9 quick dinners to lose weight

What to eat when following a weight loss diet? In this article we show you examples of quick and light dinners that you can prepare easily and that are perfect for your weight loss diet.

The importance of having dinner when on a diet

Being on a diet doesn’t mean skipping meals. or limit ourselves to dishes based only on vegetables and proteins. It is in fact a very common mistake in those who follow diets to lose weight quickly, such as the so-called “miracle diets“.

In fact, following a healthy diet which allows us lose weight progressively and with stable resultsit is advisable to follow a balanced diet, which contains all the necessary nutrients, as recommended by this study conducted by the Reina Sofía University Hospital of Córdoba (Spain).

Also, we need to increase the frequency of meals. The ideal are five a day, but less abundant.

On the other hand, don’t forget that by following a balanced diet you directly take care of your health.


Therefore, we shouldn’t avoid dining. It’s an important meal prepares us to face the long fasting hours of sleep. Thus, we will allow our body to rest better and consume energy correctly while maintaining vital physiological functions during sleep.

What should a dinner be like when we want to lose weight?

First of all, to prepare dinners suitable for a slimming diet, we must combine foods rich in carbohydrates (such as rice, oatmeal or pasta) with others such as vegetables.

Thus, we will get a good amount of energy along with essential nutrientsAS vitamins and minerals.

healthy dinners to lose weight

On the other hand, consuming meat, fish or dairy products for dinner will also provide us with protein. These nutrients can also be obtained from products such as legumes or tofuwhich will be especially interesting if you follow a vegetarian or vegan diet.

In short, the ideal dinner should integrate one half vegetables, one quarter protein-rich foods, and another quarter high in carbohydrates. This way we will get adequate amounts of all the necessary nutrients.

On the other hand, it’s better use cooking methods that require little oil. Examples of these methods are:

  • Grilled.
  • Papillote.
  • Baked.
  • Stir-fried in the wok.

Furthermore, this type of cooking is very simple and allows us to prepare delicious dishes.

Let us remember, however, that we must have dinner at least two hours before going to sleep.

Ideas for a quick and light dinner

Here are some examples of menus for quick and light dinners. Obviously you can vary them according to your tastes.

Dinner 1:

  • To start, rocket salad with tomato.
  • Next, grilled chicken breasts.
  • You can include 2 slices of wholemeal bread.
  • For dessert, low-fat yogurt or fruit.

Dinner 2:

  • To start, julienne noodles.
  • Next, mackerel with vegetables in foil.
  • Finally, a low-fat yogurt or fruit.

Dinner 3:

  • To start, green zucchini puree with potatoes.
  • Next, turkey sandwich with cheese.
  • For dessert, low-fat yogurt with granola.

Dinner 4:

  • To start, summer lentil salad (red and green peppers, chives, sweet corn, gherkins).
  • Then eggplant omelette.
  • Finally, low-fat yogurt and an infusion.

Dinner 5:

  • To start, seasoned white asparagus.
  • To follow, monkfish baked with potatoes and onion.
  • Finally, a low-fat yogurt or fruit.

Dinner 6:

  • First, fresh spinach salad.
  • To follow, spirals of wholemeal pasta with tuna and prawns.
  • For dessert, fruit salad.

Dinner 7:

  • To begin with, potato salad, hearts with grated carrots and bean sprouts.
  • Second, turkey skewer with pineapple.
  • Finally, a low-fat yogurt or fruit.

Dinner 8:

  • To start, grilled vegetables: aubergines, peppers, onions and wild asparagus.
  • Next, baked hake papillote with herbs and 1 small potato.
  • For dessert, low-fat yogurt with granola.

Dinner 9:

  • First, chard with sautéed chickpeas.
  • For the main courses, scrambled eggs with mushrooms and prawns with 1 egg.
  • For dessert, fruit salad.

In short…

If your goal is to lose weight, skipping dinner isn’t an option. Although it was thought for a long time that this “saves” calories, today it is known there are more benefits when eating light hours before bed, according to this one study conducted by Florida State University (USA).

Also, there are many healthy foods whose nutrients They are essential for the processes of the organism in the rest period. The most important thing is to know how to combine them and not to exceed with calories.

The post 9 quick dinners to lose weight appeared first in research-school.



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