Loose Weight

Healthy and light dinners to lose weight

If you are trying to lose weight, you should know that it is not advisable to skip main meals or go long periods of time without eating. In the case of dinners, just choose healthy and light options, made with ingredients of high nutritional quality.

Although the idea of ​​avoiding this last meal to generate a caloric deficit has spread, scientific evidence shows that the key is in the foods that are chosen to prepare it. What should you keep in mind?

Healthy and light dinners to lose weight

Dinner is one of the five meals that are part of a healthy diet, as long as it is balanced and according to each person. In fact, several studies suggest the benefit it has in weight loss, especially when taken two hours before going to bed.

It also serves to shorten the time of night fasting, so that the appetite will be better controlled the next day. Indeed, you can have peace of mind if you eat meat, chicken or some source of carbohydrates such as rice or pasta. Here are some ideas.

Healthy and light dinners to lose weight
The key is not to skip dinner, but to choose healthy options with high nutritional quality.

Also read: What should pregnant women have for dinner?

Dining in a healthy pattern

Basing your diet on healthy options increases the probability of maintaining a normal and stable weight. Thus, the Mediterranean pattern, for example, is one of those that has most demonstrated preventive effects in terms of cardiovascular and metabolic diseases such as obesity.

It is composed mainly of foods of plant origin, which provide antioxidant compounds such as polyphenols, flavonoids and phytosterols. It also ensures sources of protein and fatty acids, essential macronutrients for any diet. What can it contain?

  • Whole grains.
  • Fruits .
  • Vegetables.
  • Legumes.
  • Oilseeds such as flax and chia.
  • Extra virgin olive oil.
  • Sea fish and shellfish.
  • Low-fat dairy.
  • Lean red meat and eggs in moderate quantity.
  • Water in abundance.

Of course, in addition to this, there are other dietary styles that you can use as a reference to eat healthy. The essential thing is to avoid the consumption of ultra-processed foods, which fall short from a nutritional point of view.

As for cooking, if you are looking to prepare healthy and light dinners, avoid frying and opt for roasted, steamed, baked and the like. Discover some ideas to make them at home.

1. Fish fillet with vegetables and potatoes

Sea fish provide healthy omega 3 fats . This dish, in addition to being light, is practical because it only takes about 20 minutes to prepare.


  • 1 fillet of hake.
  • 1 small carrot.
  • 1/4 of red pepper.
  • 1/2 cup of spinach (130 g).
  • 1/2 small potato.
  • 1 teaspoon of olive oil (8 g).
  • 1 teaspoon of seeds (8 g).
  • Salt and seasonings to taste.


  • First, chop the vegetables and bring them to a boil.
  • Meanwhile, season and add salt to taste over the steak.
  • Heat a hot pan with olive oil and put it to cook.
  • When you notice that the vegetables are already cooked, drain, serve on a plate, season and add the seeds.
  • Remove the steak from the heat and serve with the rest of the mixture.

Also  read 5 tricks to eliminate the smell of fish from the kitchen

2. Noodles with vegetable sauce

Who says you can’t have carbohydrates for dinner because they’re fattening? The most important thing is to consume them combined with vegetables to achieve a balance in the preparations. So, if you are a lover of this dish, this is one of the dinner recipes that you will like to try.


  • 1/2 plate of noodles (150 g).
  • 1 tomato.
  • 1 small onion.
  • 1/2 carrot.
  • 1/2 cup of broccoli.
  • 1 teaspoon of olive oil (8 g).
  • Cheese to grate.
  • Salt and seasonings to taste.


  • First, bring the noodles to a boil.
  • While they cook, process all the vegetables.
  • Put them to cook over medium heat (it is not necessary to use oil for this).
  • When they are ready, season and add salt to taste.
  • Once the noodles are cooked, pass them through a strainer, pour them into a plate and add the olive oil.
  • Finally, add the amount of sauce you want on top, with cheese to taste.
Noodles with vegetable sauce
A moderate portion of noodles fits into the concept of healthy and light dinners. The important thing is to create a balance with other healthy foods like vegetables.

3. Mustard chicken with salad

Salads are ideal to enjoy healthy and light dinners, as they are low in calories . However, if you consume them alone, you will feel hungry in no time. Therefore, in this case we propose adding a portion of protein through the chicken.


  • Chicken without skin (200 g).
  • 1 teaspoon of mustard (15 g).
  • 1 teaspoon of olive oil (8 g).
  • 1/2 cup of chopped arugula (100 g).
  • 1 tomato.
  • Salt and seasonings


  • To start, season and add salt to the chicken. Then, drizzle the mustard on top.
  • Then put it to cook on the grill or in the oven with the olive oil.
  • Chop the vegetables.
  • Lastly, serve on a plate and enjoy.

See Also: 3 Rice Salad Recipes You Must Try

What should be clear about light dinners to lose weight?

Losing weight doesn’t have to be synonymous with skipping main meals. Although fasts have gained popularity these days, it does not mean that you have to undergo them. Knowing how to choose healthy and light options for dinners is enough to take care of your weight and health.

Ideally, vegetables and protein sources should abound. In addition, there is room for carbohydrates, although in moderation. Of course, as always, try to combine your diet with exercise to achieve better results.

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