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In order to lose weight, you must maintain a balanced diet during the day, but attention at night is very important in order to shed that extra weight. This is why we’ve rounded up five recipes to assist you in preparing a healthy evening meal and not ruin your weight loss.
Select. Selecting a healthy dinner, at least on the majority of nights during the week, is one of the most important things that will make this weight loss schedule of yours work and give you results since taking care of what we eat in the evening is equally as important as sticking to a normal workout routine.
That is, when deciding what to have for dinner, you will have to look at how many calories are in each of your choices. After all, weight loss happens when there is a calorie deficit, i.e., when the person burns more calories than they take in.
Additionally, since the metabolism of humans proceeds at a snail’s pace at night, in addition to being mindful about what you have to eat not to ruin the phase of calorie reduction, eating healthily in the evening matters in order to enhance the quality of your sleeping patterns.
Since a heavy diet, rich in fat and sugar, makes it difficult for you to rest.
Below, you will find five healthy, simple and practical dinner options to help you stay on your diet and achieve your weight goals.
5 recipes for a quick and healthy dinner
1. Vegetable soup
Preparation time: 40 minutes
Yield: 5 servings
Ingredients
- ½ chopped onion
- 1 chopped chayote
- 1 medium carrot, chopped
- 1 cup of pumpkin
- ½ chopped cabbage
- 4 cloves of garlic
- 1 chopped tomato
- 250g cooked and shredded chicken breast
- Water
Preparation method
- Place the onion in a pan and heat.
- Add the chayote, pumpkin, carrot and mix.
- Add the chopped cabbage and then cover all the vegetables with water.
- Cover the pan and let it boil until the vegetables are soft.
- Blend all the vegetables in a blender or, if you prefer, blend half and leave the rest whole.
- Book.
- Brown the garlic cloves, add the tomato and the shredded chicken breast, seasoned to taste.
- Pour the blended vegetables into the pan and mix everything together.
- Let it boil for a few more minutes.
- Serve.
2. Grilled fish
Preparation time: 15 minutes
Yield: 2 servings
Ingredients
- 2 pieces of tilapia fillet or other fish with a firmer consistency, thawed
- Juice of 1 lemon
- 1 clove of minced garlic
- Salt to taste
- Pepper to taste
- Coriander to taste
- Olive oil to taste
Preparation method
- Start by seasoning the fish fillets with lemon, salt, pepper, garlic, coriander and olive oil.
- Spread the seasonings well on the fish.
- Place a drizzle of olive oil in a non-stick frying pan.
- Add a fish fillet and grill for 5 minutes on each side.
- Repeat the same step by step with the other fillet.
- Serve with brown rice and salad.
3. Stuffed omelet
Preparation time: 10 minutes
Yield: 1 serving
Ingredients
- 2 eggs
- Chopped onion to taste
- Tomato to taste
- Mustard seed to taste
- White sesame to taste
- Green smell to taste
- Olive oil
- 1 slice of white cheese
- 1 slice of turkey breast
Preparation method
- Place the eggs in a bowl.
- Add all the spices described above.
- Beat all the ingredients until the dough is smooth.
- Grease a frying pan with olive oil.
- Pour the omelette into the pan and let it cook for a few minutes, turn it over and repeat the process on the other side.
- Fill with white cheese and turkey breast.
- Close the omelet and serve.
4. Oat bran tapioca
Preparation time: 15 minutes
Yield: 1 serving
Ingredients
- 2 tablespoons of oat bran
- 50ml of water
- Salt to taste
Preparation method
- Place the oats and water in a bowl and stir.
- Let the mixture rest for a few minutes until the dough acquires a more pasty consistency.
- Grease a non-stick frying pan.
- Place the tapioca dough in the pan and spread it out evenly.
- Bring to a medium heat.
- Flip the dough when the edges are pulling away from the pan.
- Let it brown on the other side.
- Fill with your favorite ingredients (but remember, since your goal is to lose weight, fill your tapioca with healthy ingredients, such as scrambled eggs, cherry tomatoes or fruits).
5. Fit pan pizza
Preparation time: 10 minutes
Yield: 1 serving
Ingredients
- 1 egg
- 1 cup oat bran
- ½ teaspoon salt
- ½ teaspoon yeast
- 1 dash of olive oil
- Pulp of a tomato blended in a blender
- 2 slices of chopped mozzarella cheese
- 3 slices of tomato
- Onion rings to taste
- Oregano to taste
Preparation method
- Place the egg, oats, salt and yeast in a bowl and mix until the dough is smooth.
- Heat the frying pan and grease it with olive oil.
- Lower the heat and pour the batter into the pan.
- Use a fork to spread the batter across the pan.
- Turn the dough over with a spatula when the underside is firm.
- Spread the tomato pulp over the dough and add the chopped mozzarella cheese.
- Add the tomato slices, onion rings and oregano (or your favorite healthy, low-calorie filling).
- Add a little water to the corner of the pan so the pasta doesn’t burn while the cheese melts.
- Cover the pan and wait a few minutes.
- Serve.
Remember: the meals listed above are just a supplement to weight loss. They should be accompanied by a balanced diet every day and regular exercise, which also stimulates weight loss.
