Healthy And Light Evening Meals For Weight Loss

If you are trying to lose weight, you should know that it is not advisable to skip meals or go without eating for a long time. For your evening meals, simply choose healthy and light options made from quality ingredients.

While the idea of ​​skipping this last meal has spread to generate a calorie deficit, scientific evidence shows the key is in the foods you eat.

Healthy and light evening meals to lose weight

Dinner is one of the five meals that are part of a healthy diet, as long as it is balanced and suitable for everyone. Several studies even suggest that eating a healthy evening meal can contribute to weight loss, especially if eaten at least two hours before bedtime.

It is also used to shorten the nighttime fasting period so that your appetite is better controlled the next day. You can even eat your meat, chicken or a carbohydrate source like rice or pasta in peace. Here are some ideas.

Eat dinner with a healthy pattern

Basing a diet on healthy options increases the likelihood of maintaining a normal and stable weight. For example, the Mediterranean diet is one of the most proven preventive effects in terms of cardiovascular and metabolic diseases such as obesity.

It consists mainly of foods of plant origin, which contain antioxidants such as polyphenols, flavonoids and phytosterols. It also provides sources of protein and fatty acids, macronutrients essential to any diet. What can it contain?

• Whole grains
• Fruit
• Green leafy vegetables
• legumes
• Oilseeds such as linseed and chia seeds
• Extra virgin olive oil
• Sea fish and shellfish
• Fat-free dairy products
• Lean red meat
• Eggs in moderate amounts
• A lot of water

There are of course other food styles that you can use as a reference for healthy eating. Most importantly, avoid consuming ultra-processed foods, which are not nutritionally adequate.

If you want to prepare healthy and light evening meals, avoid frying and opt for grilled meats, steamed or oven-baked options and the like instead. Let’s take a look at some possible ideas.

1. Fish fillets with vegetables and potatoes

Sea fish contains healthy omega 3 fatty acids (English link). This dish is also light and practical, as it only takes about 20 minutes to prepare.

Ingredients

• 1 hake fillet
• 1 small carrot
• 1 red pepper
• 130 grams spinach (1/2 cup)
• 1/2 small potato
• 5 grams of fennel seeds (1 teaspoon)
• 5 grams of fennel seeds (1 teaspoon)
• Spices

Preparation

• First, finely chop the vegetables and bring them to a boil.
• Meanwhile, season the fillet.
• Then heat a pan with olive oil and cook.
• When you notice that the vegetables are cooked, drain them and serve them on a plate.
• Season to taste and add the seeds.
• Then remove the fillet from the pan and serve with the rest of the meal.

2. Healthy and light evening meals: noodles with vegetable sauce

Who says you can’t eat carbs because they make you fat? The most important thing is to consume them in combination with vegetables to achieve a balance in the preparations. If you love this dish, this is one of the dinner recipes you’ll want to try.

Ingredients

• 150 grams noodles (1/2 plate)
• 1 tomato
• 1 small onion
• 1/2 carrot
• 1/2 cup broccoli
• 5 grams of fennel seeds (1 teaspoon)
• Grated Parmesan cheese
• Spices

Preparation

• First bring the noodles to a boil.

• Then process all the vegetables while cooking.
• Cook over medium heat (no oil is needed).
• Season it when it’s done.
• When the noodles are cooked, strain them. Then put them on a plate and add the olive oil.
• Finally, add the desired amount of sauce, with cheese to taste.

3. Healthy and light evening meals: mustard chicken with salad

Salads are ideal to enjoy as healthy and light evening meals as they are low in calories. However, if you eat them alone, you will soon be hungry again. We therefore suggest adding a portion of proteins such as chicken in this case.

Ingredients

• 200 grams of skinless chicken
• 15 grams mustard (1 teaspoon)
• 5 grams of fennel seeds (1 teaspoon)

• 100 grams chopped arugula (1/2 cup)
• 1 tomato
• Spices

Preparation

• Season the chicken first.
• Then spread the mustard over it.
• Then put it on the grill or in the oven with the olive oil.
• Finely chop the vegetables.
• Finally, serve on a plate and enjoy.

What to remember about light evening meals

Losing weight doesn’t have to be synonymous with skipping the main meals. While fasting has become fashionable lately, it doesn’t mean you should skip meals. Choosing healthy and light options for dinner is enough to take care of your weight and health.

Ideally, vegetables and protein sources should be plentiful. There is also room for carbohydrates, albeit moderately. Of course, as always, try to combine your diet with exercise to achieve better results.