If you’re looking for healthy dinners for weight loss, we have the perfect recipes! These recipes are healthy, delicious and will help you lose weight.
Losing weight can be a difficult task, but it is not impossible. There are many healthy dinners that you can prepare to help with your weight loss journey. By incorporating healthy and nutritious foods into your diet, you can lose weight healthily and sustainably. Here are five healthy dinners for weight loss that will help you reach your weight loss goal!
How important is the dinner
It is often said that breakfast is the most important meal. One might assume that lunch and dinner would be more important than breakfast regarding weight loss. However, this new study suggests that the timing of all meals is essential. The study looked at eating patterns, focusing on whether or not people ate their evening meal before 9 pm.
Interestingly, the researchers found that those who had their evening meal before 9 pm tended to have lower body mass index (BMI) and waist circumference. They also found that those who had their evening meal after 9 pm were more likely to be obese and have higher blood sugar and blood pressure levels than those who ate earlier in the evening.
Although the study suggests a link between eating late and being overweight, it did not prove a cause-and-effect relationship.
The best ingredients for a healthy dinner
It’s better to buy these foods in their primary, unprocessed form so that you can prepare them yourself.
Fresh vegetables. The more colorful, the better. Fresh vegetables are easy to cook quickly and taste great with some oil and a sprinkle of salt.
Fresh fruits. Most fruit is healthy and nutritious, but don’t forget to choose whole fruits rather than juices (which often have sugar added).
Lean meats. Chicken breast and fish are excellent sources of protein that are relatively low in fat. Red meat has a bad reputation, but lean cuts like sirloin steak can be good for you too. Make sure you trim away any visible fat before cooking.
Beans and legumes. These are some of the healthiest foods in the world, rich in fiber, protein, vitamins, and minerals. Unfortunately, most people don’t know how to cook beans properly, so they stick to canned varieties, which can be very high in sodium (salt). If you’re going to cook dried beans, rinse them thoroughly before cooking and use fresh water (don’t boil them in their soaking liquid).
Nuts and seeds. These provide healthy fats and protein (though some nuts like cashews do have a lot of fat). They’re great as a
Avoid processed foods and eat whole, healthy foods instead
The first step to losing weight is to find out how many calories you need. This can vary, so talk to your doctor or a dietitian if you’re unsure. Once you figure out how many calories you need, you can work on reducing your intake by cutting out junk food and replacing it with whole, healthy foods like fruits and vegetables.
Avoid processed foods and eat whole, healthy foods instead.
If you’re eating junk food every day and not exercising, your diet may be the biggest factor contributing to your weight gain. The standard American diet contains a lot of highly-processed foods filled with fat, sugar, salt, and empty calories – these contribute to weight gain without providing any essential nutrients or fiber.
To lose weight quickly, try cutting out all processed foods from your diet for a few weeks. If that sounds too extreme for you, start eliminating sugary drinks and unhealthy snacks.
Make sure you’re getting enough protein and fiber
Two nutrients can help you stay full: protein and fiber. Both are usually lacking in the average American diet, as we tend to consume too many carbs and not enough vegetables.
Protein is essential because it’s the nutrient with the highest thermic effect – meaning your body spends more calories digesting it than any other nutrient. It’s also the most satiating nutrient, satisfying your appetite better.
The best protein sources are meat, fish, eggs, and dairy products. However, several plant-based protein sources include nuts, seeds, and legumes like beans and lentils.
Fiber is another essential part of feeling full. Unlike protein, fiber isn’t digested by your body at all – it passes through you undigested. That means eating extra fiber isn’t going to add extra calories to your diet or increase your metabolic rate in any meaningful way. However, it does significantly affect how full you feel after a meal. You should aim for about 30 grams of fiber a day from whole-food sources like fruits, vegetables, legumes, and whole grains.
Healthy dinner recipes for weight loss
Here’s one of my favorite healthy dinner recipes for weight loss:
Slow Cooker Honey Sesame Chicken
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1/2 cup honey
- 1/4 cup soy sauce
- 3 cloves garlic, minced
- 1 teaspoon ground ginger
- 1/4 teaspoon black pepper
- 1 tablespoon cornstarch
- 2 tablespoons cold water
- 4 green onions, thinly sliced
- 1/4 cup sesame seeds, toasted
Instructions:
- Whisk together honey, soy sauce, garlic, ginger, and pepper in a slow cooker. Add chicken and turn to coat.
- Cover and cook for 3-4 hours or until chicken is cooked through.
- In a small bowl, whisk together cornstarch and water. Add to slow cooker and stir to combine.
- Stir in green onions and sesame seeds. Serve over rice or quinoa. Enjoy!
Healthy Spanish chicken recipe
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 red pepper, chopped
- 1 green pepper, chopped
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1 teaspoon cumin
- 1/4 teaspoon black pepper
- 1 14.5 ounces can of diced tomatoes, undrained
- 1/2 cup chicken broth
- 2 tablespoons chopped fresh cilantro leaves
Instructions:
- In a large skillet over medium-high heat, heat olive oil. Add chicken, onion, garlic, and peppers. Cook for 4-5 minutes, or until chicken is browned and vegetables are tender.
- Add chili powder, smoked paprika, cumin, salt, and black pepper. Stir to combine.
- Add diced tomatoes and chicken broth. Bring to a simmer and cook for 3-4 minutes, or until slightly thickened.
- Stir in cilantro leaves and serve over rice or quinoa. Enjoy!
Healthy harissa chicken, lentil, and kale traybake
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 red pepper, diced
- 1 green pepper, diced
- 1/2 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 pound boneless, skinless chicken breasts, cut into cubes
- 1 cup lentils, rinsed and drained
- 2 cups kale, chopped
Instructions:
- Preheat the oven to 375 degrees.
- In a large skillet over medium-high heat, heat olive oil. Add onion, garlic, and peppers. Cook for 4-5 minutes, or until chicken is browned and vegetables are tender.
- Add smoked paprika, chili powder, cumin, salt, and black pepper. Stir to combine.
- Add chicken, lentils, and kale. Mix well and spread into an even layer on a baking sheet.
- Bake for 20-25 minutes, or until chicken is cooked through and vegetables are tender. Enjoy!
5-ingredient healthy salmon recipe
Ingredients:
- 1 pound salmon fillets
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, sliced into rounds
- 2 tablespoons chopped fresh parsley leaves
Instructions:
- Preheat the oven to 400 degrees.
- Sprinkle salmon with salt and black pepper. Place lemon slices on top of each fillet.
- Bake for 12-15 minutes, or until salmon is cooked through.
- Sprinkle with chopped parsley and serve. Enjoy!
Lemon chicken noodle salad
Ingredients:
- 2 cups cooked chicken, shredded
- 1/2 cup chopped celery
- 1/4 cup chopped red onion
- 1/4 cup chopped green onion
- 1/2 cup slivered almonds, toasted
- 1/2 cup raisins
- 3 tablespoons fresh lemon juice
- 1/2 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 teaspoon sugar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 8-10 ounces wide egg noodles, cooked and drained
Instructions:
- Mix chicken, celery, red onion, green onion, almonds, raisins, mayonnaise, lemon juice, Dijon mustard, sugar, salt, and black pepper in a large bowl.
- Stir in cooked egg noodles and mix well. Serve chilled or at room temperature. Enjoy!
Peri-peri chicken and zoodle salad
Ingredients:
- 1/2 pound boneless, skinless chicken breasts, cut into cubes
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, sliced into rounds
- 2 tablespoons chopped fresh parsley leaves
- 8-10 ounces wide egg noodles, cooked and drained
For the salad:
- 2 cups cooked chicken, shredded
- 1/2 cup chopped celery
- 1/4 cup chopped red onion
- 1/4 cup chopped green onion
- 1/2 cup slivered almonds, toasted
- 1/2 cup raisins
- 3 tablespoons fresh lemon juice
- 1/2 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 teaspoon sugar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 8-10 ounces wide egg noodles, cooked and drained
Instructions:
- Preheat the oven to 400 degrees.
- Sprinkle chicken with salt and black pepper. Place lemon slices on top of each fillet.
- Bake for 12-15 minutes, or until chicken is cooked through.
- Sprinkle with chopped parsley and serve. Enjoy!
- Mix chicken, celery, red onion, green onion, almonds, raisins, mayonnaise, lemon juice, Dijon mustard, sugar, salt, and black pepper in a large bowl.
- Stir in cooked egg noodles and mix well. Serve chilled or at room temperature. Enjoy!
FAQ about healthy dinners for weight loss
References:
HEALTHY DINNER RECIPE
40+ Easy Healthy Dinner Recipes | The Clean Eating …
BLACK PEPPER
Healthy Meal Plan For Weight Loss | 5-Day Free Menu
SOY SAUCE
5 Easy Weight Loss Meal Prep Recipes – FlavCity
GRILLED CHICKEN
9 Healthy Chicken Recipes for Weight Loss – Health Beet
35 Healthy Chicken Recipes: Quick and Easy Meals for Your …
MEAL PLANNING
BRUSSELS SPROUTS
5 Healthy Brussels Sprouts Recipes – Cleveland Clinic …
ROASTED RED PEPPER
Recipe: Roasted Red Pepper Hummus – Cleveland Clinic …
Skinny Tomato and Roasted Red Pepper Soup – Laughing …
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.