Healthy and Light Dinners to Help Lose Weight

You don't need to skip meals to lose weight. In fact, making them with high nutritional quality foods is the best option to ensure a healthy weight. Discover some dinner options.
Healthy and Light Dinners to Help Lose Weight

Last update: 20 November, 2020

If you’re trying to lose weight, you should know that it’s not advisable to skip meals or spend long periods of time without eating. For dinners, simply choose healthy and light options made from high nutritional ingredients.

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

Healthy and light dinners to help you lose weight

Dinner is one of five meals that are part of a healthy diet, as long as it’s balanced and suits each person. In fact, several studies suggest that eating a healthy dinner can benefit weight loss, especially when eaten at least two hours before going to bed.

It’s also used to shorten the night fasting time, so your appetite will be better controlled the next day. In fact, you can have peace of mind if you eat meat, chicken, or a source of carbohydrates such as rice or pasta.

Here are some ideas.

A variety of raw ingredients.
The key is not to skip dinner, but to choose healthy, high-quality nutritional options.

Eat dinner with a healthy pattern

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

It consists mainly of foods of plant origin, which provide antioxidant compounds such as polyphenols, flavonoids, and phytosterols. It also ensures sources of protein and fatty acids, macronutrients essential for any diet.

What can it contain?

  • Whole grain cereals
  • Fruit
  • Leafy green vegetables
  • Legumes
  • Oilseeds such as flax and chia seeds
  • Extra virgin olive oil
  • Sea fish and seafood
  • Non-fat dairy products
  • Lean red meats and eggs in moderate amounts
  • Plenty of water

Of course, in addition to this, there are other dietary styles that you can use as a reference for healthy eating. The important thing is to avoid the consumption of ultra-processed foods, which are nutritionally deficient.

When it comes to cooking, if you want to prepare healthy and light dinners, avoid frying and instead choose roasts, steams, oven-baked options, and the like.

Let’s take a look at some ideas.

1.  Fish fillets with vegetables and potatoes

Sea fish provide healthy omega-3 fats. This dish is also light and practical because it only takes about 20 minutes to prepare it.


  • 1 hake fillet
  • 1 small carrot
  • 1/4 red pepper
  • 1/2 cup spinach (130 g)
  • 1/2 small potato
  • 1 tsp fennel seeds (0.2 oz)
  • 1 tsp fennel seeds (0.2 oz)
  • Seasoning


  • First, chop the vegetables and bring them to a boil.
  • Meanwhile, season the fillet.
  • Heat a hot pan with olive oil and cook.
  • When you notice that the vegetables are cooked, drain, and serve on a plate, season and adds the seeds.
  • Remove the fillet from the pan and serve with the rest of the meal.

2. Healthy and light dinners: Noodles with vegetable sauce

Who says you can’t eat carbohydrates because they make you fat? The most important thing is to consume them combined with vegetables to achieve a balance in preparations. So, if you love this dish, this is one of the dinner recipes you will like to try.


  • 1/2 plate of noodles (150 g).
  • 1 tomato.
  • 1 small onion.
  • 1/2 carrot.
  • 1/2 cup broccoli.
  • 1 tsp fennel seeds (0.2 oz)
  • Grated Parmesan cheese
  • Seasoning.


  • First, bring the noodles to a boil.
  • While cooking, process all vegetables.
  • Cook on medium heat (no oil needed to do so).
  • When ready, season to taste.
  • Once the noodles are cooked, strain them, put them on a plate, and add the olive oil.
  • Finally, add the amount of sauce you want, with cheese to taste.
A bowl of noodles.
A moderate portion of noodles fits into the concept of healthy and light dinners. The important thing is to create a balance with other healthy foods like vegetables.

3. Healthy and light dinners: Mustard chicken with salad

Salads are ideal for enjoying healthy and light dinners, as they’re low in calories. However, if you eat them alone, you’ll feel hungry in a short time. Therefore, in this case, we propose adding a portion of protein such as chicken.


  • Skinless chicken (200 g)
  • 1 tsp mustard (15 g)
  • 1 tsp fennel seeds (0.2 oz)
  • 1/2 cup chopped arugula (100 g)
  • 1 tomato
  • Seasoning


  • First, season the chicken.
  • Then, spread the mustard on top.
  • After, put it on the grill or in the oven with the olive oil.
  • Chop the vegetables.
  • Finally, serve on a plate and enjoy.

What to remember about light dinners

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

Ideally, vegetables and protein sources should be abundant. Also, there is room for carbohydrates, although moderately. Of course, as always, try to combine your diet with exercise to achieve better results.

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