Six Nightly Meals You Can Eat without Gaining Weight

You can have nightly meals without gaining weight. How? Choosing the right ones and exercising moderation.
Six Nightly Meals You Can Eat without Gaining Weight
Maria Patricia Pinero Corredor

Written and verified by the nutritionist Maria Patricia Pinero Corredor.

Last update: 26 January, 2023

Many people want to stay slim but aren’t willing to give up their nightly meals. Luckily, they don’t have to! According to popular belief, you shouldn’t eat before you go to bed because doing so leads to weight gain. The opposite is true, though.

Skipping your nightly meal can affect your health. In fact, you shouldn’t skip meals to lose weight or stay in shape. You should take advantage of them but be sensible about what you eat.

Thus, the key to healthy eating at night is to make smart food choices and eat small portions, especially when it comes to eating at night.

Healthy ways to enjoy your nightly meals

A woman wondering what meals to eat for dinner.

In order to have nightly meals without gaining weight, you must keep them light and establish an eating schedule. It’s best to do so at least two or three hours before going to bed.

You don’t have to deprive yourself but rather learn to be moderate and give priority to wholesome foods that also contribute to improving your figure.

Experts advise eating several small meals a day (6 in total, moderate and sufficient) that are high in proteins and vitamins, such as those provided by vegetables and fruits.

Of course, you must pay attention to your daily physical activity if we want to lose weight. This is because a sedentary lifestyle will only hurt you.

Carefully select the size of your portions

As we said before, portion sizes are one of the best ways to have your nightly meals and not gain weight. We recommend:

  • Serve the amount of food you plan to eat on a plate or container instead of eating directly from the container to avoid overeating
  • Keep sweets, fries, and cookies, out of sight
  • Eat fruit and other healthy snacks between meals so as not too get too hungry and eat more than you should during a main meal

Nightly meals you can eat and not gain weight

1. Hard-boiled eggs

Some hard boiled eggs which are one of the meals to eat for dinner.

Eggs are rich in proteins and contain essential amino acids. They will help you feel full quickly. The healthiest option it to eat them boiled. 

If you prefer an omelette or scrambled eggs, t he key is to prepare them without oil or with just a minimum amount. You can have them with a tomato salad or any other vegetables you like.

2. Add nuts and cheese to your nightly meals

A small portion of cheese contains 100 calories, so only eat a little piece and don’t overdo it. Cheese is rich in tryptophan, protein and casein. Some studies indicate that casein can accelerate metabolism.

If you want, complement your cheese with nuts and grapes, as these are rich in melatonin. Researchers at the Universities of Granada and Madrid, Spain, discovered that melatonin, a natural hormone, helps burn calories and prevent weight gain.

3. Turkey and pumpkin puree

A bowl of pumpkin puree.

Turkey is a great source of tryptophan and wholesome proteins and it’s easier to digest than chicken. As a side, choose something quick and delicious like pumpkin puree. It’s nutritious and low in calories.

4. Hummus and vegetables

As you already know, hummus is made from chickpeas. It’s rich in vitamin B6 which is fundamental for the synthesis of melatonin. The best thing to have with it are your favorite vegetables. The best ones are cucumbers, carrots, and zucchini.

5. Corn

Four pieces of corn.


This is one of the best nightly meals you can have. Stay away from canned corn and have the real thing. Complement it with some sliced beet or a caprese salad.

6. Fish

Both white and oily fish are good options for wholesome nutritious nightly meals and won’t lead to gain weight. Some people recommend eating white fish at night because of oily fish has a higher fatty content. Furthermore, they say oily fish is a better option for lunchtime. The important thing to consider is how to cook it, however. Eating grilled fish isn’t the same as eating it fried.

7. Turkey steak and mushrooms

Here’s a complete recipe for a light nutritious nightly meal. The main protein here comes from the turkey, which, as we said before, is easy to digest. Pay special attention and don’t miss any detail of this delicious dish.


  • 150 grams of turkey fillets
  • 30 grams of small mushrooms
  • 1/4 onion
  • 25 ml. of chicken broth
  • 30 ml. of red wine
  • Pepper and salt to taste
  • A splash of olive oil
  • Chopped parsley


  • Firstly, clean, wash and dry the mushrooms, then reserve some of them whole and cut the rest into slices.
  • Peel the onion and cut it into julienne strips; then, add a splash of olive oil to a frying pan and sauté the onion together with the mushrooms. Add salt and pepper to taste, and sauté until the water evaporates.
  • When you remove the sauce from the pan, add a few drops of oil and sauté the mushrooms, whole, for a few minutes.
  • Add salt and pepper to the turkey, then brown it in a skillet for two minutes on each side.
  • Add the fried onions to the turkey pan, pour the red wine, and let it reduce over high heat.
  • Then, add the broth, lower the flame, and allow it cook for three more minutes.
  • Finally, just serve the turkey with the whole mushrooms and garnish the dish with the parsley.

You don’t have to stop eating nightly meals, only eat selectively

As you can see, you shouldn’t stop eating. Quite the contrary but always maintain moderation when you eat your nightly meals. The size of the portions, the ingredients, and the way they are prepared are key factors to consider.

Finally, eating light, nutritious, and satisfying nightly meals, won’t only help you maintain your optimal weight but help you sleep.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.