Dinner for weight loss: 12 low-carb recipes with KBJU

Dinner is the most important meal of the day in terms of weight loss, and what you eat in the evening determines how much weight you will lose during the day. A proper dinner should satisfy the body's needs for nutrients, energy, and at the same time, if you are losing weight, not slow down fat burning. Today I have prepared another selection of dishes that are perfect as a light dinner, will help you lose weight and maintain a slim figure, and will also make your diet healthy and, most importantly, tasty.

Remember that for effective weight loss, dinner should be 3-4 hours before bedtime, no matter what time you go to bed. Refusal to eat according to the “don’t eat after 6 p.m.” pattern leads to a slowdown in metabolism, nighttime gluttons, and relapses into junk food. So get into the habit of eating in the evening, but only healthy food. At this time, it is better to give preference to protein foods and vegetables; also, you should not completely give up fats, since they are simply necessary for the female body.

Tomatoes stuffed with mushrooms and turkey

Juicy, tasty stuffed tomatoes without a single extra calorie and minimal carbohydrate content. As a side dish for this dish, you can prepare a fresh salad by taking a salad mix of arugula, radicchio, adding cherry tomatoes cut in half and a dressing based on olive oil and apple cider vinegar.

KBJU per 100 g: 74/9/3/1.

Ingredients:

Minced turkey – 200 g.
Large tomatoes – 2 pcs.
Cheese – 25 g.
Champignons – 3 pcs.
Dill – 10 g.
Salt, spices.

Preparation:

Finely chop the mushrooms and a little dill. Combine the slices with minced meat, add salt, pepper, mix everything well.
Take two large tomatoes and cut them halfway into small strips. On average, I make 5-6 cuts on one tomato. We stuff tomato pockets with meat and mushroom filling.
Place the stuffed tomatoes in a heat-resistant form and place in a preheated oven at 180 degrees for 20–25 minutes.
If desired, the finished dish can be sprinkled with a small amount of grated cheese.

Personal approach to creating a dietary menu

Each person's energy expenditure per day is different, so a diet dinner requires appropriate nutritional value.

For office workers with a low level of activity and other knowledge workers, nutritionists recommend focusing on protein dishes: fish, chicken, beef, cottage cheese, supplemented with a vegetable side dish. The main requirement is that food should not be 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 by increasing the portion of carbohydrates. When actively losing weight, it is recommended to follow an individual diet.

Dietary pollock soufflé with vegetables

Delicate, healthy fish soufflé with vegetables, baked in the oven. The recipe is very simple, but quite unusual and tasty. Add a vegetable salad with a light Greek yogurt dressing and you're ready for a healthy, balanced dinner.

KBJU per 100 g: 76/12/2/1.

Ingredients:

Pollock fillet – 500 g.
Carrots – 100 g.
Spinach – 75 g.
Eggs – 2 pcs.
Sour cream 15% – 1 tbsp. l.
Salt and pepper to taste.

Preparation:

We clean the fillet of pollock or any other white fish from bones and grind it into puree using a blender.
Beat the eggs into the fish puree, add grated carrots, spinach, salt, ground black pepper, and sour cream. Blend everything again with a blender.
Place the resulting mass in a glass baking dish. Distribute and level with a spoon.
Place in the oven, preheated to 180 degrees, for 20–30 minutes. A tasty, healthy protein dish is ready.

Meat

Chicken fillet baked with spices in foil with a side dish of fresh vegetables.

Chicken breast – 1 piece, garlic – 2 cloves, soy sauce – 5 tbsp. l., mustard (regular or beans) - half a teaspoon, olive oil - 2 tbsp. l., salt, pepper - to taste. Rinse the chicken breast with cold water and pat dry with napkins. In a small bowl, mix soy sauce, olive oil, mustard, pressed garlic, salt and pepper. Coat the entire surface of the chicken breast with marinade, you can make small cuts so that the marinade better saturates the meat. Transfer the chicken breast to a container, pour the remaining marinade over it, cover with a lid and leave in the refrigerator for 3-5 hours. Wrap the chicken breast marinated in this way in foil, place on a baking sheet, place in an oven preheated to 180 degrees and bake for 30-35 minutes. Then open the foil on top and leave in the oven for another 10 minutes to crisp up the chicken breast. Serve with any fresh vegetables - cucumbers, tomatoes, radishes, spinach, green salad, etc.

You can add other spices - paprika, coriander, suneli hops, and curry go well with chicken breast.

Grilled turkey fillet, pre-marinated in lemon juice and spices. Served with fresh vegetable salad.

Turkey fillet - 2 small pieces, lemon juice - 1 tbsp. l., honey - 1 tbsp. l., soy sauce - 1 tbsp. l., olive oil - 1 tbsp. l., garlic - 1 clove, salt, pepper - to taste. Rinse the fillet, dry it with paper towels, make several punctures with a thin knife so that the marinade penetrates better. Mix all the ingredients in a bowl, coat the fillet well with the marinade and leave for 20-30 minutes. Heat a greased grill pan over high heat and fry the fillet on both sides until dark stripes. Serve the finished fillet with a salad of fresh vegetables.

Boiled chicken fillet with lettuce, cucumbers and tomatoes in pita bread.

Boiled chicken fillet - 100 g, tomato - 1 pc., cucumber - 1 pc., lettuce - 1 bunch, white yogurt - 2 tbsp., thin pita bread - 1 leaf, dried garlic, salt, pepper - to taste . Yogurt and mix with spices, if desired, you can also add a little mustard. Grease the pita bread with the resulting sauce, place lettuce leaves on top, then boiled chicken fillet, tomato and cucumber cut into medium pieces. Roll into a roll. You can eat it in this form, but it’s better to heat the pita bread on all sides in a non-stick frying pan without oil until crispy.

Veal stewed with vegetables.

Veal tenderloin - 1 kg, onions - 2 pcs., carrots - 3 pcs., bell pepper - 3 pcs., tomato - 2 pcs., garlic - 3 cloves, vegetable oil - 2 tbsp. spoons, a small bunch of parsley, ground coriander, pepper and salt - to taste. Rinse the meat well under running cold water, dry with paper towels, remove white films from the meat and cut it into small pieces. Heat 1.5 tbsp in a cooking vessel. vegetable oil, add pieces of veal, fry the meat over high heat until lightly browned. Then add half a glass of warm water, cover the dish with a lid and simmer over low heat for 2 hours until the veal is soft enough. Peel the onions and carrots. Cut the onion into half rings and the carrots into strips. After the veal is stewed, remove the lid and add 0.5 tbsp. vegetable oil, onions, carrots and fry for 3 minutes over medium heat. Wash the bell pepper, cut into thin strips, add to the meat and vegetables. Send washed and diced tomatoes there too. Close the lid and simmer the veal with vegetables for another 45 minutes. A few minutes before it’s ready, add chopped garlic, ground coriander, pepper and salt to taste. Before serving, sprinkle the finished dish with chopped herbs.

It is recommended to cook veal in a cauldron or frying pan with a thick bottom; the lid must be closed very tightly. You can also use a slow cooker.

Chicken fillet stewed in kefir with herbs, garnished with fresh vegetables.

Chicken breast - 2 pcs., kefir 1% - 100-150 ml., a small bunch of dill, garlic - 2 cloves, salt, pepper - to taste. Remove the skin from the chicken breasts and separate the fillets from the bones. Or take an equivalent amount of prepared fillet. Cut the meat across the grain into strips about 1 cm thick. Chop the dill. Place the fillet in a glass bowl, add garlic, passed through a press, dill, salt and pepper. Pour in kefir, mix thoroughly, cover with film and leave to marinate for an hour or two. Place the chicken along with the marinade in a large frying pan without oil. Cook uncovered over high heat for 5-7 minutes until the fillet turns white and releases liquid. Cover with a lid and simmer over medium heat for 10 minutes.

Boiled beef with cabbage salad.

Beef (shoulder or hind leg flesh) - 1 kg, onion - 1 piece, carrots - 2 pieces, bell pepper - 1 piece, salt - 3 tsp, allspice - 7 peas, bay leaf - 3 leaves , parsley, dill - a small bunch. Pour 3 liters of water into a saucepan, bring to a boil, put the meat in a whole piece, add peeled vegetables. Bring to a boil, cover and simmer over low heat for 2 hours. Then add salt, spices and herbs to the pan, cover again and cook over low heat, at a constant boil, for another 20-30 minutes. Remove the finished meat from the pan, cut across the grain, and serve hot or cold. For salad 250 gr. Finely chop fresh cabbage and mix with chopped cucumber, salt and pepper, lightly season with olive oil.

The resulting broth can be used to make soup or frozen in small portions and added when stewing various dishes.

Eggs with green beans and bell peppers

An easy, quick dinner option if you don't have time to cook. In principle, this recipe can be prepared not only for dinner, but also for any other meal. The dish contains easily digestible protein from eggs, and vegetables are a valuable source of fiber.

KBJU per 100 g: 62/5/3/4.

Ingredients:

Chicken eggs – 2 pcs.
Green beans – 150 g.
Sweet pepper – ½ pc.
Onions – ½ pcs.
Water – ½ cup.
Salt pepper.

Preparation:

Cut half the onion into quarter rings. Cut the bell pepper into strips. By the way, you can use other vegetables, for example green peas, zucchini or broccoli.
We heat a frying pan with a non-stick coating, do not grease it with anything, and immediately add green beans there. Cover with a lid and cook until the beans are defrosted.
Next add onions and bell peppers. Stirring constantly, fry for several minutes. Next, add about half a glass of hot water, cover with a lid, and simmer for another 5-7 minutes.
Beat the eggs into a bowl and mix a little with a whisk. Also, don’t forget to lightly salt and pepper them.
When excess liquid has evaporated from the vegetables, add eggs to them. Stirring constantly, fry for another 2-3 minutes.

Eggs

Fresh tomatoes can be replaced with the same amount of any frozen vegetables.

Omelet with tomatoes.

Beat 3 eggs with 70 ml. milk, add salt and pepper to taste. Place finely chopped tomato in a frying pan heated with a drop of oil. Simmer for 2-3 minutes over low heat. Pour the beaten eggs into the pan, cover and fry for 7 minutes.

Baked green beans and milk omelet with a piece of low-fat cheese.

Wash green beans (150 g), dry and cut off the tails on both sides. Place in a baking dish, drizzle with olive oil, salt and pepper. Bake for 10 minutes in an oven preheated at 200 degrees. Remove, stir and bake for another 10-12 minutes until golden brown. Omelette of 2 eggs and 50 ml. Prepare milk according to the usual recipe. Place beans, omelet on a plate, add green salad leaves.

Curd omelette.

Mix 2 eggs with 100 g of low-fat cottage cheese and a pinch of salt. Place the mixture into a heated frying pan. Cook covered over low heat until golden brown. Then turn over and fry on the other side. Serve with fresh or roasted vegetables.

Funchoza with vegetables and chicken in soy sauce

A very tasty low-calorie dinner, which contains a lot of vegetables, spicy chicken and just a little funchose. Even those who are not on a diet eat it with pleasure, so the dish can be safely prepared for dinner for the whole family.

KBJU per 100 g: 114/13/1/14.

Ingredients:

Chicken breast fillet – 550 g.
Funchoza – 140 g.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onions – 1 pc.
Soy sauce – 4 tbsp. l.
Spices to taste.
Vegetable oil – 1 tsp.

Preparation:

Cut the chicken breast fillet into cubes, add a mixture of ground peppers, dry garlic, and Provençal herbs. Fry in olive oil for 8–9 minutes. If you have a good non-stick frying pan, you can do without oil altogether.
Meanwhile, chop the vegetables in random order.
Add onions and carrots to the poultry meat. Cook covered over medium heat for 7–10 minutes. Next come sweet pepper, soy sauce, simmer for another 5 minutes.
Prepare funchoza according to the instructions indicated on the package. Usually it is prepared in two ways: poured with boiling water for 5 minutes or boiled for 2-3 minutes in boiling water.
As soon as the chicken with vegetables and noodles are ready, combine them in a frying pan and mix well. To serve, sprinkle the dish with sesame seeds.

Cool tip

In the end, we want to give you very useful advice: make your preparations in advance ! Of course, it is impossible to prepare a quick, delicious dinner “from nothing” in 5 or 10 minutes. Even if your refrigerator is full of food, it still takes time to prepare it!

From all this follows the main rule of a quick dinner: make parts of the dish in advance . For example:

when you have a free day, prepare minced meat/cut poultry, meat or fish into portions, put into bags and freeze,

a very good idea would be to boil eggs, cereals and pasta for storage in containers,
make your own chicken roll Tastier than in a restaurant: cheap chicken roll in a bottle for sandwiches - 4 simple recipes that are very tasty to add to ready-made dishes: for scrambled eggs in the morning, for porridge or sandwiches,

the same goes for fish: salt pink salmon ( Is it possible to salt fish in 2 hours: a completely safe recipe for salted pink salmon - indistinguishable from salmon! ) or mackerel ( Cheap DIY delicacy: mackerel in a bottle that will surpass even salmon in taste ) and enjoy them then all week,

don’t shy away from canned food - they are very good and help us save our time,
even vegetables and fruits can be cut in advance and stored in the refrigerator,

prepare melted cheese, with which you can prepare a snack with pita bread or a sandwich at any time in 5 minutes.

In the evening, wash, peel and place in separate containers all the products that will be useful to you for preparing a simple dinner. You can even try breaking them down into daily portions.

Turkey with mushrooms in cream sauce

Amazingly delicious turkey with champignons in creamy sauce. It goes well with fresh vegetables and brown rice. If you haven't prepared this dish before, I'm sure it will become a regular feature at your family dinners.

KBJU per 100 g: 70/12/2/1.

Ingredients:

Champignons – 400 g.
Turkey fillet – 750 g.
Cream 10% – 200 ml.
Onion – 1 pc.
Salt pepper.

Preparation:

We chop the champignons large enough to create a dish with a bright mushroom flavor. Cut a small onion into quarter rings.
Cut the turkey fillet into cubes. Instead of turkey, you can use chicken fillet or any other meat.
Place the mushrooms in a well-heated frying pan. We do not lubricate the pan with anything, as the mushrooms will release a sufficient amount of juice. After 5 minutes, when the mushrooms have softened a little, add the onion. Stir and simmer again under the lid for another couple of minutes.
Add the meat and mix well so that it is evenly distributed with the mushrooms. After the meat has been stewed for 7 minutes under the lid, add salt, pepper and your favorite spices, such as nutmeg.
Next, pour in the low-fat cream and cover with a lid. Simmer for about 5 more minutes.

Zucchini spaghetti with chicken and soy sauce

Proper, healthy zucchini paste that you can eat every day without harming your figure. Thanks to the chicken fillet, the dish contains healthy protein, and the unusual zucchini paste saturates it with fiber.

KBJU per 100 g: 43/6/0.7/3.

Ingredients:

Zucchini – 3 pcs.
Chicken fillet – 600 g.
Garlic – 2 cloves.
Soy sauce.
Italian herbs.

Preparation:

Wash three medium zucchini and grate them on a Korean carrot grater along with the peel. You can also cut zucchini without using a grater, but it will be much longer and more difficult.
Cut the chicken breast fillet into small pieces. Finely chop the garlic.
Next, you need to fry the fillet and zucchini separately. Place two frying pans on heat and add a drop of olive oil to each.
Add the zucchini noodles and chicken and fry, stirring occasionally. 3-4 minutes before the zucchini is ready, add garlic and spices.
Place the finished spaghetti on a plate and add chicken fillet. We complement the dish with a small amount of soy sauce and sesame seeds.

Is eating late in the evening dangerous?

At the end of the day, your metabolism is slow, so eating fatty and high-calorie foods can cause you to gain extra pounds. Therefore, for dinner you can eat dishes that are easily digestible, satisfy hunger and contain a limited amount of calories.

An overly rich dinner, organized shortly before bedtime, brings enormous 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 slow metabolism provokes the formation of stones in the gall bladder;
an overfilled stomach puts pressure on neighboring organs, which negatively affects their functioning;
Abdominal discomfort can cause insomnia.

Important! Therefore, doctors recommend having dinner at least 3 hours before going to bed.

Quiche with salmon and broccoli on cottage cheese dough

Dietary quiche, also known as an open pie, filled with red fish and broccoli in a filling based on milk and eggs. The pie turns out very tasty, tender, but at the same time with a crispy crust. A win-win option for a hearty dinner that will definitely not make you gain weight.

KBJU per 100 g: 150/14/4/7.

Ingredients:

Cottage cheese – 200 g.
Corn flour – 50 g.
Rice flour – 50 g.
Eggs – 2 pcs.
Olive oil – 1 tsp.

Filling:

Eggs – 2 pcs.
Broccoli – 100 g.
Red fish – 350 g.
Milk – 70 ml.
Salt, spices.

Preparation:

First, let's prepare the dough. Beat eggs into a deep container and add cottage cheese. Mash everything thoroughly with a fork. Next, add two types of flour, olive oil and knead the dough.
With wet hands, place the curd dough into the baking dish. By the way, my mold is silicone, 25 cm in diameter. Carefully form the bottom, sides and pierce the dough with a fork. Bake the base in the oven for 15 minutes, temperature 180 degrees.
Then place pieces of red lightly salted fish and broccoli on top of the base.
To make the filling, mix eggs, milk, salt and pepper to taste in a bowl. Fill the pie with filling.
Return the pan to the oven for another 15–20 minutes. Cut the finished pie into portions and serve warm.

What foods are best not to eat in the evening?

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

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

White bread, buns, baked goods - premium flour, which is part of these bakery products, has a high glycemic index. Therefore, within an hour after eating these products, you feel strong hunger, which provokes overeating at night.
Red meat - the product contains a large amount of tyrosine, the consumption of which increases the level of adrenaline in the blood. It stimulates the nervous system before bedtime. Red meat also takes a long time to digest, causing a feeling of heaviness in the stomach.
Smoked meats contain a lot of salt and fat, causing swelling, dry mouth and excess weight gain.
Rice is a grain rich in starch and fast carbohydrates, so a dietary dinner for both men and women should not include rice.
Chocolate is a product rich in caffeine, sugar, and fast carbohydrates. It can be included in the daily diet in minimal quantities, but it is not advisable to consume chocolate in the evening, as it excites the nervous system and quickly turns into subcutaneous fat.
Sweet fruits contain simple carbohydrates and sugar, so when metabolism slows down in the evening, they lose their benefits, slowing down the weight loss process.
Horseradish, mustard, all kinds of spices put a heavy load on the gastrointestinal tract, which functions slowly at the end of the day.
Fast food should not be present at all in the diet of a person losing weight.

Fish baked with vegetables in the oven

Hearty and very healthy baked fish with vegetables in foil in the oven. For this recipe I used sea bass, but you can use other less fatty fish, such as hake or pollock. White fish contains practically no fat, is balanced in amino acids, and thanks to its soft fibers is easily digestible.

KBJU per serving: 254/35/7/9.

Ingredients:

Sea bass – 250 g.
Broccoli – 150 g.
Brussels sprouts – 80 g.
Carrots – 1 pc.
Tomato – 1 pc.
Olive oil – ½ tbsp. l.
Salt, spices.

Preparation:

Cut the broccoli into small florets. Cut carrots and tomatoes into small pieces. Cut Brussels sprouts in half. In general, you can take any vegetables that you like best.
Lightly salt the vegetables and add your favorite spices for vegetables. Add a little olive oil, stir everything well. Don't be afraid to use vegetable oil; a small amount won't do any harm.
Coat a piece of sea bass with spices. I took smoked parika, fish seasoning and a little salt to prevent the fish from being too bland.
Place the fish in a dish lined with foil, and distribute the prepared vegetables around it. Cover everything on top with another layer of foil.
Preheat the oven to 180 degrees. Let the dish bake in this form for 20 minutes. Then remove the top layer of foil and bake for another 10–15 minutes.

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-calorie and healthy.

Features of a proper dinner for those on a diet:

Eat protein foods that are quickly absorbed by the body and satisfy hunger. You can combine proteins with carbohydrates obtained from non-starchy vegetables. They contain fiber necessary for the proper functioning of the intestines.
Prepare non-hot dishes for your last meal.
Since dinner should be low-carb, avoid eating fruits and dried fruits. It is better to eat these foods in the first half of the day, as they keep the body in good shape, preventing it from adjusting to a night's rest.
You need to have dinner 3 hours before bedtime. Therefore, if a person goes to bed at midnight, he can eat after 6 pm.

Protein cake with chicken breast and cottage cheese

A savory, very juicy snack cake made from egg pancakes filled with chicken breast and cottage cheese - an ideal protein dinner. The dish is very satisfying and satisfies the feeling of hunger for a long time, I advise you to try it.

KBJU per 100 g: 105/14/4/1.

Ingredients:

Boiled chicken fillet – 200 g.
Eggs – 6 pcs.
Cottage cheese 1% – 200 g.
Natural yogurt – 3 tbsp. l.
A bunch of dill.
Tomato – 1 pc.
Lettuce leaves.
Salt pepper.

Preparation:

Cut the boiled chicken breast fillet into small cubes. You can also use turkey breast instead of chicken.
Let's make egg pancakes. Beat eggs into a deep container, add chopped dill, salt and mix everything well.
Pour the egg mixture into the frying pan in portions, fry the pancakes on both sides. From this amount of ingredients I got four pancakes.
Separately mix cottage cheese with yogurt, add a little salt, mix.
Let's start assembling the cake. Spread the curd mixture onto the pancake, then lay out the breast, then thinly sliced tomatoes, lettuce, and another pancake on top. Next we repeat the same steps. Place the cake in the refrigerator to soak for 3-4 hours.

Cottage cheese

Baked cheesecakes.

Low-fat cottage cheese – 200 gr., oatmeal – 80 gr., honey – 3 tbsp. spoons, egg - 1 pc., baking powder (or 1 teaspoon of soda, slaked with vinegar). Using a fork, lightly mash the cottage cheese, add honey, egg and mix well. Grind the oatmeal in a blender to fine crumbs and add to the main mass. Add baking powder, knead the dough and leave it in a warm place for about 30 minutes (the flakes should swell). With slightly moistened hands, form cheesecakes no more than 1 cm thick. Place cheesecakes on a sheet with a non-stick surface and bake in an oven preheated to 160 degrees for 30 minutes.

From the specified amount of ingredients you will get 6 large cheesecakes.

Salted cottage cheese with herbs and tomatoes.

Wash and cut 2 tomatoes into cubes. Peel and chop a couple of cloves of garlic using a press. Finely chop a small bunch of parsley. Mix everything together with the curd mass, season with 1 tbsp. low-fat sour cream, 1 tsp. olive oil, salt and pepper to taste. Serve on green salad leaves.

Cottage cheese with berries and cinnamon.

Mix low-fat cottage cheese (150 g) with a small amount of cinnamon. If the cottage cheese is dry, you can add 1 tbsp. low-fat sour cream. Decorate with any berries - strawberries, raspberries, cherries. You can use both fresh and frozen berries.

Salad with vegetables, turkey and egg pancakes

Very light, easy to prepare salad. It has a lot of protein, a minimum of fat and carbohydrates, so it is good for the evening for those losing weight. Shrimp can be a good substitute for turkey in this recipe, because seafood is a godsend for anyone who cares about their figure.

KBJU per 100 g: 75/11/2/2.

Ingredients:

Turkey fillet – 250 g.
Chinese cabbage.
Cucumbers – 2 pcs.
Eggs – 2 pcs.
Yogurt – 70 ml.
Lemon juice.
Salt, spices.

Preparation:

Chop the Chinese cabbage and cut the cucumber into cubes. We also cut the boiled turkey breast into cubes. You can use chicken, but turkey is juicier.
Beat the eggs into a bowl, add salt and spices to taste. From this mixture we prepare egg pancakes. Roll the cooled pancakes into a roll and cut them into thin strips.
Combine the prepared ingredients in a salad bowl. Salt, pepper, add yogurt and a little lemon juice.
Mix everything well, the delicious protein salad is ready.

The main principles of a healthy dinner

What is important to know? Firstly, you should never skip dinner. Dinner should be a full meal, not a light snack. Secondly, choosing the right foods for dinner will help you improve digestion, avoid hunger, and also give your muscles material to repair and build during sleep. Thirdly, for weight loss it is important not only how you have dinner, but also how you eat during the day.

Always remember that improving nutrition means 80% of the solution to the issue of losing weight.

Before we get into specific dinner options for weight loss, let's first look at the basic principles of creating a healthy dinner. So what is important to know about your last meal?

You need to have dinner approximately 2.5-3 hours before bedtime. Not earlier, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to be absorbed.
To avoid overeating for dinner, be sure to have a full breakfast, lunch and afternoon snack.
Forget about the rule: do not eat after 18.00. Unless, of course, you go to bed at 21.00.
Also, forget about the rule: “eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” You need to have dinner, otherwise hungry evenings will definitely lead you to an eating breakdown.
But there is no need to overeat in the evening. Avoid situations where you snack during the day, and in the evening you decide to catch up on what you missed for the whole day.
As a rule, dinner should be 20-25% of the daily caloric intake.
An ideal dinner for weight loss should include protein and fiber-rich foods. Protein is a tool for building our muscles and bones, and fiber is a product that provides long-term saturation and is not processed into fat cells.
If you still couldn’t control yourself and ate too much for dinner, don’t go on a hunger strike the next day. Better organize yourself an additional cardio workout or other physical activity.
You can limit yourself to evening kefir for dinner, but only if you eat your calorie allowance during the day. Not the conventional 1000 kcal, but the full norm. See our article on counting calories.
The most important rule for losing weight: eat less than your body can burn in a whole day. Therefore, yes, counting the caloric content of the diet and maintaining the balance of dietary fat is the basic principle of nutrition throughout the day, regardless of the correct “dinners” and “breakfasts”. BUT! If you learn to properly plan your menu during the day, you are guaranteed to achieve weight loss faster.

What is not recommended to eat for dinner for weight loss:

baked goods, flour, confectionery
potatoes, pasta, white rice
fried foods
sweet fruits (bananas, grapes, peaches, watermelon, melon, mango)
dried fruits and nuts (it’s better to put them aside for the first half of the day)
products containing industrial sugar (sweet yoghurts and curds)

What else to read about nutrition:

CORRECT NUTRITION: a detailed guide to switching to PN
All about simple and complex carbohydrates for weight loss
Counting Calories: A Detailed Step-by-Step Guide
Ready-made menu for 1500 calories: plan for 7 days with KBZHU

Examples of dinners for weight loss

If you want to get into great shape as quickly as possible, then you need to be very responsible when choosing dinner. There are certain foods that are taboo, but there are also great alternatives. You can even combine several of the products suggested below.

Lean fish or seafood. Fish and seafood are an ideal dinner option for weight loss. First of all, it is pure protein. Secondly, it is a source of useful vitamins and microelements. Thirdly, it is nourishing and tasty. You just don’t need to fry them; it’s better to boil, stew or bake. You can add a portion of fresh vegetables to fish and seafood. It is advisable to choose low-fat varieties of fish for dinner.
Lean chicken or turkey. Chicken breasts are a classic dinner option for those losing weight. Again, avoid the option of frying in oil, otherwise the dish will cease to be so unconditionally healthy. If you want to diversify your meat menu, you can cook turkey fillet.
Cottage cheese. Another indispensable product for weight loss is cottage cheese. It contains the “long” protein casein, which is simply necessary for muscle recovery. Cottage cheese can be eaten with white natural yogurt. Moreover, it is better to avoid not only fatty dairy products, but also completely low-fat ones.
Vegetable salad with low-fat cheese. Vegetables are the main source of fiber, which helps normalize digestion. Therefore, an evening vegetable salad will come in handy. You can supplement it with pieces of low-fat cheese. When choosing cheese, choose one that contains more protein and less fat.
Stewed or boiled vegetables. If you are not a fan of raw vegetables, then stewed and boiled vegetables can be an excellent alternative. You can buy ready-made vegetable mixtures (just check whether the composition is natural) or, for example, broccoli, cauliflower, cabbage. You can also indulge in carrots, beets, and pumpkin, although it’s better not to overuse starchy vegetables at night if you want to lose weight.
Boiled eggs or omelet. Dinner for weight loss can also consist of eggs, and it is better to opt for boiled eggs. You can add the same vegetables to the eggs, raw or cooked. An omelette is also a good dinner option if you fry it with a minimum of oil or bake it in the oven.
Fermented milk products with unsweetened fruit. Well, still, let’s not ignore kefir. For those who like to have a quick dinner, a fermented milk drink with an apple or other unsweetened fruit or berry will be an acceptable dinner option for weight loss. Of course, this is not a protein dish or fiber, but if you ate a balanced diet during the day, then such a dinner has a place.

If after dinner your hand still voluntarily reaches for the refrigerator, then a simple way to discourage your body’s appetite is simply brushing your teeth. This method is guaranteed to help you forget about hunger. But if this method does not help, and you still feel very hungry, then there is a high probability that you are undereating during the day (that is, not reaching your calorie intake) or skipping meals. For example, the lack of a full breakfast or lunch very often leads to uncontrollable evening hunger.

Selections of dishes for breakfast, lunch and dinner:

Top 25 dietary recipes for breakfast
Top 10 simple pp breakfasts for 250-300 kcal
Top 20 healthy and tasty PP lunch recipes
Top 10 light dinners before bed for 100-150 kcal

Baked chicken rolls in coconut sauce

Interesting chicken fillet rolls with Chinese cabbage in a sauce based on coconut milk and peanut butter. The dish is very unusual, but at the same time tasty and very nutritious. By the way, Chinese cabbage is a valuable source of vitamin K and potassium, helps get rid of swelling and promotes weight loss.

KBJU per 100 g: 97/12/4/2.

Ingredients:

Chicken fillet – 500 g.
Beijing cabbage – 380 g.
Salt, spices.

Sauce:

Coconut milk – 150 ml.
Lemon juice – 1 tbsp. l.
Onions – 1 pc.
Garlic – 2 cloves.
Peanuts – 40 g.

Preparation:

Cut the chicken breast fillet into slices about one centimeter thick. Add a little salt to the resulting plates and coat them with smoked paprika.
We cut off the toughest part from the leaves of Chinese cabbage so that it is convenient to roll them into rolls.
Place each chicken fillet plate on a cabbage leaf. We roll everything into a roll so that it does not unfold, and pin it with a toothpick. Place the pieces in a heat-resistant form.
Let's prepare the coconut sauce. Place a small onion, garlic cloves, peanuts, coconut milk, and lemon juice into a blender bowl. Blend everything with a blender until smooth. Pour the prepared sauce over the rolls.
Preheat the oven to 180 degrees. Place the pan with the rolls in the oven and bake for 30–40 minutes. When serving, pour the sauce over the rolls.

Fish

Steamed fish with a side dish of fresh vegetables.

Wash the fish, cut into slices, add salt, sprinkle with lemon juice and let stand for 5-7 minutes. Pour two glasses of water into the multicooker bowl (you can add a sprig of rosemary to the water - it goes well with fish). Place a steaming container on top and place the prepared pieces of fish. Cook in the “steam” mode for 10 - 15 minutes. Serve with any fresh vegetables - cucumbers, tomatoes, radishes, spinach, green salad, etc.

Fish or chicken cutlets baked in the oven with a side dish of fresh vegetables.

Chicken or fish fillet – 500 g, 1 egg, kefir – 50-70 ml., whole grain flour – 3-4 tbsp., a large bunch of different greens – dill, parsley, cilantro, green onions, salt, spices – to taste . Cut the fillet into small pieces (up to 1 cm) or grind using a blender. Finely chop the greens. Mix all ingredients and spoon onto a non-stick or parchment-lined baking sheet. Bake in the oven at 180 degrees for 30-40 minutes. Serve with any fresh vegetables - cucumbers, tomatoes, radishes, spinach, green salad, etc.

Sea fish with spices and lemon, baked with vegetables.

Fish fillet - 400 g, lemon juice - 2 tbsp. l., fresh dill - 30 g, frozen mixed vegetables - 300 g, olive oil - 1 tbsp. l., 2 cloves of garlic, cream - 50 ml., grated cheese - 200 g., salt, ground black pepper, dried thyme, dried coriander. Wash the fish fillet and dry with a paper towel. Sprinkle with lemon juice, sprinkle with thyme, coriander, salt and pepper. Leave for 15 minutes. Chop the dill into small pieces, slightly defrost the vegetables. Heat the oven to 180°C. Grease a baking dish with olive oil and place half of the dill in it, place the fish on top and sprinkle with the rest of the dill. Peel the garlic, pass through a press and mix with cream. Pour over the fish, place vegetables on it and sprinkle with cheese. Bake for 40 minutes.

Chicken meatballs with bulgur in tomato sauce

Lean poultry is one of the best options for dinner. It is quickly absorbed, saturates well and has a complete amino acid composition. A great addition to this dish would be something light, such as a fresh cucumber salad with cherry tomatoes and bell peppers.

KBJU per 100 g: 81/12/1/6.

Ingredients:

Chicken fillet – 500 g.
Boiled bulgur – 100 g.
Onions – 100 g.
Sour cream – 1 tbsp. l.
Tomato paste – 2 tbsp. l.
Corn starch - 1 tbsp. l.
Water – 250 ml.

Preparation:

Using a blender, grind the chicken fillet into minced meat. We also chop one medium or two small onions.
Combine chopped onion with minced meat. Next, add pre-boiled bulgur to the meat. Add a little salt and spices.
We make balls from the resulting minced meat. Immediately place them in a baking dish.
In a convenient container, combine natural tomato paste, low-fat sour cream, and corn starch. Fill everything with hot water. For taste and aroma, add smoked paprika and a little salt. Mix everything well.
Pour tomato sauce over the meatballs. Place in an oven preheated to 180 degrees for 35–40 minutes.

Other

Broccoli and chicken casserole.

Chicken fillet - 200 g, broccoli (can be frozen) - 700 g, sour cream 10% - 175 g, low-fat cheese - 80 g, chicken eggs - 5 pcs., salt, pepper, curry - to taste. Boil chicken fillet until cooked, broccoli until half cooked. Cool the fillet and chop finely. Grease a baking dish with a drop of oil, add broccoli, then chicken. Salt, pepper, add curry. Grate the cheese, mix it with eggs and sour cream in a separate bowl. Pour the egg mixture into the mold and bake in an oven preheated to 180 degrees for 30-40 minutes.

Stewed beans with champignons.

Red beans - 2 tbsp., champignons - 400 g., onions - 2 pcs., garlic - 2-3 cloves, dill - 1 bunch, ground coriander - 0.5 tsp, ground red pepper - 0.5 tsp, salt - to taste.

Soak the beans in plenty of water for 6-8 hours. After 3-4 hours you will need to drain the water and pour new one. Pour the soaked beans with clean water, bring to a boil, and then cook over low heat for 1.5 hours until soft. When the beans are cooked, place them in a colander and let the water drain. Cut the champignons into small pieces, finely chop the onion, mash the garlic using a press, finely chop the dill. Heat a non-stick frying pan, place the champignons in it, cover with a lid and cook until the mushrooms soften and release juice. Then open the lid and fry the mushrooms for several minutes until the moisture evaporates. Add finely chopped onion to the champignons and fry everything over low heat for 15 minutes, stirring. Then add boiled beans, garlic, herbs, salt, coriander and ground red pepper to the pan. Mix well, remove from heat, and let stand covered for 5 minutes. Bon appetit!

Dietary casserole of vegetables and chicken

A healthy low-carb dinner that will satisfy your hunger and help you maintain a slim figure. The casserole is made from seasonal vegetables with white poultry meat.

KBJU per 100 g: 77/10/2/2.

Ingredients:

Chicken fillet – 500 g.
Large tomato – 1 pc.
Zucchini – 300 g.
Sweet pepper – 2 pcs.
Green onions.
Eggs – 2 pcs.
Sour cream 15% – 2 tbsp. l.
Milk – 50 ml.
Cheese – 30 g.
Salt, spices.

Preparation:

Cut the tomato, zucchini, and sweet pepper into small cubes. Cauliflower, carrots, corn, and zucchini are also great here. Chop a bunch of green onions.
Cut the chicken breast fillet into pieces. White fish fillets are also good for this recipe.
We connect the prepared cuts together. Add salt, dry garlic, a little curry seasoning. Mix everything well and put it in the mold.
To fill, combine eggs, low-fat sour cream, milk, and a pinch of salt. Pour the vegetables and meat into the mixture.
Place the mold in the oven, preheated to 190 degrees for 40–45 minutes. 10 minutes before cooking, sprinkle the casserole with a small amount of grated cheese.

Main conclusions

Dinner is an important meal, even though it should be low in calories. It allows you to maintain normal metabolism, which is necessary for effective weight loss.
The last meal should include foods rich in proteins, complex carbohydrates, macro- and microelements, vitamins, and fiber.
You need to eat at least 3 hours before bedtime.
Prohibited foods include baked goods, sweets, fried foods, smoked foods and other foods that are difficult to digest.
Dinner can consist of healthy and tasty dishes that contain a minimum of calories and satisfy your hunger.