garlic in a small amount of vegetable oil;
3. grate the beets, add them to the pan with the vegetables;
4. sprinkle with herbs, mix well;
5. transfer the vegetables to a bowl and add semolina there;
6. Stir thoroughly and leave for 15 minutes until the cereal is soaked;
7. after that, form cutlets from the mass;
8. roll them in semolina and place in a frying pan with butter;
9. simmer covered for 6 minutes on each side.

These cutlets have a pleasant taste and low calorie content. And also low cost.

How to eat dinner after training?

It is very important to properly plan your diet for those who practice evening workouts. First of all, you need to take into account that after active sports you should not eat for at least an hour and a half. This will prevent you from having to replenish lost energy with the calories you just ate.

After training, it is best to have a protein-rich dinner. Dishes made from cottage cheese, meat, fish, and seafood are suitable. However, all of the listed components should not be greasy. At the same time, a dish consumed for dinner after evening sports should not contain more than 200 calories. But it is not recommended to consume cereals, since such a dinner can cause weight gain.

What should he be like?

Dinner must have certain characteristics so that everything eaten is beneficial and does not end up overnight in deposits on the sides and stomach.

1. Light so that the food has time to digest before bed and does not cause a feeling of heaviness and fermentation.
2. Useful for the body to consume vitamins and other bioactive substances rather than storing reserves in the form of fats.
3. Low in calories to promote weight loss.
4. Small in volume.
5. Complete and balanced: must contain all the necessary nutrients, the approximate ratio of BJU is 40/20/40.
6. Protein and low-fat, based on the previous parameter.
7. Nutritious so that you won’t want to eat anymore before bed.
8. Early: no later than 19.00.

These characteristics are suitable for dinner both as part of weight loss and while observing the principles of proper nutrition.

In Germany. Germans have dinner from 18.00 to 19.00. The basis is cold but hearty dishes: fish, pork, beef, sausage and cheese. Can't do without traditional national beer.

How to cook a diet dinner

It is very important to pay attention to the method of preparing dishes. Of course, evening food cannot be fried in oil and fat, but this does not mean that it should be tasteless and bland. It is best to use the following cooking methods:

• Boiled dishes are the most traditional way of preparing dietary dishes. In the evening you can eat boiled fish, meat, and vegetables. A light vegetable soup would be an excellent choice.
• Steamed food – You can cook a wide variety of dishes in a steamer. With this cooking method, no calories are added, but the taste of the food is preserved much better. You can steam even without a steamer - you just need to place a colander over boiling water, put the food in it and cover with a lid.
• Baked food – This method is also easy to practice. Simply wrap the product in foil, place it on a baking sheet and bake in the oven. Before stuttering, the meat can be marinated in lemon juice - then it will be soft and tasty.
• Grilling or barbecuing - this method is not very suitable for preparing dinner, since meat or fish on the fire is a little heavy food for the evening. But still, this cooking method is also quite suitable for the diet period. You just need to cook vegetables or lean meat and fish over a fire.
• Fried food - even this kind of food can be prepared for the evening, provided it is properly fried. For this purpose, you need to use a non-stick frying pan in which you can cook vegetables without oil.
• Without heat treatment - vegetables for dinner can be consumed in their natural form, making salads with soy sauce and lemon juice. The same applies to dairy products - yogurt or kefir are quite suitable for an evening meal.

What do we eat

A balanced diet leads to a healthy, slender body. Going without dinner is no better than eating heavily at night - both of them upset the balance of the daily diet. Carbohydrates, the main source of energy, are actively consumed in the first half of the day. At night, the excess is transformed into fat reserves. Therefore, the bulk of carbohydrates from the daily diet should come from breakfast and lunch. In the evening, it is better to limit yourself to a light protein dish with added fiber
for better digestion.

Diet dinner for weight loss, recipes with photos

For those for whom the question of what to cook for dinner is relevant, the diet dinner recipes for weight loss presented in this article will be useful.

Numerous recipe options prove that you can eat very tasty on a diet, preparing very interesting dishes.

What you can eat when dieting in the evening is described above, and based on these products you can prepare many interesting dishes for weight loss that are suitable for both women and men. And if you can whip up a diet dinner by simply boiling meat or steamed fish, then using more complex recipes you can make a real festive or romantic dinner that can be eaten without harming your figure. Using these recipes, you can prepare a delicious light diet dinner, both daily and holiday.

Diet omelette

You will need: proteins – 3 pcs., milk – 50 g, tomatoes – 100 g, spinach – 100 g.

Preparation: finely chop the washed spinach, divide the tomatoes into wedges. Place the vegetables on a non-stick frying pan and pour the egg whites, previously beaten with milk, over them. Cover with a lid and wait until the top of the omelette becomes firm. Then turn it over to the other side. Before serving, the omelette can be sprinkled with herbs and rolled into a tube.

Rice with shrimp

Required: rice – 50 g, peeled shrimp – 50 g, fresh cucumber – 100 g, water – 200 g, salt.

Preparation: Wash the rice several times, doing it very thoroughly. Boil the cereal and add a little salt. Boil shrimp for 1 minute. Mix rice and shrimp, top the dish with cucumber rings.

Buckwheat with beans

Required: buckwheat – 40 g, butter – 5 g, green beans – 100 g, salt.

Preparation: boil the buckwheat, salt it. Cook the beans in a frying pan in oil until browned. Serve in a bowl without stirring.

Chicken pastrami

Required: chicken fillet – 200 g, lemon juice, spices, salt, water.

Preparation: first prepare a solution of salt, taking 1 tbsp. l. salt per 1 liter of water. Soak the chicken for 1 hour in this solution. Coat the fillet with spices and lemon juice, wrap it in foil and leave to marinate for several hours. You can do all this in the morning so that the meat is marinated by evening. You can marinate the chicken in the refrigerator. Cook in the oven at 200 degrees without removing the foil. In half an hour the meat will be ready. You can serve it with lettuce or arugula.

Seafood salad

Required: trout fillet - 100 g, any seafood - 100 g, olives, cherry tomatoes - 50 g each, sesame seeds, green salad, lemon juice, soy sauce.

Preparation: bake trout fillet in foil, boil seafood for a few minutes. Place the lettuce leaf on a plate and all the other ingredients on top. Sprinkle the salad with sesame seeds, soy sauce and lemon juice.

Casserole with zucchini

Required: small zucchini squash - 2 pcs., cottage cheese - 200 g, eggs - 2 pcs., salt, pepper, dill.

Preparation: grate the zucchini on a fine grater, squeeze out the excess liquid. Beat eggs with herbs and salt, mix with cottage cheese and add to grated zucchini. Pour the mixture into a baking dish and cook for about half an hour at 200 degrees.

Quick salad with mozzarella

Required: greens - arugula, lettuce, spinach, mozzarella cheese - 100 g, cherry tomatoes - 50 g, onions, bell peppers - 1 piece each, canned tuna - 100 g, soy sauce.

Preparation: Place clean and dry greens on a plate, cut cherry tomatoes into slices and place them on top. Next, spread out the chopped onions and bell peppers. Add salt and evenly spread mozzarella and tuna. You can pour soy sauce over the salad.

Stuffed eggs

Required: eggs – 3 pcs., sweet pepper – 70 g, cottage cheese – 20 g, dill, salt.

Preparation: Boil the eggs and peel them. Cut in half and remove the yolk. Chop the peppers and herbs very finely, mix them with cottage cheese and one yolk. Fill the egg whites with this mixture. Sprinkle dill on top.

Vegetable soup

Required: onion - 1 pc., broccoli - 1 head, celery - 100 g, sweet pepper - 1 pc., tomatoes - 200 g, carrots - 1 pc., greens.

Preparation: disassemble the broccoli, wash the inflorescences and dry them. Chop the onions and peppers, also finely chop the tomatoes, celery and herbs. Place all vegetables in a saucepan and cook until tender. Salt the boiled vegetables and puree them in a blender.

Carrot salad

Required: celery – 150 g, carrots – 1 pc., apple – 2 pcs., yogurt without additives – 50 g.

Preparation: finely chop the apples and celery, grate the carrots on a fine grater. Mix all ingredients and season with yogurt.

Tender salmon

Required: salmon fillet – 200 g, parsley, lemon juice, salt.

Preparation: simmer the salmon fillet in a saucepan without oil. Sprinkle warm fillet with lemon juice and sprinkle with parsley. You can cook other types of fish this way. Such a dinner will be both satisfying and very healthy.

Curd and fruit dessert

Required: cottage cheese - 100 g, fruit (strawberry, raspberry, kiwi, tangerine, apple, pear or other fruit) - 100 g, honey - 1 tbsp. l.

Preparation: mix cottage cheese with honey, blend in a blender into a homogeneous mass. Wash the fruit of the selected type or several types at once and cut into pieces. Place cottage cheese in a bowl and pieces of fruit on top.

Vitamin salad

This is a very healthy side dish that promotes quick satiety and helps maintain immunity.

You will need:

• 300-400 g white cabbage;
• 1-2 medium carrots;
• 2-3 apples;
• 1 onion;
• salt.

HELP: as a dressing you can use low-fat sour cream, natural yogurt, a little vegetable oil or lemon juice.

What you need to make the salad:

1. finely chop the vegetables (it is advisable to put the cabbage in the bowl first and mash it thoroughly with your hands so that it releases the juice);
2. add dressing to your taste;
3. mix everything thoroughly.

The dish is ready. You can add greens to it.

You can see options for light salads in our article.

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.

Hearty scrambled eggs

This simple dish will help satisfy your hunger for a long time.

You will need to take:

• 2-3 medium tomatoes;
• 2-3 eggs;
• a little vegetable oil;
• salt.

It will take about 10 minutes to prepare the dish:

1. finely chop the tomatoes and place them in a frying pan with oil;
2. simmer them for 3-4 minutes under a closed lid;
3. As soon as the vegetables release their juice, pour in the beaten eggs;
4. salt the mixture and stir well;
5. Set the heat to low and cook for another 5 minutes.

A simple but healthy dinner is ready.

Benefits of proper nutrition

Modern nutritionists call the basic principles of proper nutrition the “Free Diet.” This is one of the most effective and safe directions in the process of weight normalization. Among the main advantages of this system are:

• No need to make a sacrifice in the form of giving up certain foods;
• To lose weight, you just need to follow certain recommendations and plan your diet wisely;
• Rapid improvement in metabolism, which promotes rapid weight loss;
• This diet is ideal for those people who have problems with digestion, gastrointestinal tract problems, diabetes mellitus or heart and vascular diseases.

If a person chooses proper nutrition, within a month he notices how his performance significantly increases and his mood improves. The reason for this advantage is based on the fact that in each dish, built according to the rules of PP, there is an optimal ratio of fats, carbohydrates and proteins.

A gourmet delight

The easiest and fastest recipe for dinner is a light salad. Cut large grapes (green or dark) into slices. Meanwhile, chop ½ bunch of arugula, chop the avocado, 100 g of cheese and mix them. Dress the salad with a sauce of 60 ml olive oil, 1 tsp. lemon juice. Sprinkle the salad with sesame seeds. A delicious, original and easy dinner is ready.

banana sun

Dietary pancakes are a good recipe for a light dinner made from simple ingredients. Mash 2 bananas with a fork and pour 250 ml of boiling water. Pour in 150 g of ground oatmeal, 100 g of semolina, 1 tsp. cinnamon and ½ tsp. baking powder. Pour in 2 tbsp. l. vegetable oil, honey to taste and beat the liquid dough with a mixer. Fry the pancakes in a hot frying pan until golden brown. Top them with maple syrup or honey and a satisfying dinner is guaranteed.