What can you eat healthy for dinner? Diet “Minus dinner” - “Getting ready for summer!!! Now we live without dinner!!! How to skip dinner and lose weight? Easily!!! I share my experiences and secrets on how to outwit the body and achieve excellent results!”

Dinner is the most controversial meal of the day, especially for women watching their figure or trying to lose weight. Avoiding a heavy dinner is considered the basis of a healthy diet. How legitimate is this statement, is it worth limiting yourself to an evening meal, and what should a proper dinner be like in order to benefit your health?

In this article you will find answers to the most important and popular questions about healthy eating before bed.

Why you need to have dinner

The statement that it is necessary to have dinner strictly before 18:00 in the evening has long lost its relevance. This only applies to people who are early risers, who wake up early and go to bed no later than 21.00. Others can adhere to this principle - have dinner 3-4 hours before going to bed. Thus, if you are used to falling asleep at 12 o'clock at night, you can safely have a meal at 8 or even 9 pm. In the allotted 3 hours before bedtime, food will have time to be digested, and extra pounds on the waist and hips will not make themselves felt.

French nutritionists have proven that skipping dinner when the gap between meals is 12 hours or more is harmful to health. This approach will not help you lose weight, much less maintain activity and good health. For proper functioning, the body needs glucose, which is wasted at a rate of 6 g per hour. If the body does not receive food for a long time, it begins to use up internal reserves. You shouldn’t flatter yourself with hopes that fat deposits will be the first to “go to work.” First, proteins found in muscles, bones and blood will begin to be used. And only then carbohydrates and fats will be consumed.

Therefore, fasting will primarily affect the state of the musculoskeletal system. Bones will become brittle, teeth will deteriorate, and muscles will be unable to withstand physical activity. This is especially true for those who like to exercise after work. Training leads to increased energy consumption, so evening fasting will only contribute to exhaustion of the body.

What else is a good dinner good for:

serves as an excellent antidepressant, calms the nerves and promotes sound sleep;
helps to avoid hypovitaminosis and mineral deficiency;
strengthens the immune system and prevents diseases gastrointestinal tract.

But the most important thing is that in the evening you can not rush anywhere, but eat food slowly, chewing thoroughly. Many people know that thorough chewing promotes rapid satiety, which means hunger can be satisfied faster and with less food.

Important! The break between daily meals should be about 4 hours. The optimal interval between the evening and morning meals is 10 hours.

What should dinner be like?

Proper dinner for weight loss and good health should be based on two principles - moderation and easy digestibility of dishes. According to nutritionists, the evening meal should account for no more than 20-25% of the daily calorie intake. You can focus on the average serving size or the average energy value of dishes. The evening portion size intended for a man should be approximately 350 g; women should reduce it by 100 g.

It is better to leave fatty meat or fatty fish, but you should not dine on fermented milk products alone. Proteins play a leading role in the evening meal - they are easily digested and do not cause heaviness in the stomach. The amino acids that make up protein serve as the basic building materials for all tissues, have a beneficial effect on the condition of muscles, bones, skin, hair and teeth.

A wide variety of vegetables will be a good “companion” for proteins. They combine perfectly not only organoleptically, but also chemical properties. It should be taken into account that the volume of vegetables should be twice as much as protein.

If you cannot withstand a long three-hour period before going to bed, a healthy dinner can be divided into two meals - first eat the main course, and after a couple of hours drink a glass of fermented baked milk or kefir.

Eating dinner in front of the TV or computer monitor is a bad habit. Watching movies and shows distracts you from eating, and as a result, you risk overeating, food will take longer to digest, and it will be more difficult to fall asleep. Interesting fact Scientists have found out that they claim that slow lyrical music will be an excellent accompaniment for an evening meal. But when listening to rhythmic dance tunes, people tend to consume more food.

Important! Energy value dinner should not exceed 400 kilocalories. Those who want to lose weight should reduce this figure to 300 kcal.

What to eat for dinner

The evening meal should include foods that contain a good portion of vitamins, as well as substances that promote rapid recovery after a hard day of work. It is worth including in a healthy diet dishes that provide restful sleep, and also take part in the synthesis of hormones and new cells. This simple reminder will help you decide what to eat for dinner.

Seafood. Shrimp, squid, mussels and octopus cover the body's needs for vitamins A, E, B, iodine, calcium, iron, phosphorus, potassium, zinc and selenium. Seafood contains more protein than meat, and it is digested much easier and faster. The easiest way to consume it is to prepare a seafood cocktail.
Turkey meat. Dietary meat contains a minimum of fat and cholesterol, which makes the product ideal for weight loss. The digestibility of turkey protein is 95%, which is significantly higher than that of rabbit and chicken meat. Turkey meat dishes can quickly fill you up, which means you won’t be able to eat a lot of them even if you’re very hungry.
Chicken breast. White chicken meat is much healthier than the dark meat typical of chicken legs. Breast contains less fat, cholesterol and difficult-to-digest compounds that cause a heaviness in the stomach. But there are enough vitamins in white chicken to maintain a healthy metabolism. Vitamins B9, B12, PP, A and H are considered especially valuable among them.
Low-fat fish. Low fat content is found in pike perch, pike, cod, flounder and pollock. These varieties are digested and absorbed in literally a couple of hours, so fish for dinner would be a smart decision. Along with fish dishes, the body will receive a large amount of iodine, fluorine, copper and zinc.
Leafy vegetables. The group includes iceberg lettuce, lettuce, watercress, parsley, arugula, kreid, dill, basil and chard. Leafy vegetables are a source of B vitamins. These organic compounds help convert consumed carbohydrates into glucose, which is essential for everyone’s work internal organs. Despite the low calorie content of greens, you can easily satisfy your hunger with a minimal portion.
Natural yogurt. The delicacy is rich not only in vital protein, but also in calcium, which strengthens bone tissue. Another value of yogurt is its beneficial probiotic bacteria. They destroy pathogenic microflora of the digestive tract and increase immunity. An important nuance: only natural products provide benefits, without additives, flavors or preservatives.
Kefir. The product is considered a classic of healthy eating and is most often included in the evening diet. The drink normalizes metabolic processes, supplies the body with vitamins and minerals, has restorative properties and helps satisfy evening hunger.
Nuts and seeds. They are used not as a main dish, but as a seasoning. Almonds, sesame seeds, pine and walnuts, cashews and flaxseeds go well with vegetable salads and meat dishes. Nuts contain large amounts of amino acids and vegetable oils that are beneficial to health.
Eggs. The benefits of chicken eggs are due to the presence of beneficial amino acids and vitamins - B, C, D, E. 14% - exactly the daily requirement of protein can be obtained by eating just one egg for dinner. It is better to boil eggs soft-boiled or prepare a steam omelet - in this form the product is best absorbed.

If a person experiences increased physical exercise, he won’t be satisfied with just one protein in the evening. Combining proteins with a small portion of carbohydrate foods will help normalize your energy balance. Healthy carbohydrates are found in buckwheat porridge and oatmeal, as well as pasta made from durum wheat.

What about sweets?

Very often in the evening there is a craving for sweets - this phenomenon is observed with a deficiency of carbohydrates and irregular nutrition. Warm tea with a spoon of sugar or flower honey, the same natural yogurt with the addition of berries, fruits or homemade jam will help to “stop” a sweet attack.

What to eat for dinner from sweets:

dates are the sweetest of dried fruits, since they consist of 70% fructose and sucrose, they satisfy hunger well and supply cells with amino acids;
dried apricots – dried apricots have an increased concentration of sugar, vitamins and minerals;
raisins - not only provide the body with glucose, but are also useful for overloading the nervous system;
marshmallows and marshmallows - high in pectin, useful for digestive disorders;
marmalade - it is best to choose a product based on healthy seaweed extract (agar-agar).

You need to eat these sweets in minimal quantities - literally a few berries or one or two lozenges.

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Important! The bulk of carbohydrates in the form of cereals, flour products and potatoes should come at breakfast and lunch. Dinner should consist mainly of protein foods.

What foods should you avoid?

Heavy, rich food with a lot of oil and fatty sauces is definitely not suitable for dinner. Packaged products instant cooking, fast food and flour products will be harmful to both well-being and slimness.

When compiling an evening diet for an adult or a child, you can focus on two conditional lists - black and gray. The black list includes foods prohibited for the evening meal. The gray category includes dishes whose consumption should be postponed to an earlier time so that they have time to be absorbed.

Black list:

all types of sausages - boiled, smoked, raw smoked, dried;
baked goods with and without cream - donuts, cakes, buns, pastries, pies, waffles;
carbonated drinks;
chips and other snacks;
White bread with yeast from refined flour;
side dishes of cereals and potatoes;
dumplings and dumplings;
sandwiches;
high-calorie fruits - bananas and grapes;
whole milk;
chocolate and chocolate candies;
coffee and strong tea.

Gray List:

meat dishes;
fish dishes;
legumes prepared by boiling or stewing;
dried fruits and low-calorie fruits;
sweet crackers, bread, unleavened cookies.

Important! Fats cannot be completely eliminated from the diet. They are necessary for the production of hormones, cell division and the absorption of vitamins. Among the fats consumed, a quarter should come from animal lipids, the rest from vegetable oils.

What to cook for dinner: healthy recipes

The list of foods allowed for dinner is quite extensive. It’s quite possible to create delicious and varied dinner options from them that will satisfy the body’s needs for healthy compounds.

Fish julienne

Products for 5 servings:

lean fish (fillet) – 300 g;
onions – 2 pieces;
wheat flour - 2 large spoons;
cream 10% fat – ⅔ cup;
Parmesan cheese – 150 g;
olive oil – 1 spoon:
salt and pepper to taste.

How to cook:

Rinse the fish fillet, remove excess water with a paper towel, and cut into small pieces.
Peel the onion, chop and fry in olive oil. It should become transparent and soft.
Add fish pieces to the onion, mix well and fry for 2-3 minutes.
Sprinkle the fried mixture with flour through a strainer to avoid lumps.
Pour in the cream in a thin stream, mixing well with the flour until smooth.
Season with salt and pepper, place in julienne molds and sprinkle with grated Parmesan.
Place in a preheated oven (180°C), bake for 10 minutes.

Light fish julienne goes well with any vegetable salad seasoned with vegetable oil.

Salad with vegetables and seafood

List of ingredients for 4 servings:

sea cocktail – 500 g;
lettuce - 1 large bunch;
medium-sized tomatoes - 6 pieces;
olive oil – 3 tbsp. spoons;
half a lemon;
salt and seasonings at your discretion.

Preparation:

Boil 2 liters of water and place the sea cocktail into the boiling liquid.
5-7 minutes after boiling, remove the pan from the heat, drain the seafood through a colander and rinse with clean cold water.
Roughly chop the tomatoes and tear the lettuce leaves with your hands.
Place all prepared products in a salad bowl.
Make the dressing - mix olive oil, lemon juice, salt and seasonings.
Pour the dressing over the salad, mix and serve.

Lemon juice in the dressing can be replaced with balsamic vinegar; if desired, you can marinate boiled seafood in it.

Chicken breast with bell pepper

Ingredients:

1 chicken breast on the bone or 2 pieces of fillet;
2 bell peppers, red or yellow;
soy sauce and yogurt - 1 table each. spoon;
1 teaspoon each a spoonful of mustard and red paprika;
2 cloves of garlic;
salt and pepper.

Step-by-step preparation:

Remove skin from chicken breast and wash under running water. If fillet is used, simply wash it.
Make several shallow cuts across the surface of the meat piece, add salt and pepper, trying to process the cuts as well.
Wash the pepper, cut lengthwise, remove the partitions with seeds, cut into strips.
Place a piece of bell pepper in each cut of the breast. A combination of peppers of several colors - green, red and yellow - looks beautiful.
Prepare a sauce from yogurt, chopped garlic, mustard, soy dressing and red paprika.
Gently coat the prepared breast with the sauce, trying to maintain the original configuration of the dish.
Line an oven tray with foil paper, place the chicken there and wrap the edges of the foil.
Bake for 30-40 minutes (depending on the weight of the meat).
Open the foil and bake for another 5-7 minutes on the grill until the top is browned.

The dish turns out very bright and appetizing, suitable not only for everyday, but also for a festive dinner.

Turkey with cheese

List of products for 4 servings:

a piece of turkey fillet weighing 250-300 g;
tomatoes – 2 pieces;
hard cheese – 150-200 g;
a mixture of Provencal herbs;
butter – 30 g.

Preparation:

Wash the meat, cut into flat wide strips, as for chops.
Rub each piece with salt and Provençal herbs.
Process the baking container butter on all sides, including the sides.
Place the prepared turkey in the pan.
Wash the tomatoes and cut into slices. It is better to use fruits with a dense structure that will retain their shape when baked. Place vegetables on top of the chops - a few circles for each piece of meat.
Grate the cheese and sprinkle on top of the tomatoes.
Place the dish in the oven for half an hour at 180°C. The meat should be soft, but not fried, so it is necessary to control the baking process.

Turkey baked in the oven is good warm, hot or even cold.

Lobio with green beans

List of ingredients:

green beans – 2 cups;
1 onion;
1 carrot;
2 bell peppers – green or red;
3 ripe tomatoes;
4 chicken eggs;
2 garlic cloves;
dry adjika, salt, seasonings to taste;
olive or sunflower oil.

Preparing the dish:

Wash the green beans well under running water, remove the stalks and dry tails.
Cut each pod into three parts and place in a pan of boiling water.
Cook for 5-7 minutes, then drain the water, drain the beans in a colander and rinse with cold water.
In a frying pan, sauté chopped vegetables - onions, garlic, carrots and peppers.
At the end, add diced tomatoes and beans, add dry adjika and half the prepared salt.
Make the egg filling - break all the eggs into a glass container, add salt and beat lightly.
Pour the egg mixture over the vegetables and cook for a few more minutes with the lid closed.

This version of the Georgian dish is considered one of the most dietary, as it is prepared without lamb and beef. Traditionally, lobio is served with pomegranate seeds, which are sprinkled onto the finished dish directly in a portioned plate.

Healthy eating is not a strict diet that deprives you of your favorite foods. Quicker, healthy eating helps you feel great, have more energy, improve your health and stabilize your mood.

What constitutes a healthy diet?

Eating healthy food doesn't have to be overly complicated. While some specific foods or nutrients may have a beneficial effect on your mood, it's the overall picture of how you're feeling that's most important. The cornerstone of a healthy diet should be replacing processed foods with unprocessed foods as much as possible. Eating food the way nature intended it can make a huge difference to your health.

All this time we were so worried about proper nutrition, between carefully counting calories and weighing portion sizes, reading different things and eating as many fruits and vegetables as we can, we have forgotten the main thing - when we ate it! Because according to research, the time you eat can have a huge impact on your weight loss, and your overall well-being.

What to eat for dinner with proper nutrition

It is an established fact that you need to have dinner 3-4 hours before you go to bed. This time is allotted for the body to digest food and absorb all nutrients. When you eat healthy, your dinner should contain the following foods:

Proteins: The best way planning a healthy dinner starts with choosing a good source of protein. Chicken is a common choice, but there are other healthy options. Let's look at some of them:

Fish. Dorado, tuna, hake and other fish are great for your dinner because they are rich in protein and very tasty. Many varieties of fish also contain important omega-3s fatty acid. Avoid breaded and various frozen fish products, always use high-quality and fresh fish.

Beef. This meat is an excellent source of protein, but should be consumed in reasonable portions. Try grilled steak or filet mignon; the meat should not be fatty.

Eggs. Although it may seem strange to eat eggs for dinner, an egg white omelet with vegetables can be a good dinner.

Vegetables and Greens: The best healthy dinner includes a wide variety of vegetables. So, after you choose your protein, fill the rest of your plate with your favorite vegetables and greens. Fresh peppers, spinach, carrots, red chard, zucchini and cucumber, dill, parsley, and green lettuce add color and flavor to your dinner.

A dinner based on the principles of proper nutrition is very simple - just two components: Protein and Vegetables. This is the key to your health and beauty.

Techniques for preparing a healthy dinner.

Your cooking technique can make a huge difference between a healthy meal and a dinner loaded with unnecessary fat and calories. Grilling, steaming, and roasting meats and vegetables are great for preparing a proper dinner because you don't need to use a lot of fat. Stay away from recipes that involve breading or frying. These cooking methods require you to use oil, which doesn't add much flavor but will add calories and unnecessary fat.

Portion size matters.

Recently, serving sizes have emerged. An approximate dinner portion should be 200g. But if you don't have a kitchen scale, visual cues can help with portion sizes. Your serving of protein should be the size of a deck of cards, and half a cup of vegetables or salad should be the size of a traditional light bulb. If you don't feel satisfied after dinner, add more leafy greens.

How to make vegetables tastier?

While simple salads and steamed vegetables can get boring quickly, there are many ways to add flavor to your vegetable dishes.

Add color. Not only do brighter, more colorful vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can add flavor and add visual appeal to dishes. Add color using fresh tomatoes, roasted carrots or beets, and roasted sweet, colorful peppers.

Boil green beans, broccoli, Brussels sprouts and asparagus in a new way. Instead of boiling or steaming these vegetables, try grilling them or baking them in the oven with spices. This will liven up your dinner and make it less boring.

More green greenery. Kale, arugula, spinach, broccoli and bok choy are all rich in calcium, magnesium, iron, potassium, zinc and vitamins A, C, E and K. To add flavor to your salad greens, try drizzling them with olive oil.

Knowing the basic principles of constructing a healthy dinner, it will not be difficult for you to eat healthy and healthy. Another thing is to find time to prepare food. Busy people have neither the energy nor the time for dinner. But even in such situations there is always a way out.

Many people know the golden rule of diets - do not eat after six in the evening. Women who are losing weight, and especially girls, try not to deviate from it. But doctors are sure that when fasting for more than 10-12 hours, digestion and metabolism are disrupted, neuroses and insomnia occur. Going to bed on an empty stomach is just as harmful as going to bed on a stomach full of high-calorie foods. Instead of dooming yourself to hunger pangs, you need to properly plan your diet and have dinner no later than 3 hours before bedtime.

A healthy dinner is very important for proper nutrition. In the evening you should not eat high-calorie foods, but you can only eat certain foods.

Healthy dinner for weight loss

A perfect dinner is just as important for your figure as your morning and afternoon meals. If you consumed heavy food during the evening meal, then losing weight is out of the question. Therefore, women are very concerned about the question: what can they eat for dinner if they eat properly.

The main thing is that the dishes should be healthy, but low in calories. There are recommendations for what you can eat in the evening. They must be followed.

Pasta, dumplings, dumplings, mayonnaise, chocolate, and potatoes should not be included in the diet.

Have dinner no later than 3 hours before bedtime.
Serving size for women is 250 g, for men – 350.
Energy-wise, dinner should be one fifth of your daily caloric intake.

Protein with vegetables or protein with greens are ideal dinner options. Animal proteins in a proper diet include fish, seafood, lean meat, eggs, cheese, and cottage cheese. Sample menu The best things to eat for dinner are listed below.

Green or herbal tea, as well as coffee with milk and cocoa, are good drinks.

Once or twice a week, animal proteins can be replaced with vegetable proteins - these are dishes made from beans, legumes, lentils, peas, but the fruits must first be soaked to eliminate the gas-forming effect.
For dinner, you can eat proteins in the form of nuts, but the nuts should not be fried, but dried.
For dinner you can only eat vegetables (in any form, except fried) or porridge - buckwheat, oatmeal, seasoned with any vegetable oil, mushrooms, dried fruits, berries and fruits - these are light dishes for dinner.

Varied dinner options

Here are some examples of what to eat for dinner when eating healthy.

Beef cutlets, cabbage salad with vegetable oil and lemon dressing, coffee with milk.
Fish baked in sour cream, vegetables, green tea.
Stewed chicken breast, omelet with herbs, cocoa.
Turkey fillet, 2 tbsp. spoons of buckwheat without oil, tea with lemon.
Baked potatoes, squid salad, eggs and cucumber, tea.
Stewed beef, vegetables, black bread, cocoa.
Salad of rabbit meat, boiled beans, sweet peppers and fresh cucumbers, tea.
Oven-baked fish, boiled rice, coffee with milk.
Omelet with stewed tomatoes, boiled chicken breast, herbal tea.
Fish stuffed with carrots and onions, vegetable salad with cheese, coffee.
Cutlets from ground beef steam, mix of stewed vegetables, green tea.
Turkey (fillet), garnished with mushroom stew with carrots and onions, herbal tea.
Beef stewed with mushrooms, green salad, green tea.
Shrimp and squid casserole with cheese, salad with cucumber and herbs, coffee with milk.

The above options are for those who decide to eat food containing animal protein in the evening.

What can you eat for bedtime?

Sometimes a situation may arise that a person may appear at home only before bedtime. But don't go to bed hungry! What to cook for dinner? In such cases, dishes made from vegetables blended in a blender - smoothies - will help. They will be quickly absorbed and your sleep will be easy. You can take vegetables that you like, but from those that are allowed for proper nutrition.

Cocktail options

Tomatoes and cucumbers – 100 g each, greens;
spinach or celery leaves 200 g, 1 unsweetened apple;
boiled broccoli 200 g, tomatoes 100 g, a little salt.

How to eliminate the consequences of overeating

If it is difficult for you to overcome the habit of eating heavily for dinner, then you need to help your stomach fight your weaknesses.

Berry cocktails are suitable for this purpose. They don't take much time to prepare. Better to use in summer fresh berries– currants, strawberries, raspberries, frozen in winter. The berries are twisted in a blender, and you can add freshly squeezed fruit juices or mineral water to them.
A low-calorie cocktail based on low-fat kefir will also help normalize the functioning of the gastrointestinal tract and get a good night's sleep. It can turn overeating into a healthy dinner. It includes the following ingredients: 300 g of low-fat kefir, 0.5 tbsp. spoons of ginger and cinnamon, a little ground black pepper. Mix all the ingredients and you can add any citrus juice if desired to give an interesting taste.

Eating the right foods for dinner isn't everything: movement is essential.

You can do some homework, enjoy a walk with your children in the fresh air, or play with them at home if the weather is not conducive to walks. And then your sleep will be easy, and your figure will please you.

Rules for a healthy dinner. What foods can be eaten, when and in what quantities. The right dinner for weight loss. Recipes.

Refusing dinner is one of the most common mistakes that people make, guided by the desire to quickly lose extra pounds. Dietitians and gastroenterologists are unanimous: it is imperative to have dinner. The main thing is to do it wisely; the wrong dinner is worse than no dinner.

For an evening meal, dishes prepared from natural products rich in easily digestible proteins, enzymes and fiber, not overloaded with spices, are suitable; if these are desserts, then moderately sweet. For more information about what dinner should be, how much, when and what to eat, read our article.

Rules for a healthy dinner

1. Serving size and food ratio

A handful or what fits in two palms is your standard serving. On average, this is about 350 g for a man and 250 g for a woman. An important rule: there should be 2 times more vegetables and herbs on the plate than protein.

2. Calorie content per serving

The average calorie content of an evening meal is up to 400 kcal (for those who are losing weight - 300-350 kcal). A proper dinner should be balanced, but not high in calories: ideally, if the last meal accounts for 20-25% of the total caloric content of the daily diet.

3. Dinner time

The time of the last meal depends, first of all, on the daily routine, so it is individual for each person. The main condition is to have dinner no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then it is advisable to have your last meal at 17.00, but if it’s closer to midnight, then you can have dinner at 19.00-20.00.

If the evening meal includes a portion fried potatoes What is next to a juicy pork cutlet on a plate, complemented by mayonnaise salad and cake, it is better, as popular wisdom teaches, to give dinner to the enemy. Such a menu spoils your figure and harms your health. The list of forbidden dishes for dinner includes all porridges except buckwheat, corn flakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise. Pasta, dumplings, dumplings, baked goods, including white bread, chocolate and other sweets are also not recommended for an evening meal.

5. Healthy products

Lean meat: chicken, turkey, rabbit, beef;
Seafood: mussels, shrimp, scallops, crabs, squid;
Low-fat and moderately fatty fish: flounder, cod, blue whiting, pike, river and sea bass, pike perch, tuna, pink salmon, trout, carp, salmon, crucian carp, etc.;
Fresh vegetables: all types of cabbage, bell peppers, cucumbers, radishes, tomatoes, sorrel, spinach, lettuce, celery, leeks, parsley, dill and other greens;
Stewed, boiled, baked and steamed vegetables: carrots, beets, zucchini, eggplant, pumpkin, bell peppers, corn, all types of cabbage;
Soft-boiled eggs, omelet with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, feta cheese, ricotta);
Natural fermented milk products (low-fat or with minimal fat content) containing live probiotic cultures: kefir, fermented baked milk, curdled milk, yogurt, cottage cheese;
All berries and fruits, except bananas and grapes: apples, peaches, persimmons, citrus fruits, kiwi, pineapples, raspberries, cherries, blueberries, etc.;
Almonds, walnuts, dried fruits, mushrooms, whole grain yeast-free bread (but not more than 40 g);
Milk is warm, provided that it is consumed separately from other food.

Healthy dinner options

The most useful combinations for dinner:

Grilled poultry fillet (chicken or turkey) with vegetable salad on the side;
Boiled rice (unpeeled brown) with seafood (mussels, shrimp, squid or scallops);
Vegetable stew (from zucchini, carrots, onions, cabbage and bell peppers);
Buckwheat porridge with a side dish of fresh tomatoes, radishes or cucumbers;
Seafood salad with vegetables;
Cottage cheese with honey and berries;
Fish baked in the oven, grilled or steamed, with fresh vegetables on the side;
Rabbit meat baked in foil with tomato salad;
Cottage cheese casserole with herbs and vegetables;
Vegetable soup with some white meat or seafood;
Omelet with mushrooms, green peas or stewed vegetables (bell peppers, onions and tomatoes);
Pumpkin salad with carrots or pumpkin casserole with cottage cheese.

The right dinner for weight loss

If you want to part with the hated centimeters on your waist, do not under any circumstances give up your evening meal. By depriving yourself of dinner, you can lose a few kilograms, but this will only be enough for a short period of time: the body, anticipating a lack of food, will regard this as hunger and begin to put it in reserve.

Dinner for weight loss should be light, but it cannot be limited to an apple or a glass of kefir. Choose hearty protein and vegetable dishes, eat fresh vegetables and berries. All types of cabbage are very useful for losing weight: white cabbage, Peking cabbage, cauliflower, Savoy cabbage, Brussels sprouts. Seaweed for dinner will give you a feeling of fullness, and pickled seaweed will prevent digestive problems.

It is useful to add moderately hot herbs and spices to evening dishes (if there are no contraindications): ginger, cardamom, coriander, garlic, horseradish and mustard. They improve digestion, activate metabolic processes, due to which excess fat and cholesterol reserves are eliminated from the body faster.

And a few more tips for those who want to lose weight: eat slowly, chewing your food thoroughly. Say goodbye to the habit of watching TV while eating. Use blue or black plates. Add simple, natural seasonings to your favorite dishes. Dress salads with olive oil or low-fat yogurt. If you really want something sweet after dinner, drink herbal tea (mint, linden, chamomile) with honey, or prepare a decoction of rose hips.

What to cook for dinner: recipes

Recipe 1.

You will need (for 1 serving): 100 g of boiled chicken or turkey fillet, 1 cucumber, 2 quail eggs, lettuce, half a sweet and sour apple, salt and 1 tablespoon olive oil, a little balsamic vinegar (optional).

Mix vinegar with oil. Cut the meat and cucumber into strips, the apple and eggs into cubes. Combine all the ingredients in a salad bowl, add salt and dressing, mix and place on a plate decorated with lettuce leaves.

Recipe 2.

You will need (for 2 servings): 400 g rabbit meat, 4 cloves of garlic, bay leaf, celery stalk, 1 carrot, 2 tomatoes, 1 onion, several black peppercorns, 1 tablespoon each of sour cream and tomato sauce, salt to taste.

Cut onions, carrots and celery into rings, tomatoes into slices. Cut the rabbit meat into medium pieces, stuff with garlic, salt, brush with tomato sauce mixed with sour cream, place on the bottom of the pot, add bay leaf, peppercorns, place vegetables on top, fill 2/3 of the volume with water and place in the oven for about 45 minutes.

Recipe 3.

You will need: (for 1 serving): 2 chicken eggs, 1 tomato, 1 small onion, 1 bell pepper, 1 tablespoon olive oil, some chopped herbs.

Rinse the vegetables. Chop the onion, cut the tomato and seeded pepper into cubes. First place the onion in a preheated frying pan with oil, fry until lightly browned, then add peppers and tomatoes. Simmer the vegetables for 10 minutes under a closed lid, at the end add beaten eggs, salt, other spices to taste and cook under the lid over very low heat for 3-4 minutes. Serve with fresh herbs.

Recipe 4.

You will need (for 6 servings): 1 kg of lean fish fillet, 2-3 eggs, 200 g each of sweet bell pepper and leek, half a bunch of dill, vegetable oil, coarse pepper, salt and the juice of half a lemon.

Season the fillet with salt, roll in pepper and sprinkle with lemon juice. Rinse the vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat the eggs and combine with chopped onion. Grease a baking tray with oil, place half of the egg mixture, then the fish pieces. Sprinkle the fillet with dill, cover with sweet pepper and pour in the remaining onion-egg mixture. Cover the baking sheet with foil and bake in the oven until cooked (about 20-25 minutes at a temperature of 200-220 degrees).

Recipe 5. Curd dessert with berries

You will need (for 1 serving): 150 g of low-fat cottage cheese, 1 dessert spoon of natural light honey, 100 g of your favorite berries - blueberries, raspberries, cherries, strawberries or blackberries.

Grind the cottage cheese with honey. Rinse the berries, remove the stems and dry. You can decorate dessert with them or cut the berries into cubes and mix with the curd mass. This dessert lifts your spirits, perfectly fills you up, and only 250 kcal per serving. If desired, you can add a few nuts to this sweet and figure-friendly delicacy, and replace the berries with kiwi, apples, plums, and apricots.

Light, balanced and timely dinner is the key to healthy sleep, good health and well-being. Remember: it is important not only what you eat, but also the mood in which you do it, because even the healthiest foods can be harmful if you eat them with a feeling of annoyance for the extra fifty calories. Choose delicious, satisfying, figure-friendly and easy-to-prepare dishes for dinner. Eat with pleasure, find the desired slimness and be healthy!

Reading time: 5 minutes

« Give dinner to the enemy», « don't eat after 6», « you can only have a glass of kefir for dinner“- what myths accompany the final meal. Today we will look at the best dinner options for weight loss and touch on the basic principles of dinner formation.

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 Establishing nutrition means 80% solving the issue of losing weight.

The main principles of a healthy dinner

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.
The ideal dinner for weight loss should include protein foods 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. It’s better to organize an additional or active one for yourself.
You can limit yourself to evening kefir (for example, with bran), but only if you eat your calorie allowance during the day. Not the conventional 1000 kcal, but the full norm.
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.

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.

baked goods, flour, confectionery
potatoes, pasta, white rice
fried foods
sweet fruits (bananas, grapes, peaches, watermelon, melon, mango)
dried fruits and nuts (it is better to put them aside for the first half of the day)
products containing industrial sugar (sweet yoghurts and curds)
high-fat foods (including fatty cheeses, fatty meats, fatty fish)

It is also better not to eat legumes for dinner and white cabbage because of possible problems with digestion.

Dinner for weight loss: 7 best options

What then for dinner, you ask? In fact, there are many options; you can even combine several of the products suggested below.

1. 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.

2. Lean chicken or turkey

Chicken breasts - classic version dinner 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.

3. 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. The only recommendation: try to avoid not only fatty dairy products, but also completely low-fat ones.

4. 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.

5. Stewed or boiled vegetables

If you are not a fan of raw vegetables, then stewed and boiled vegetables can serve a great alternative. You can buy ready-made vegetable mixtures (just check whether the composition is natural) or, for example, broccoli. You can also afford carrots and beets, but it’s better not to overuse them.

6. Boiled eggs or omelet

Dinner for weight loss can also consist of eggs, and boiled ones are still better. You can add the same vegetables to the eggs, raw or finished form. The omelette will also become good option dinner, if you don’t fry it, but bake it in the oven without oil.

7. Fermented milk products with fruits

Well, still, let’s not ignore kefir. For those who like to dine at a quick fix, a fermented milk drink with an apple, 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 in a simple way The body's appetite will be discouraged by... banal brushing of teeth. This simple 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, you are not reaching your calorie intake).