9 Simple Light Dinner Ideas to Help You Lose Weight
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If you are a weight watcher, you already know the challenges associated with achieving your goal and staying there. It is normally seen that one stays on course with diets throughout the day but starts to give in to hunger pangs and cravings by dinnertime. This is especially true if your meals throughout the day have not been well-balanced and satiating.
Our busy lives leave us with little or no time to cook our meals, especially dinner. And the plethora of ready-to-eat meals, takeaways, and door-delivery options only make it easier for us to prioritize convenience over effort and resort to them.
This article is a compilation of nine light dinner ideas that are easy to make. They are perfect for those on a weight loss journey, but they don’t stop you from trying them if you are not. We have done the hard work of sifting through thousands of such recipes by amazing food bloggers and nutritionists so that you don’t have to. Do stop by their websites (linked in the recipes) for more such recipes.
Should Dinner Be Your Lightest Meal?
The digestive system is at its best in the morning and tends to get sluggish towards the end of the day. Consuming heavy meals during this sluggish period forces the digestive system to work doubly hard to digest the food.
Inefficient digestion can lead to issues like heartburn, acid reflux, indigestion, and discomfort, inhibiting a good night’s sleep. It can also manifest itself in the form of fat storage and lifestyle diseases like type 2 diabetes.
That said, our lifestyles today require us to work in shifts or stay up much later than we would like. In such cases, a light dinner may not necessarily satisfy our needs or may simply not be practical. Therefore, it becomes necessary to evaluate your bodily needs and devise a plan that works to provide you with maximum nutrition and good health.
Is Light Dinner Good For Weight Loss?
Calorie control is vital when trying to lose weight. A light meal at dinner is certainly beneficial, but only if supplied to the body through the right choice of foods. The same number of calories consumed by unhealthy foods may not present favorable results. Similarly, indulging in unhealthy foods or overeating throughout the day cannot be compensated by resorting to a light dinner.
Benefits of Using Light Dinner Recipes
Lesser Load On the Digestive System
Digestion of food uses energy and requires time. Digestion is at its lowest when the body is in a state of rest at night. A light dinner recipe not only serves as a good source of nutrition but can also be easily digested by the body. Such recipes not only reduce the load on the digestive system but also prevent bloating, indigestion, and discomfort, leaving you fresh and energetic in the morning.
Easier Weight Management
Weight management is a balancing act between calorie intake and expenditure. A heavy dinner involves a higher calorie intake. The digestion process is slow at night, and will be unable to digest the intake completely, leading to the storage of extra calories in the form of fat. Over a period of time, the habit of consuming a heavy dinner can lead to health issues like increased belly fat and obesity.
Lower Blood Sugar Levels
A light dinner recipe is centered around lean proteins, complex carbs like whole grains, and fresh vegetables. Such foods break down slowly without causing a spike in blood sugar levels. High blood sugar levels are responsible for causing type 2 diabetes in the long run. Hence sticking to light and early dinners works best for reduced risks of such diseases.
Improved Quality of Sleep
Digesting a heavy dinner during bedtime is in direct conflict with the resting state of the body and can cause sleep disruptions. A heavy dinner can also cause issues like acid reflux and heartburn, which may interfere with the quality of sleep. Light dinner recipes should be mindful of including certain types of fish, vegetables, nuts, etc., that increase the production of melatonin, a sleep-regulating hormone.
What Should I Eat For a Light Dinner?
A light dinner should be a wholesome meal that is able to provide nutrition and satiety. It should be easy to digest and should help promote good sleep. Ideally, a light dinner includes lean proteins and whole foods like fruits and vegetables.
9 Best Light Dinner Ideas For Weight Loss
Note that ingredients have been adjusted to serve one portion size.
1. Chickpea and Quinoa Grain Bowl
The Chickpea and Quinoa bowl is a take on the popular Buddha bowl. It is a great option for weight watchers as it offers the perfect well-balanced nutrition.
Ingredients:
1 cup quinoa
⅓ cup canned chickpeas
½ cup cucumber
½ cup cherry tomatoes
¼ cup diced avocado
3 tbsp hummus
1 tbsp pepper
1 tbsp lemon juice
1 tsp parsley
Salt and pepper to taste
Water as needed
Directions:
Arrange the quinoa as the base layer to the Buddha bowl and the vegetables over it.
In another bowl, combine all the other ingredients to form the dressing. Use the required amount of water to adjust the consistency of the dressing.
Pour the dressing over the Buddha bowl or serve on the side.
Source: https://momsdish.com
2. Turkey Lettuce Wraps
Lettuce wraps are a weight watcher’s delight that packs a burst of flavor in each bite. These wraps are high in protein and low in carbs since the tortilla is switched out with crunchy lettuce leaves.
Ingredients:
¼ tbsp olive oil
¼ cup onion
¼ lb ground turkey
¼ cup bell pepper
¼ cup mushrooms
2 garlic cloves
¼ tbsp chili powder
Salt and pepper to taste
½ cup avocado
1-2 lettuce leaves
¼ tsp mixed herbs as per choice
Directions:
Sauté the onions and garlic in oil until soft.
Add the ground turkey and cook until it browns.
Add in the bell peppers and mushrooms, herb mix, and cook until the veggies are soft. Lastly, add the diced avocado.
Spoon the mixture onto lettuce leaves and wrap the leaves around the filling.
3. Mediterranean Pasta Salad
A Mediterranean pasta salad involves the use of whole foods and healthy fats that are just perfect to meet the body’s nutritional needs. The only risk you run with this dish is that of overeating, so be sure to use portion control!
Ingredients:
1 oz pasta of choice
¼ lb chicken
½ onion diced
⅛ cup bell peppers
⅛ cup feta cheese
6-8 kalamata olives
⅛ cup parsley and mint
⅛ cup extra virgin olive oil
2 tsp lemon juice
2 tsp red wine vinegar
2 minced garlic cloves
⅛ tsp dried oregano
Salt to taste
Directions:
Cook your pasta of choice. Drain and set aside.
Season the chicken with salt and pepper and cook it in a skillet over medium heat until browned.
In a bowl, combine all the vegetables, herbs, olives, and feta cheese.
In another bowl, whisk the olive oil, lemon juice, red wine vinegar, garlic, pepper, salt, and oregano together.
Add the cooked pasta, chicken, and dressing into the bowl containing the vegetables. Serve immediately or serve chilled.
Source: https://www.tasteofhome.com/recipes/
4. Fried Rice
This fried rice recipe is a perfect high-protein recipe that promises comfort and satiety. Some steps like marination or even preparing the marinade can be carried out beforehand.
Ingredients:
1 chicken breast in sesame marinade
1 egg
½ cup cooked brown rice
1 spring onion
1 garlic clove
1 tsp sesame oil
¼ tsp soy sauce
1 red pepper
Salt and pepper to taste
For the sesame marinade:
1 tbsp sesame seeds
1 ½ tbsp soy sauce
1 tbsp sesame oil
½ tsp Szechuan peppercorns
½ tsp Chinese five spice
1 minced garlic clove
¼ cup water
Directions:
Combine the ingredients for the sesame marinade and let the chicken marinate for some time.
Roast the marinated chicken on a sheet pan in the oven at 170°C for 25 minutes.
In parallel, cook the brown rice.
Heat the sesame oil in a wok, add the spring onions, red pepper, and garlic, and gently sauté.
Pull apart the chicken and add to the pan. Add the cooked and drained rice, and stir, keeping the heat low. Season to taste.
Create space in the center of the rice and scramble an egg. Serve hot.
Source: https://www.coachweb.com/healthy-eating
5. Shrimp Tacos
Shrimp is a low-calorie source of protein and is low in saturated fat. It is also rich in vitamins and minerals like vitamin D and B12.
Ingredients:
½ tsp olive oil
1 garlic clove
¼ tsp ground cumin
⅛ tsp ground chili powder
¼ lb cleaned, deveined shrimp
⅛ cup plain Greek yogurt
½ tsp lime peel, finely chopped
1 ½ tsp fresh lime juice
1 tsp cilantro chopped
2 corn tortillas
¼ cup shredded cabbage
Fresh cilantro sprigs and lime wedges for garnish
Directions:
Combine oil, garlic, some cumin, chili powder, and shrimp in a medium bowl. Mix well and set aside.
Cook the shrimp mixture and cook, stirring frequently, until the shrimp is firm and opaque.
Combine yogurt, remaining cumin, lime peel, juice, and cilantro in a bowl.
Top each tortilla with cabbage and shrimp.
Garnish with cilantro and lime, and drizzle each taco with some yogurt mixture.
Source: https://www.beachbodyondemand.com/blog/shrimp-tacos
6. Grilled Salmon With Roast Vegetables
Salmon is a lean protein and is naturally gluten-free, making this recipe a good choice for those trying to lose weight.
Ingredients:
¼ zucchini
½ bell pepper
¼ red onion
¼ tbsp olive oil
Salt and pepper to taste
⅛ cup fresh basil, shredded
1 lemon wedge
¼ lb salmon fillet
Directions:
Brush the diced vegetables with oil and season them and the salmon with salt and pepper.
Grill the vegetables and the salmon pieces in a skillet. The vegetables until tender and the salmon until it flakes when tested with a fork.
When cooled, roughly chop the vegetables and toss them together in a large bowl.
Remove the skin from the salmon and serve alongside the vegetables.
Garnish with basil and serve with a lemon wedge.
Source: https://www.eatingwell.com
7. Veggie Stir Fry With Brown Rice
A veggie stir fry with brown rice dish packs in a punch of fiber, protein, vitamins, and minerals. This dish uses minimum fat, making it a low-fat dish.
Ingredients:
⅛ cup brown rice
⅛ cup red cabbage
⅛ cup broccoli
⅛ cup red bell pepper
⅛ cup zucchini
½ tbsp extra virgin olive oil
1 garlic clove, minced
1 tsp fresh parsley, chopped
⅛ tsp cayenne powder
½ tbsp soy sauce
Sesame seeds
Directions:
Cook the brown rice according to the package directions.
Place some water in a wok or frying pan and bring it to a boil. Then add the chopped veggies and cook for a minute over high heat. Drain and set aside.
Heat the oil in the wok, and add the garlic, cayenne, and parsley. Cook over high heat for about one minute.
Add the vegetables, rice, and soy sauce and cook for two minutes.
Garnish with sesame seeds.
Source: https://simpleveganblog.com
8. Black Bean and Sweet Potato Chili
The black bean sweet potato chili dish is packed with antioxidants from the sweet potatoes, and the black beans are a great source of plant-based protein. This dish can be prepared ahead of time and frozen, as it keeps well.
Ingredients:
1 ½ tbsp extra virgin olive oil
1 large sweet potato
1 onion
1 garlic clove, minced
1 tsp chili powder
1 tsp ground cumin
¼ tsp ground Chipotle chili powder
Salt to taste
1 ½ cup water
One 15-ounce canned black beans
8 oz diced tomatoes
1 tsp lime juice
Cilantro for garnish
Directions:
Heat oil in a pan over medium heat and cook the sweet potato and onion till the onions soften.
Add garlic, chili powder, chipotle, and salt and sauté for a few minutes
Add water and bring to a simmer and cook until the sweet potatoes turn tender.
Add beans, tomatoes, and lime juice and increase heat to high and return to a simmer, stirring often.
Reduce heat and simmer until slightly reduced. Remove from heat and stir in cilantro.
9. Egyptian Lentil Soup
This Egyptian soup served along with oven-roasted vegetables is the perfect weight loss dinner.
Ingredients:
2 tsp olive oil
⅛ cup carrots
⅛ cup tomato
¼ onion
2 tsp garlic
1 tsp tomato paste
½ tsp ground cumin
Salt and pepper to taste
½ cup of yellow, red, or mixed lentils
3 cups water
Directions:
Heat oil in a pot over medium heat.
Add carrots, tomato, onion, and garlic, and cook until the tomato has broken down.
Stir in tomato paste, cumin, salt, and pepper, and cook, stirring frequently, until the tomato paste is browned.
Add lentils and water; bring to a boil over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the lentils are soft and the soup is thickened.
Puree the soup using an immersion blender or in batches in a regular blender until smooth. Serve hot.
Final Thoughts
Weight loss is a process that needs dedication and effort. These dinner ideas are only an example of cooking and eating light to lose weight. Be sure to make it a lifestyle and stay consistent with eating healthy!
Frequently Asked Questions
What is the best light dinner for weight loss?
Noodles made from vegetables in tomato sauce and turkey meatballs, roasted or grilled veggies with lean protein, or a lentil soup with a side salad are perfect weight-loss dinner recipes. These meals are low in calories but high in protein, fiber, and flavor.
What should I eat for dinner at night?
An ideal dinner is one that is packed with nutrients and balanced in macronutrients. Turkey, chicken breast, fish, and tofu are excellent choices for lean protein. A variety of vegetables can be used in roasted or grilled form. Whole-grained foods like legumes or lentils can be consumed in the form of soups.
Choose your fats wisely. Fats rich in omega-3 fatty acids and monosaturated and polyunsaturated fats make some of the best choices.
What's a good lazy dinner?
You can only be limited by your imagination when it comes to choosing a lazy dinner recipe. Options range from throwing together a simple soup and salad to stir-fried vegetables paired with a protein source. You can even go as lazy as using a breakfast recipe like avocado toast or omelet for dinner.
What food is easy on the stomach?
Steamed vegetables, lean proteins, oatmeal, and bananas are some foods that are safe and easy on the stomach. Such foods are easily digestible and rich in vitamins, minerals, fiber, protein, etc., essential for the body.
