As our lives become increasingly busy, finding the time and energy to prepare healthy meals for ourselves and our families, especially for dinner, can be challenging. However, lacking time does not mean sacrificing nutritious and delicious meals. Moreover, it is possible to make simple and easy dinner recipes that are both healthy and satisfying. With little planning, simple and easy-to-make dinner recipes can provide all the necessary nourishment. These recipes are perfect for those with busy schedules or anyone committed to healthy eating. 

A significant difference is also made by how you prepare your meal. For example, baked, roasted, sautéed, steamed, or stewed food is often more nutrient-dense than battered, breaded, or fried. Another thing to consider is the ingredients’ quality and cooking medium. 

Dinner and Weight Loss: The Association

You have probably heard that dinner should be the day’s smallest and most digestible meal. Also, dinner is one of the most critical meals because refuelling the body after a busy day or activity is vital. So, apart from what you eat, when you eat is important too. 

According to a recent study, eating a late meal might increase blood sugar levels and trigger weight gain independent of calories. According to research, a good meal at night may help improve sleep, but eating it at the wrong time can interfere with sleep. If taken care of, eating dinner at the proper time can reduce inflammation, tension, and anxiety levels while improving digestion, all of which are likely to impact a person’s weight.

The optimal time to eat is before 8 p.m., which is several hours before going to bed. After that, avoid eating anything high in calories and challenging to digest. 


Eating dinner at the right time can significantly impact a person’s weight and overall health. It is best to eat dinner before 8 p.m., allowing several hours before going to bed. Late-night meals can increase blood sugar levels and trigger weight gain, even if the calorie count is the same. A well-timed dinner can also improve digestion and reduce inflammation and anxiety levels. However, it is essential to avoid high-calorie and difficult-to-digest foods after 8 p.m. to ensure a restful sleep.

Dietary Guidelines For A Weight Loss Dinner

Here are a few delectable dinner recipes that are also good for weight loss.

Start with a Green Salad

Your dinner should begin with a salad. According to recent studies, eating a first-course salad can help you consume up to 12% fewer calories overall over a meal. A salad loaded with vegetables is low in calories and high in fibre, vitamins, and minerals.

Besides its many other healthful benefits, fibre slows digestion and increases satiety. You do not need to make an elaborate salad; mixing some cucumber, carrots, onions and greens with a straightforward dressing works.

Use Lean Proteins

Protein supports satiety, prevents injury, muscle mass maintenance, and immune system support, among other vital bodily functions. In other words, protein is essential for maintaining general health in our diet. Furthermore, protein might support your efforts to lose weight.

A study found that increasing fibre and lean protein intake help lose weight. So when choosing protein-rich foods, opt for leaner protein sources like chicken breast, lean fish, paneer, eggs, tofu, or lentils.

Do Not Forget Whole Grains

You probably already know that choosing whole grains is best for your health. According to a study, whole grains are a fantastic addition to losing weight. Also, whole grains are high in fibre, which makes you feel fuller. In addition, fibre may reduce inflammation.

Whole grains are a great source of antioxidants, vitamins, and minerals like iron and folate that keep you energised and fed. They are also quite adaptable; you can use them as a side or main dish component. Brown rice, quinoa, popcorn, farro, oats, and whole-wheat bread are a few examples of whole-grain foods.


Incorporating a green salad loaded with vegetables and lean protein like chicken breast, fish, or lentils, along with whole grains like brown rice and quinoa, can be a delicious and effective way to promote weight loss. These foods are high in fibre, vitamins, and minerals, which provide essential nutrients and promote feelings of fullness, reducing overall calorie intake. Choosing healthy dinner options is vital to achieving weight loss goals while still enjoying nutritious and delicious meals.

Things to Avoid at Dinner to Lose Weight

Certain foods are low in protein and fibre yet heavy in sugar, fat, and refined carbohydrates. Therefore, this may worsen health issues and make losing weight more challenging. In addition, certain foods and beverages can impact your digestion and sleep. 

Food and Beverages Containing Caffeine

Both coffee and chocolate contain the stimulant caffeine, which may affect how soundly a person sleeps. Caffeine blocks the adenosine receptor. It is crucial for encouraging tiredness and making it easier for people to fall asleep. Therefore, contrary to popular belief, coffee can affect your sleep cycle and, as a result, can lead to weight gain. In addition, excessive amounts of cream and sugar in many coffee drinks can considerably raise the calories in each cup.

Foods Rich in Sugar and Refined Carbohydrates

White bread, spaghetti, and sugary cereals include refined carbohydrates. For example, white bread is heavily processed and often contains extra sugar. According to a study, it has a high glycemic index, which may cause a sharp rise in blood sugar levels.

According to another study, eating a lot of added sugar will likely increase the risk of developing several chronic diseases, such as type 2 diabetes, heart disease, liver disease, and obesity. 

Foods with a lot of added sugar typically have empty calories. In addition, such foods lack fibre and protein that promote satiety and make you feel full. Instead, the body quickly absorbs the sugar, and there is a fluctuation in blood sugar levels. Therefore, it can lead to overeating and excessive calorie intake.  

Red Meat

Red meats are rich in protein but contain a significant amount of iron. When consumed in excess, the iron in red meats might eventually result in severe weight gain. These may also cause cholesterol levels to rise, raising the risk of heart disease and other cardiovascular diseases.

Red meat takes longer to digest than other types of protein, which can interfere with the body’s natural process of getting ready for sleep. It may also lead to feelings of bloating and discomfort throughout the night. Lastly, consuming red meat for dinner can also lead to weight gain as it is high in calories.

Alcoholic Beverages

Drinking alcohol can contribute to weight gain in several ways. Alcohol is high in calories, with each gram providing seven calories. Therefore, it can contribute to weight gain if consumed regularly. Additionally, alcohol can stimulate the appetite and increase cravings for unhealthy foods, leading to overeating and excessive calorie intake. Alcohol can also interfere with the body’s ability to burn fat, leading to a reduction in fat burning and an increase in fat storage. 

Alcohol can disrupt sleep patterns, leading to reduced quality and duration of sleep. In addition, poor sleep can cause increased appetite and cravings for unhealthy foods, leading to weight gain.


Making the right eating choices is crucial if you want to lose weight. The most critical element in weight loss is creating a calorie deficit. You can create this shortfall by eating meals high in nutrients yet low in calories while still feeling full and pleased. Ensure your diet is balanced and you get all the nutrients your body needs. 

Delicious Dinner Recipes For Weight Loss

Vegetable Soup

Serving – 2

Cooking time – 15 minutes


  • Oil – 3 tsp
  • Garlic (finely chopped) – 3 clove
  • Ginger (finely chopped) – 1 inch
  • Spring onion (chopped) – 50 g
  • Carrot (finely chopped) – 50 g
  • Beans (finely chopped) – 5 pieces
  • Capsicum (finely chopped) – 50 g
  • Cabbage (finely chopped) 50 g
  • Peas / matar – 2 tbsp
  • Sweet corn – 2 tbsp
  • Water – 1 l
  • Salt – 3/4 tsp
  • Vinegar – 1 tbsp
  • Mixed herbs – 1/2 tsp
  • Chilli flakes – 1/2 tsp
  • Pepper powder – 1/2 tsp

Preparation Method

  • First, heat oil in a big heavy bottom vessel and sauté two spring onions, garlic, and ginger.
  • Stir-fry the carrot, beans, and capsicum for one minute. Also, stir in the cabbage, peas and sweet corn.
  • Now include salt and water. Combine thoroughly.
  • Boil the vegetables for 5 minutes with the cover on or until tender.
  • Furthermore, combine corn flour with 1/4 cup water in a small bowl.
  • Mix the ingredients thoroughly so there are no lumps.
  • Add vinegar, mixed herbs, red pepper flakes, and chilli flakes.
  • Make sure the spices cook thoroughly by stirring carefully.
  • Enjoy vegetable soup after adding spring onions to the top.

Pumpkin Stir Fry

Serving – 2

Cooking time – 20 minutes


  • Chopped pumpkin – 200 g
  • Mustard seeds -1/2 tsp
  • Fenugreek seeds – 1/4 tsp
  • Fennel seeds – 1/4 tsp
  • Turmeric powder – 1/2 tsp
  • Chopped green chilli – 1 piece
  • Olive oil – 2 tbsp
  • Water – 125 ml
  • Dry red chilli – 1 piece
  • Salt to taste
  • Cilantro for garnish

Preparation Method

  • Put some olive oil in a pan. Add the mustard, fennel, and fenugreek seeds after the oil has heated.
  • Add dry red chilli and stir-fry for a few seconds after they sputter.
  • Add the pumpkin cubes, salt, turmeric powder, and green chilli powder. Then, add a little water and stir while cooking for 3 to 5 minutes.
  •  Stir-fry for an additional ten minutes after removing the lid.
  • Add cilantro as a garnish before serving.

Greek Pasta Salad

Serving – 2

Cooking time – 25 minutes


  • Whole wheat penne pasta – 250 g
  • Virgin olive oil – 150 ml
  • Vinegar – 60 ml
  • Garlic, crushed – 2 cloves
  • Lemon juice – 1 tbsp
  • Dried oregano – 2 tsp
  • Salt and pepper to taste
  • Cherry tomatoes, halved – 10 pieces
  • Green bell pepper chopped – 100 g
  • Red bell pepper chopped – 100 g
  • Small red onion, chopped – 100 g
  • Cucumber, sliced – 100 g
  • Sliced black olives – 100 g
  • Crumbled feta cheese – 100 g 

Preparation Method

  • Boil water and add salt. Add the pasta and bring to a boil. Pasta takes about 10 minutes to cook, uncovered, with occasional stirring. Drain carefully after rinsing under cool water.
  • Add olive oil, vinegar, garlic, lemon juice, oregano, salt, and pepper.
  • Mix the pasta with the tomatoes, green and red peppers, onion, cucumber, olives, and feta cheese in a bowl. Mix thoroughly after adding vinegar to the pasta. Before serving, cover and chill for three hours.

Lentil Quinoa Salad

Serving – 2

Cooking time- 20 minutes


  • Quinoa (uncooked) – ¼ cup
  • Red lentils (raw) – ½ cup
  • Almonds (chopped) – 8 pieces
  • Green olives – 6 pieces
  • Baby spinach – 250 g
  • Chilli flakes – ⅓ tsp
  • Salt and pepper to taste
  • Avocado (diced) – 50 g
  • Vegetable broth (or water with salt) – 350 ml


  • Olive oil – 2 tsp
  • Apple vinegar – 1 tsp
  • Salt – ½ tsp

Preparation Method

  • Quinoa and red lentils should be drained and rinsed. Then, add them to a pot along with two times as much water, some salt, and vegetable broth. Set the heat to low after bringing it to a boil.
  • To absorb or evaporate all the water, simmer for 15 to 17 minutes. The mixture should steam for 5 minutes under cover.
  • Mix the quinoa, lentils, chopped almonds, and green olives
  • Add baby spinach leaves, chilli flakes, and salt and pepper to taste in a medium bowl until well combined. Next, carefully fold in the diced avocado
  • Add Olive oil, apple cider vinegar, maple syrup, and salt and make a dressing.
  • Pour a small amount into the lentil-quinoa mix.
  •  Enjoy the lentil-quinoa salad by serving it with the dressing.

Moong Dal Tadka

Serving – 2

Cooking time – 20 minutes


  • Moong dal – ½ cup
  • Water – 2½ cups
  • Small onion – 1 small 
  • Green chillies – 2 pieces
  • Ginger – ½ inch
  • Garlic cloves – 2 cloves
  • Tomato – 1 large
  • Ghee – 1 tbsp
  • Mustard seeds – ¼ tsp
  • Broken whole red chilli – 1 piece
  • Cumin seeds – ½ tsp
  • Asafoetida – ¼ tsp
  • Turmeric – ¼ tsp
  • Chilli powder – ¼ tsp
  • Garam masala – ¼ tsp
  • Salt to taste
  • Sprig curry leaves – 1 piece
  • Chopped coriander leaves – 1 tbsp

Preparation Method

  • Drain and clean the moong dal. Cook in a pressure cooker with 1 1/2 cups of water on medium heat. 
  • Cook under pressure for two whistles on medium heat. After taking it out of the cooker, mash the dal. Next, finely chop onion, green chillies, ginger, and garlic cloves. 
  • Puree a large tomato.
  • Heat ghee in a deep skillet for the tadka and add cumin, mustard, and whole, broken red chillies.
  • Then, add the asafoetida and the finely chopped onions after adding the ginger, garlic, green chillies, and curry leaves. Finally, add the tomato puree and continue cooking after they become transparent.
  • Then, add the turmeric, chilli powder, garam masala, and salt. For one minute, sauté.
  • Next, combine everything with 1 cup of water and mashed moong dal. Serve hot and garnish with chopped coriander leaves.

Lemon Basil Chicken

Serving – 2

Cooking time – 30 minutes


  • Chicken, skinless – 150 g
  • Fresh basil, chopped – 3 tbsp
  • Lemon Juice – 1 tbsp
  • Garlic, chopped – 3 cloves 
  • Olive Oil – 1 tbsp
  • Black Pepper Powder – 1/2 tsp
  • Salt – 1 tsp

Preparation Method

  • Pound the chicken. After patting the chicken dry with paper towels, please put it in a sealed plastic bag.
  • Combine basil, garlic, salt, pepper, lemon peel, and lemon juice in a food processor and blend it into a smooth paste.
  • Turn the chicken to coat it thoroughly with the marinade before sealing the bag. 
  • Refrigerate for at least 15 minutes,
  • Set the grill’s temperature to medium-high or about 400°F.
  • Grill each piece of chicken separately for 4 to 6 minutes on each side or until thoroughly cooked.
  • If desired, transfer to a serving platter and garnish with more basil.

Just Saying

Satisfy your sweet tooth with healthy and delicious fruits! Berries are a great choice with antioxidants that can reduce inflammation and prevent diseases. Bananas are rich in potassium, fibre, and vitamins and can regulate blood sugar levels and keep you feeling full. Apples and pears are also high in fibre and can aid digestion and promote fullness. Don’t forget kiwi, packed with vitamin C, fibre, and antioxidants. And indulge in a piece or two of 90% dark chocolate for a decadent treat. It contains flavonoids that can help with weight loss by reducing inflammation and improving insulin sensitivity.


Eating a healthy dinner is crucial for weight loss as it can affect our overall calorie intake for the day. A well-planned dinner with low carbs, high protein, and essential nutrients can help regulate blood sugar levels, reduce cravings, and promote better sleep. A balanced and nutritious meal can also prevent overeating and contribute to weight loss by converting food into energy rather than storing it as fat. By making healthy choices at dinner, we can achieve our weight loss goals and improve our overall health.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Question (FAQs)

Q: What are some low-calorie dinner recipes for weight loss?

A: A dinner that is low in carbohydrates has fewer carbohydrates per serving. A low-carb supper aims to reduce carbohydrate intake to encourage weight loss or control blood sugar levels. There are many options for low-carb dinners, including shrimp with asparagus (non-vegetarian), scrambled eggs with mixed vegetables, chilli garlic cottage cheese (vegetarian), grilled chicken with roast vegetables, salmon with sautéed spinach or broccoli on the side, and a stir-fry of cauliflower rice with shrimp or tofu.

Q: What are some healthy dinner options for weight loss?

A: Several dinner options are nutritious and might help you lose weight. Here are several suggestions, including salad containing a variety of vegetables and a protein component, such as beans, tofu, chicken, or turkey; stir-fried vegetables and lean protein, such as prawns or chicken; grilled tofu or chicken over quinoa or brown rice with a variety of vegetables, grilled shrimp with roasted broccoli or asparagus on the side, lettuce wrappers stuffed with a lot of vegetables and lean protein like ground chicken or turkey.

Q: What are some easy and quick weight-loss dinner recipes?

A: Numerous quick and simple dinner ideas are good for losing weight, including salads, quinoa bowls, stir-fried vegetables, soups, and wraps. However, to stay within your calorie budget, all ingredients should be high in protein and fibre and low in carbohydrates.

Q: Are there any vegetarian or vegan weight loss dinner recipes?

A: Many vegetarian and vegan dinner recipes help you lose weight. Here are a few concepts: stir-fried tofu, lentil soup, chickpea curry, and veggies, including broccoli, bell peppers, and cauliflower.

Q: Can I still eat carbs in my weight-loss dinner recipes?

A: Most of your body’s recovery and repair processes occur while you sleep, using protein and complex carbohydrates as energy sources to rebuild your muscles. So by consuming carbohydrates that should be part of your daily calorie intake at night, you are not only preventing the formation of cortisol but also giving your body the ammunition it needs to build muscle and burn fat.

Q: What are some high-protein weight-loss dinner recipes?

A: There are several high-protein dinner dishes for weight reduction, including baked salmon with steamed asparagus, tofu and vegetable stir-fry, spicy prawn stir-fry, lentil and vegetable curry and grilled chicken or turkey breast with roasted vegetables.

Q: How can I make my favourite dinner recipes healthier for weight loss?

A: By replacing processed components with whole foods, increasing your intake of vegetables, using leaner protein sources, and limiting added sweets and bad fats, you may make your favourite dinner recipes healthier for weight loss.

Q: Are there any weight loss dinner recipes that can be made in a slow cooker?

A: Using a simple slow cooker, you can easily prepare anything from stews to curries to desserts. Add protein, vegetables and healthy carbs like quinoa or brown rice for family dinners and busy weeknights. Then, let the machine handle the rest.

Q: How can I make my weight loss dinner recipes more flavorful without adding extra calories?

A: There are numerous ways to increase flavour without increasing calories in your weight loss dinner dishes, including using herbs, spices, citrus, low-sodium broth or stock, and roasting or grilling your vegetables.

Q: Are there any weight loss dinner recipes also good for meal prepping?

A: Many dinner recipes for weight loss are ideal for meal planning. Some suggestions include stir-fried chicken and vegetables, quinoa and lentil salad, dal, and innovative salad recipes.

Research Sources

1. Gu C, Brereton N, Schweitzer A, Cotter M, Duan D, Børsheim E, Wolfe RR, Pham LV, Polotsky VY, Jun JC. Metabolic Effects of Late Dinner in Healthy Volunteers-A Randomized Crossover Clinical Trial. J Clin Endocrinol Metab. 2020 Aug 1;105(8):2789–802. doi: 10.1210/clinem/dgaa354. PMID: 32525525; PMCID: PMC7337187.

2. Chung N, Bin YS, Cistulli PA, Chow CM. Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. Int J Environ Res Public Health. 2020 Apr 14;17(8):2677. DoI: 10.3390/ijerph17082677. PMID: 32295235; PMCID: PMC7215804.

3. Rolls BJ, Roe LS, Meengs JS. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004 Oct;104(10):1570-6. doi: 10.1016/j.jada.2004.07.001. PMID: 15389416.

4. Zhang L, Pagoto S, Olendzki B, Persuitte G, Churchill L, Oleski J, Ma Y. A nonrestrictive, weight loss diet focused on fibre and lean protein increase. Nutrition. 2018 Oct;54:12-18. doi: 10.1016/j.nut.2018.02.006. Epub 2018 Mar 22. PMID: 29704862.

5. Maki KC, Palacios OM, Koecher K, Sawicki CM, Livingston KA, Bell M, Nelson Cortes H, McKeown NM. The Relationship between Whole Grain Intake and Body Weight: Results of Meta-Analyses of Observational Studies and Randomized Controlled Trials. Nutrients. 2019 May 31;11(6):1245. doi: 10.3390/nu11061245. PMID: 31159235; PMCID: PMC6627338.

6. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021 Nov 8;114(5):1625-1632. doi: 10.1093/ajcn/nqab233. PMID: 34258626.

7. Rippe JM, Angelopoulos TJ. Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding. Nutrients. 2016 Nov 4;8(11):697. doi: 10.3390/nu8110697. PMID: 27827899; PMCID: PMC5133084.

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