Healthy and light dinners to lose weight

Healthy and light dinners to lose weight

You don’t need to skip meals to lose weight. Preparing them with nutrient-rich foods is the best way to lose weight healthily. In this article, you will find some interesting proposals.

If you are trying to lose weight, you should know that skipping main meals or spending long periods on an empty stomach is not advisable. Just choose healthy and nutritious foods with which to prepare, for example, healthy and light dinners.

Although it is increasingly common to skip dinner to reduce calorie intake, scientific evidence shows that the key to everything lies in the foods chosen to prepare the various meals. Therefore, it is preferable to consume healthy and light dinners prepared with quality ingredients to lose weight.

Healthy and light dinners to lose weight

Dinner is one of the five meals that make up a healthy diet, as long as it is balanced and suited to individual needs. Several studies claim that it helps in the fight against extra pounds, especially when consumed two hours before going to bed.

At the same time, it shortens the night fasting period, helping to keep hunger under control during the day. For dinner, you can safely eat meat and carbohydrates, such as rice or pasta, as long as they are well balanced. In the following lines, you will find some valuable suggestions.

Healthy nutrition and macronutrients.

Those who want to lose weight should not skip dinner but choose healthy foods with a high nutritional value.

Dine following a healthy schedule

Basing your diet on healthy and nutritious foods increases the chances of maintaining a healthy and stable weight. The Mediterranean diet, for example, is one of the diets that has shown preventive effects on cardiovascular and metabolic diseases, such as obesity.

This meal plan comprises foods of plant origin, rich in antioxidant compounds such as polyphenols, flavonoids, and phytosterols. Contains protein sources and fatty acids, two essential macronutrients in any diet. But it also offers:

  • Whole grains.
  • Fruit.
  • Vegetables.
  • Legumes.
  • Oilseeds such as flax and chia seeds.
  • Extra virgin olive oil.
  • Sea fish and shellfish.
  • Skimmed dairy products.
  • Lean red meats and eggs in moderate quantities.
  • Plenty of water.

However, it is possible to follow other diets to ensure a healthy diet. The important thing is to avoid consuming ultra-processed foods, not indicated from a nutritional point of view.

As for cooking, if you intend to prepare healthy and light dinners, avoid frying and opt for grilling, steaming, baking, and the like. Here are some ideas to prepare at home.

1. Fish fillet with vegetables and potatoes

Fish is high in healthy omega-three fats. In addition to being light, this dish is also straightforward to cook, as it only takes 20 minutes to prepare.


  • 1 fillet of hake.
  • 1 small carrot.
  • 1/4 red pepper.
  • 1/2 bowl 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.


  • Cut and boil the vegetables.
  • Meanwhile, season and salt the fish to taste.
  • Heat a pan with olive oil and put the vegetables to cook.
  • Once cooked, drain them, arrange them on a plate, season and add the seeds.
  • Meanwhile, cook the fillet.
  • Finally, remove the fillet from the heat and serve with the vegetables.

2. Noodles with vegetable sauce

Who said we couldn’t have carbohydrates for dinner? The important thing is to combine them with vegetables to get the right balance of nutrients. If you are a pasta lover, don’t miss this recipe.


  • Tagliatelle (70 g).
  • 1 tomato
  • 1 small onion
  • 1/2 carrot.
  • 1/2 bowl of broccoli.
  • 1 teaspoon of olive oil (8 g).
  • Grated cheese.
  • Salt and seasonings to taste.


  • Cut the vegetables and cook over medium heat ( it is not necessary to use oil ).
  • Once ready, season and season with salt.
  • Boil the water and then add the pasta.
  • Once cooked, drain the pasta and season with the desired amount of sauce and cheese to taste.

Noodles with vegetable sauce for healthy and light dinners.

Pasta, provided it is in moderate quantities, can be eaten for dinner. It is essential to combine it with other healthy ingredients such as vegetables to obtain a balanced dish.

3. Chicken with mustard and salad garnish

Salads are perfect as healthy and light dinners, as they are low in calories. If consumed alone, however, they cannot keep us satisfied for long. We, therefore, propose that you add chicken as a protein source.


  • Skinless chicken (200 g).
  • 1 teaspoon of mustard (15 g)
  • 1 teaspoon of olive oil (8 g).
  • 1/2 bowl of chopped rocket (100 g).
  • 1 tomato.
  • Salt and seasonings to taste.


  • Season the chicken, then sprinkle it with mustard.
  • Then cook it on the grill or in the oven with a bit of olive oil.
  • Cut the salad.
  • Serve on a plate and enjoy your meal!

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