What to eat for weight loss dinner - the right menu with recipes and allowed low-calorie foods

All specialists in the field of nutrition, while painting nutritional schemes for body shaping, specify that digestion should be minimized in the evening. However, what everyone can eat on a diet so that closer to night they do not want forbidden foods and the body is full, not everyone explains. What foods do not contribute to weight gain, and how to eat right in the evening?

What is weight loss

To reduce the calorie content of the diet to almost zero, eating greens and drinking kefir is the path to erosive changes in the gastrointestinal mucosa, but not body shaping, although weight can go away, but only water will be lost. Proper weight loss is the burning of fat reserves, i.e. impact on body quality, depending on the quality of nutrition. It is carried out by reducing the number of calories that a person should consume, but within reasonable limits. Giving the enemy food in the evening, as the saying goes, is not worth it - the damage is too great for digestion: you just need to find out what it is - the right dinner for losing weight.

What to eat for dinner to lose weight

Food can help burn fat if it has a so-called "zero" calorie content. This concept does not mean literal 0 kcal, but the predominance of the amount of effort that the body will make to process it and get energy over the number of calories that it contains. These foods can help you lose weight, but not only you need to eat them for dinner to lose weight. According to doctors, an evening meal is obliged to include very nutritious foods, but low-calorie ones. Mostly these are light proteins, but they are not always useful.

Dinner with proper nutrition for weight loss should include one of the following products:

  • greens (fiber and low calorie);
  • vegetables (especially cruciferous, i.e. cabbage), preferably fresh;
  • spices (accelerate metabolic processes).

The main principles of a proper dinner -

Breakfast and lunch raise much fewer questions than an evening meal, as nutritionists vying with each other say - you can not load the body before going to bed. To dig a little deeper and try to form an approximate filling of the plate with food, the main principles help, sounding as follows:

  • Try to eat in the evening 25-30% of the allowable daily calorie intake.
  • If possible, make 2 dinners - the latter will be 3 hours before bedtime, will make up less than 10% of the daily calorie content of the menu and will be represented mainly by a sour-milk group of drinks (fermented baked milk, kefir, sourdough).
  • The right dinner for weight loss is a reduced proportion of carbohydrates (simple ones to completely exclude) and the absence of foods with high GI.
  • Potatoes cannot be eaten, nor should you eat boiled beets and carrots in the evening if you are hoping to lose weight.
  • Fruits, if you really want to, take green (or citrus), because the rest when consumed for dinner will interfere with weight loss.
  • Do not overeat - the portion should saturate you, but not to the desire to lie down and not move: imagine that after dinner you still need to jump. Can you? If the answer is yes, everything is fine.
  • Do not mix cereals with protein at dinner (i.e., cook meat with herbs, not rice).
  • If you have to drink alcohol, then only dry wine.
  • The maximum portion of animal protein is 100 grams.
  • Avoid sweets for dinner, caffeine sources, fatty / smoked meat products.

What foods can I eat in the evening

This issue is of particular relevance for people attending events after work: it’s difficult to completely refuse food, it may look disrespectful, so you have to urgently decide which of the proposed ones is less harmful to the figure. For this situation, nutritionists advise giving preference to red wine and hard cheese. The ideal option is Parmesan and its "relatives", i.e. species that have a long exposure (from a year): they have low fat content, few carbohydrates.

As a classic evening dinner, you can eat foods that have a low calorie content and fat content:

  • boiled eggs (eat without yolk);
  • seafood;
  • low-fat fish - mackerel, pollock, flounder;
  • poultry meat;
  • herbal teas;
  • vegetables (preference for zucchini, cabbage, celery, pumpkin);
  • legumes;
  • hard cheese, or tofu;
  • kiwi, apples, dried apricots, pineapple, prunes;
  • dairy products;
  • you can have some honey;
  • juices from vegetables / fruits that are made at home (i.e. no additives);
  • with minimal portions for dinner, nuts and seeds are allowed - they have a high calorie content, but they are very satisfying.

Dinner options

The choice of products for preparing an evening meal is completely determined by whether you will have a load today, or whether you already had one, or you are leading an absolutely sedentary lifestyle. You will have to decide what you can eat with an eye to the calories already eaten, and even after answering the question when will you go to bed. Universal options for dinner, according to some nutritionists, are as follows:

  • Cottage cheese casserole (only egg white + low-fat cottage cheese, it is allowed to add some sour berries) and natural yogurt.
  • A portion of kefir or fermented baked milk (up to 500 ml can be), but it is better to leave this option for the 2nd dinner, which is closer to sleep.
  • Smoothies (preferably vegetables, because fruits have a higher percentage of sugars that are dangerous when losing weight).
  • Fish and seafood prepared without extra fats - you can bake, stew, cook, but not fry. Juices, wine, soy sauce are suitable for marinade.
  • Stewed mushrooms.
  • Turkey / chicken cutlets or meatballs that are baked in the oven or cooked in a double boiler.
  • Omelet, but with a minimum of yolks or without them, supplemented with vegetables.
  • Boiled chickpeas or lentils with stewed tomatoes, zucchini and a bunch of greens.


Nutritionists are ready to advise this option of evening food only to people who have physical activity in the afternoon. Then the protein will go to the structure of the muscles, and not processed into fats, preventing weight loss. However, there are certain reservations: a healthy protein dinner is a small (!) Serving of boiled or steamed poultry, or fish (the norm is up to 100 grams), and leaf lettuce, dill, or some other kind of greens. You can take a cucumber if you do not like animal protein without plant foods.

Easy weight loss dinner

You are not subjected to physical exertion, you have office work, do not take walks, and go to bed early? A delicious easy dinner for weight loss in your case will exclude meat, because it will not be digested and will poison the body, but fish (low-fat species) can. Suitable for dinner and seafood. A portion of this protein should be about 50 g, and the rest of the plate will be vegetables. An alternative to losing weight can be an omelet (if you don’t appreciate marine inhabitants), but always with products of plant origin.

After dinner

The main nutritional requirement after exercise, if you aim to lose weight by burning fat, is to create a “window” between it and the food. Dinner after a workout for weight loss should be carried out after 1.5 hours, so that just eaten calories did not go to replenish energy. Protein becomes the center of your plate, so here all the options for meat or fish compositions, seafood, cottage cheese dishes are allowed, but without fat. It is desirable that all products are low-calorie, i.e. at 150-200 kcal, not more, and was not accompanied by cereals.

Diet Dinner Recipes

You cannot understand how to form a grocery set in the evening to make it healthy, but tasty, and go to bed without hunger? Use these recipes for dietary dishes that attract with the simplicity and low calorie content of the prepared food. The basis of these evening plate options are eggs, which are a mandatory product of the menu, and cereals - buckwheat and rice.


  • Cooking time: 7 minutes.
  • Servings Per Container: 1 Person.
  • Calorie dishes: 104 kcal.
  • Destination: for dinner.
  • Kitchen: home.
  • Difficulty of preparation: easy.

If you don’t recognize meat and fish in the evening, but without them you don’t know what you can eat for weight loss dinner so that you don’t feel like eating something harmful afterwards, try a light omelet. You can cook it in a pan, but it must have a non-stick coating, or it can be in the oven, but this will increase the baking time. Omelet for dinner exists in 2 variations: on milk (it is desirable that lactose is contained in a minimum quantity, it interferes with weight loss), or on water. For taste and nutrition, it is worth adding greens or vegetables. You can throw a couple of grams of hard cheese.


  • egg whites - 3 pcs.;
  • milk 1.8% low lactose - 50 ml;
  • spinach - 100 g;
  • tomatoes - 100 g.

Cooking method:

  1. Grind washed spinach, cut into slices of tomatoes.
  2. Put in a hot pan, pour the whipped with milk proteins.
  3. Putting the lid on top, wait until the surface of the omelet grabs.
  4. Turn over, brown the second side. Roll up before serving.


  • Cooking time: 35 minutes.
  • Servings Per Container: 1 Person.
  • Calorie dishes: 114 kcal.
  • Destination: for dinner.
  • Kitchen: home.
  • Difficulty of preparation: easy.

Among the dinner options in the recommendations of nutritionists, boiled rice occasionally slips, but not white, but only wild varieties. An excellent choice for weight loss is black rice for dinner, which goes well with seafood. An additional plus is the reduced calorie content of this cereal, so the portion size can be slightly increased. This is the best option for what is on a woman who does not eat enough vegetables.


  • black rice (dry) - 50 g;
  • v / m shrimp peeled - 50 g;
  • water - 210 ml;
  • cucumber - 100 g;
  • salt.

Cooking method:

  1. Rinse the groats until the dripping water becomes transparent.
  2. Cook for half an hour using stainless utensils. Minimize salt - for dinner this is best avoided.
  3. Shrimp toss in boiling water for a minute.
  4. Cut the cucumber into slices, decorate the main dish.


  • Cooking time: 25 minutes.
  • Servings Per Container: 1 Person.
  • Calorie content: 179 kcal.
  • Destination: for dinner.
  • Kitchen: home.
  • Difficulty of preparation: easy.

If you adhere to the principles of a healthy diet, it is advisable to avoid or eat cereals in the evening for weight loss until 19-20 hours. After that, you should not eat cereals, but there is an exception - you can eat buckwheat for dinner. This cereal, according to nutritionists, is an excellent fat burner, and is safe for people with food allergies (mainly gluten). If you do not know what you can eat a hearty dinner for weight loss, cook buckwheat.


  • buckwheat - 40 g;
  • water - 170 ml;
  • salt;
  • butter - 5 g;
  • green beans - 70 g.

Cooking method:

  1. Boil buckwheat, pouring into boiling water, 25 minutes with the lid closed and low heat. Add oil (preferably without it).
  2. Separately brown the frozen beans (dry pan). Serve without mixing.


  • Cooking time: 10 minutes.
  • Servings Per Container: 1 Person.
  • Calorie dishes: 72 kcal.
  • Destination: for dinner.
  • Kitchen: home.
  • Difficulty of preparation: easy.

If an hour after the main evening meal you realized that it was far to night, the hunger again made itself felt, and you cannot decide how to drive it out safely and safely, boil the eggs for dinner. However, they may not saturate solo, so you should also go through the list of products allowed for weight loss. Here you will need greens (be guided by the presence in the refrigerator), sweet peppers, Tofu cheese (alternative - Adygea). It is allowed to serve such a dinner with whole grain bread.


  • eggs 1 cat. - 3 pcs.;
  • greens - 20 g;
  • Bulgarian pepper - 70 g;
  • Tofu cheese - 20 g.

Cooking method:

  1. Boil the eggs. Technology is not important because you remove the yolk. Protein cut longitudinally to get half-boats.
  2. Grind pepper, cheese and greens. Mix.
  3. Spread this mass in protein halves with a teaspoon. Dinner for the night is ready!

Video: What to eat for weight loss dinner

Attention! The information presented in the article is for guidance only. Materials of the article do not call for independent treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment based on the individual characteristics of a particular patient.

Watch the video: 5 Healthy Low Calorie Recipes For Weight Loss (April 2020).