5 fish recipes for a healthy dinner

You just need to organize it correctly, then there will be benefits for both health and figure. Everyone understands why breakfast is needed: to wake up and gain energy.

What foods should you avoid?

No one doubts the importance of lunch, which is the main meal of the day. But many people easily refuse dinner, saying that they have already eaten to their fill all day and there is no point in loading their poor stomach before bed. In fact, it is no less important than breakfast and lunch, as it performs a number of vital functions. A properly organized dinner helps to improve well-being, improve health and lose weight. Why is it called that? Dinner must have certain characteristics so that everything eaten is beneficial and does not end up overnight in deposits on the sides and stomach.

These characteristics are suitable for dinner both as part of weight loss and while observing the principles of proper nutrition. In Germany.

Omelette "Pular"

This omelet recipe is quite simple, and you can use any filling instead of cheese. The omelet turns out fluffy, and the taste is very delicate, one might even say milky. As a dinner option - quite unusual.

KBJU per serving: 372/32/17/5.

Ingredients:

• Eggs – 3 pcs.
• Milk – 40 ml.
• Cheese – 50 g.
• Tomato – 1 pc.
• Dill – 1 branch.
• Salt - to taste.

Preparation:

1. We start by separating the yolks from the whites.
2. Add chopped dill and salt to taste to the bowl with the yolks. Add milk there and mix everything well.
3. Beat the whites until stable peaks form.
4. Grease the pan with olive oil and pour in the yolk mixture. Cover with a lid and fry for two minutes.
5. Next, carefully place the whipped whites into the pan. Using a spoon, carefully distribute them over the entire surface. Cover the pan again with a lid for another two minutes.
6. Our Pulyar omelet is ready. Cut it in half, put cheese on one part, and cover with the other half on top.

Light vegetable PP salad

A light salad option for those who are losing weight. An excellent option for a diet dinner.

KBJU per serving: 209/20/10/9.

For the salad you will need:

• Cottage cheese 5% – 100 g.
• Cucumbers – 100 g.
• Tomatoes – 100 g.
• Lettuce leaves – 20 g.
• Dill – 1 branch.
• Garlic – 1 clove.
• Sunflower oil – 1 tsp.

Recipe:

1. Randomly tear lettuce leaves into a bowl. Chop the dill.
2. Then cut the cucumber into half rings and the tomatoes into cubes.
3. Squeeze one clove of garlic over the vegetables.
4. Add a spoonful of any vegetable oil, cottage cheese and mix everything well. The weight loss salad is ready.

Soft turkey with green peas and mushrooms

Ingredients for 1 serving:

• 200 g turkey
• 100 g mushrooms
• 50 g peas
• Olive oil, spices

Preparation:

1. Cut the turkey fillet into thick strips and fry without oil.
2. Add chopped champignons and peas.
3. Add a teaspoon of vegetable oil and your favorite spices to the finished dish. Garlic, cilantro and thyme go well with the dish.

Tuna fish cutlets

For those who love fish, these canned tuna cutlets are the perfect dinner recipe. The cutlets turn out very tender and at the same time juicy.

KBJU per 100 grams: 104/18/3/3.

To prepare you will need:

• Tuna in its own juice – 3 cans.
• Eggs – 3 pcs.
• Carrots – 2 pcs.
• Onions – 2 pcs.
• Salt, spices - to taste.

Preparation:

1. Drain all the juice from the canned tuna.
2. Place the fish in a bowl and shred it thoroughly with a fork.
3. Next, add grated carrots, finely chopped onions, three eggs, salt and spices to taste. Mix everything thoroughly.
4. Form small cutlets and place in a frying pan.
5. Fry the cutlets on each side for 5-6 minutes under the lid.

Chicken with broccoli and mushrooms in a frying pan

Quite simple, but no less tasty dish for those who are on a healthy diet.

KBJU per 100 grams: 58/6/3/2.

Ingredients:

• Broccoli – 500 g.
• Cream 10% – 200 ml.
• Onions – 125 g.
• Chicken breast – 300 g.
• Champignons – 500 g.
• Ground black pepper - to taste.
• Salt – 1.5 tsp.
• Olive oil – 1 tsp.

Preparation:

1. Separate the broccoli into small florets. Cut the onion into cubes.
2. Cut the mushrooms into 4 parts. Cut the chicken fillet into medium pieces.
3. Pour water into a saucepan and bring to a boil. Add some salt and throw in the cabbage.
4. Boil the cabbage for one minute, then place in a sieve and rinse with cold water.
5. Add 1 tsp to the pan. oil, add chicken fillet, fry until golden brown.
6. Next, add the champignons and fry until the liquid has completely evaporated.
7. Then add onion, salt, pepper. Mix everything well. Now add the washed cabbage and 10% fat cream.
8. Bring to a boil and remove from heat. The dish is ready.

Protein Purple Salad

You will simply be delighted with this protein salad. Due to the fact that it contains chicken and nuts, it turns out to be quite filling and nutritious.

KBJU per 100 grams: 183/17/10/4.

Ingredients:

• Turkey fillet – 300 g.
• Red beets – 1 pc.
• Walnuts – 80 g.
• Sour cream – 2 tbsp. l.
• Garlic – 3 cloves.
• Salt - to taste.

Preparation:

1. First you need to cook the turkey fillet. Now cut the meat into small cubes.
2. Grate the beets on a coarse grater.
3. Mix beets and meat in a bowl. Add chopped walnuts and a little garlic to this.
4. Next, add two tablespoons of low-fat sour cream and a little salt.
5. Mix everything thoroughly. Let the salad soak for 25–30 minutes and you’re ready to eat.

Salads

First, let's define fiber - as we remember, our plate should contain the most of it. Let's prepare the salad.

One-component salads

The salad can be made quite simple, literally from one ingredient: grate fresh carrots on a coarse grater, add salt, add black pepper, ½ tsp vinegar and ½ tbsp vegetable oil - it is better to take flaxseed, olive or wheat germ oil.

Mix everything, let it stand for 15 minutes and that’s it, you’re ready to eat! The main thing is not to add sugar to the vinegar dressing - this is a weight loss dinner.

Two-component salads

You can prepare a mixture of raw carrots and beets.

We take vegetables in a 2:1 ratio and season with vegetable oil. To enhance the taste, add nutmeg, a little salt and, if desired, vinegar.

Salad as a side dish

When you want to make a salad from several ingredients at once or compose it in such a way that it replaces a side dish, we’ll prepare it from green beans and eggs.

• We will need to boil 100 g of beans in salted water for 5 - 6 minutes. Then drain it and let it dry.
• Hard boil one egg and let it cool.
• We clean it, chop it with a fork or chop it with a knife, combine it with beans, season with salt, pepper, and season with vegetable oil.

Ready! This salad will replace a full dinner!

Salad "Tropicana"

Well, if you want to cook something more interesting, but no less healthy, let’s make a salad of avocado, broccoli and coconut.

• We disassemble 3 - 4 bushes of broccoli into inflorescences and, if it is fresh, boil it for 4 - 5 minutes after boiling in salted water, drain the water, let it dry and cool on a plate. If the cabbage is frozen, just defrost it - it will already be soft.
• Cut 3 leaves of Chinese cabbage into strips.
• Cut 1/3 of the avocado and peel it. Cut the resulting piece into slices and add to the cabbage.
• From a fresh coconut, cut a slice 5–6 cm long and 1 cm wide and chop it crosswise.
• Mix everything and season with ½ tbsp. vegetable oil, salt or sprinkle with soy sauce.

If desired, coconut can be replaced with walnuts - the taste will be more piquant, and broccoli with green beans - this will not make dinner any less healthy. Frozen, you also don’t have to cook it – softness will appear after defrosting.

Avocado, despite its rather high fat content, contains exactly the fats that we need for weight loss, because we don’t want to lose the shine of our hair and the smoothness of our skin along with the extra pounds!

Cabbage salad

Now let’s prepare a traditional cabbage and carrot salad for dinner, but we’ll do it a little differently.

• Finely chop 100 g of white cabbage and knead with salt with your hands.
• To it, grate 1 medium carrot, season with oil, vinegar and let stand for at least 10 minutes so that the vegetables release juice.
• Then add a small handful of thawed or fresh cranberries, 1 tbsp. pine nuts, pepper and mix.

The salad will turn out not only tasty, but also very healthy!

Chicken stewed with vegetables

The dish looks great and is very healthy. The perfect PP recipe for dinner.

KBJU per 100 grams: 117/16/3/5.

Ingredients:

• Chicken thigh – 1 kg.
• Green beans – 400 g.
• Green peas – 400 g.
• Bell pepper – 1 pc.
• Chili pepper - 1 pc.
• Onions – 1 pc.
• Sour cream 10% – 100 g.
• Kefir – 250 ml.
• Garlic – 8 cloves.
• Salt – 1 tsp.

Preparation:

1. Place chicken thighs in a heated frying pan and cover with a lid. Fry until the meat releases juice.
2. Meanwhile, cut the onion and sweet pepper into half rings. Also finely chop the chili pepper.
3. The meat has released its juice, now place the onion on top and simmer for another two minutes.
4. Next add bell pepper and chili. After 3-4 minutes, add spices and salt. Stir and leave to simmer for another 5-6 minutes.
5. Then add green beans and green peas. Simmer for another two minutes.
6. After two minutes, add finely chopped garlic, kefir and sour cream. Mix everything well. Cover with a lid and cook for another 10 minutes.

PP turkey kebabs

The next recipe is juicy, flavorful turkey kebabs that everyone is sure to love. You can also make them from chicken, and it turns out just as tasty.

KBJU per 100 grams: 94/19/3/2.

We will need:

• Turkey fillet – 500 g.
• Lemon – 1 pc.
• Olive oil – 1 tbsp. l.
• Seasoning for chicken.

Preparation:

1. Cut the meat into small pieces and place in a deep bowl.
2. Add a tablespoon of olive oil and seasoning to taste. Squeeze a small amount of lemon juice here.
3. We send everything to marinate in the refrigerator for several hours.
4. Place the turkey meat on skewers and add lemon slices between the pieces.
5. Place the kebabs in an oven preheated to 200 degrees for 22–25 minutes. Ready-made kebabs can be served with a light vegetable salad and natural sauce.

Zucchini casserole

Thanks to simple, inexpensive, and most importantly, healthy ingredients, this casserole recipe will become your favorite. The aroma of parsley, garlic, cheese, and the taste of this casserole is simply delicious.

KBJU per 100 grams: 67/8/2/4.

Ingredients:

• Large zucchini – 2 pcs.
• Soft cottage cheese – 2 packs.
• Garlic – 2 cloves.
• Eggs – 3 pcs.
• Cheese – 20 g.
• Parsley.
• Bran.

Preparation:

1. Peel and then grate the zucchini on a fine grater. Zucchini is very watery, so use your hands to squeeze out all the excess liquid.
2. Next, add soft cottage cheese, eggs, salt and parsley. Squeeze a couple of cloves of garlic and mix the mixture thoroughly.
3. If the mixture is still watery, add 2-3 tablespoons of bran. Mix everything again.
4. Place the dough on a baking sheet and place in the oven for 20 minutes at 200 degrees.
5. A few minutes before it’s ready, take out the casserole and grate some cheese on top.

Baked zucchini with lentils

Ingredients:

• Zucchini 1 pc. (average)
• Lentils 30 g
• 1\2 carrots
• 2 cloves garlic
• Tomato
• Greens to taste
• Paprika to taste
• Vegetable oil

Preparation:

1. Wash the lentils, add to boiling salted water, cook until tender. Drain the water.
2. Cut the zucchini lengthwise, cut off the top, and scrape out the core with a spoon.
3. Finely chop the onion and garlic, peel the carrots and grate them on a coarse grater. Cut the tomato into small cubes. Cut the pulp extracted from the zucchini.
4. Cook the zucchini in boiling salted water for 2-3 minutes. Fry carrots, onions and garlic in a saucepan. Fry with a minimum amount of oil.
5. Add the tomato, zucchini pulp, herbs, paprika, salt and simmer under the lid for a few more minutes.
6. Combine vegetables with lentils and stuff zucchini with the resulting mixture.
7. Place in a baking dish lined with paper, bake in the oven for 10-15 minutes at a temperature of 200-210 degrees.

Curd omelette with herbs

A delicious protein omelet with fiber in the form of non-starchy vegetables.

KBJU per serving: 269/32/12/7.

Ingredients:

• Low-fat cottage cheese – 100 g.
• Eggs – 2 pcs.
• Cucumber – 1 pc.
• Sweet pepper – 1 pc.
• Parsley, cilantro - 2 bunches.
• Salt, pepper - to taste.

Preparation:

1. Break 2 eggs into a bowl. Salt and pepper.
2. Add cottage cheese, stir everything well with a fork until smooth.
3. Chop the parsley, cilantro and add to the curd mass.
4. Pour the mixture into a preheated non-stick frying pan, do not add oil. Cover with a lid and leave on low heat for 5 minutes.
5. Serve with sliced ​​fresh cucumber and sweet pepper.

Brynza in Shopski style

The combination of cheese and vegetables is incredibly tasty. It's easy to prepare, the ingredients are very ordinary, and the presentation looks very beautiful. This versatile dish is suitable for both breakfast and dinner.

KBJU per 100 grams: 102/7/6/4.

For two servings you will need:

• Cheese cheese – 100 g.
• Bell pepper – 1 pc.
• Small tomatoes – 4 pcs.
• Onions – 1 pc.
• Eggs – 2 pcs.
• Olive oil – 1 tsp.
• Ground black pepper – 0.25 tsp.

Preparation:

1. Cut the cheese into small pieces and place it on the bottom of two pots.
2. Next, cut the tomatoes into rings and place them on top of the cheese.
3. Place onion sliced ​​into rings on top of the tomatoes.
4. Now cut the sweet pepper into slices and place it on top of the onion.
5. Then add half a teaspoon of olive oil to each pot.
6. Preheat the oven to 180 degrees and bake the cheese for 15 minutes.
7. After 15 minutes, remove the cheese from the oven. Now break one egg into each pot on top; if desired, the eggs can be peppered.
8. Place the pots back into the oven at the same temperature for another 10-15 minutes. Remove from the oven and the Shopski cheese is ready.

Is it possible to have an omelette for dinner? Why?

In fact, the body needs not only to recover, but also to replenish the necessary supply of vitamins and microelements. Both proteins and carbohydrates are needed so that we can function normally.

The main thing is portions and calorie counting.

Today we will look at the best dinner options for weight loss and touch on the basic principles of dinner formation. Before we get into specific dinner options for weight loss, let's first look at the basic principles of creating a healthy dinner.

If you have burned enough during the day, you can afford a hearty and healthy dinner. Don't forget to replenish your fluid supply; it doesn't have to be three liters of water a day. The body itself tells us when it is thirsty, listen to it more carefully.

Let's talk about healthy snacks in the evening: what you can eat and prepare low-calorie and protein for dinner with recipes for losing weight:. Mix eggs with cottage cheese. Whip the cream, just shake the package to make the omelette fluffy! Add cream, herbs, salt, pepper and whatever else your heart desires to the egg-curd mixture.

Beat the resulting mixture thoroughly with a whisk or blender. Be sure to grease the pan with a napkin in oil: otherwise the omelette will not come off! Cottage cheese when losing weight is the first thing! Its undoubted advantages are that it is nourishing, cheap, accessible and, of course, endlessly variable. Preparation: mix all ingredients, refrigerate.

Before use, sprinkle with seeds and nuts, add fruit. Mix a pack of cottage cheese, an egg and 50 g in a blender.

Add spices to taste. Pour the mixture into silicone molds and bake in the oven for 15 minutes at temperature C, and then reduce the heat and simmer for another minute. Cooking them is a pleasure! Take grams of fresh or frozen shrimp, mix with half a chopped avocado, 30 grams. Pour 2 hours into the dish. Cut the squid into thin strips. Mix soy sauce and mustard in a separate dish and put them there, let them simmer for 20 minutes.

Then make the dressing: mix dietary yogurt with a teaspoon of mustard, a clove of chopped garlic and a tablespoon of soy sauce. It's very easy to do. Due to the presence of tomatoes in the recipe, the scrambled eggs turn out incredibly tasty, with a slight sourness.

This diet omelette must be served hot, garnished with fresh herbs. The recipe calls for hard cheese. You can use any, but it’s better to find Parmesan. Protein omelet in the oven is a dietary dish. It is quite worthy of a place even on the holiday table, because it looks simply amazing. A lot of fresh vegetables are added to it, so scrambled eggs turn out to be a real source of vitamins.

Salad with tuna and vegetables

A simple, satisfying, healthy salad containing only vegetables and tuna.

KBJU per serving: 270/40/8/7.

Ingredients:

• Tuna in its own juice – 150 g.
• Bell pepper – 1 pc.
• Cucumbers – 1 pc.
• Small tomatoes – 2 pcs.
• Radish – 1 pc.
• Arugula and cilantro.
• Egg – 1 pc.

Preparation:

1. Chop vegetables and herbs. We also chop the egg.
2. Place everything in a salad bowl.
3. Take a can of tuna in its own juice and add it to the salad. Mix everything well.
4. If desired, you can dress the salad with balsamic vinegar or sprinkle it with lemon juice.

Stewed squid with vegetables

Ingredients:

• Squid fillet 300 g
• Onion
• Tomato
• Garlic
• Fresh vegetables and herbs

Preparation:

1. Cut the squid fillet into cubes and fry in a dry frying pan until lightly crusted.
2. Finely chop the onion and add it to the squid, fry for another 5 minutes. Add chopped tomatoes and garlic. Simmer the dish until done.
3. Chop vegetables and herbs and serve as a side salad.

Pumpkin in the oven with meat and vegetables

Pumpkin is an additional source of microelements and vitamins at any time of the year. The dish turns out soft, juicy and, of course, tasty.

KBJU per 100 grams: 65/5/3/4.

Ingredients:

• Pumpkin – 900 g.
• Chicken meat – 450 g.
• Milk – 250 ml.
• Onions – 1 pc.
• Garlic – 4 cloves.
• Parsley – 30 g.
• Small tomatoes – 250 g.
• Ground black pepper – 0.5 tsp.
• Vegetable oil – 1 tsp.
• Hot pepper – 20 g.
• Italian herbs – 1 tsp.

Preparation:

1. Cut the pumpkin into large cubes and place in a bowl.
2. Finely chop the parsley, hot pepper, garlic, and add everything to the pumpkin.
3. We also add whole tomatoes, coarsely chopped onions and meat.
4. Prepare the sauce. Add olive oil, all spices, 1.5 tsp to the cream. salt, mix everything well.
5. Pour the sauce over the ingredients and mix thoroughly again.
6. Place everything on a baking sheet. Place the dish in an oven preheated to 180 degrees for one hour. After an hour, turn it off, let it sit in the hot oven for another 10 minutes, and you’re ready to serve.

In order not to lose these recipes, be sure to repost on social networks and leave your reviews. We wish everyone to adhere to the PP and make it even tastier.

What to eat for dinner so as not to gain weight. Rules for proper dinner. List of permitted products. Options for a delicious dinner made from the right ingredients. Video.

Despite the fact that it’s winter outside the window and summer is still far away, there’s no point in starting the figure. Everyone knows perfectly well that a figure is a mirror reflection of one’s lifestyle and nutrition. In this regard, a light dinner plays an important role both for weight loss and for healthy sleep. However, not everyone knows what is included in the concept of a light dinner and what to eat in general closer to the night.

Recipe for Scrambled Eggs for Dinner. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Scrambled eggs for dinner.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Scrambled eggs for dinner is 202.7 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

What to eat for dinner to lose weight

Products are capable of burning fat mass if they have zero calorie content, i.e. These are those foods for which the body spends more energy to digest than it receives from them. It is this kind of food that will allow you to reduce weight, and you should take it not only for dinner, but periodically dilute your daily diet with the right foods throughout the day.

Proper nutrition for a light dinner includes the following list of products:

♦ light proteins (lean meats and fish, beans, low-fat cheeses, low-fat dairy products);

♦ vegetables (more cruciferous vegetables, i.e. cabbage, preferably fresh);

♦ greens (has a high fiber content, which is low in calories);

♦ spices (natural types to speed up metabolism).

Proper and healthy foods for dinner

It is worth knowing, not only for those who dream of losing weight, that in the evening carbohydrate foods are necessarily transformed into fat. All cereals, flour or sweet foods should be eaten in the first half of the day. Yes, even sweets (in small quantities, for example, a small piece of natural chocolate) can be eaten before noon by those who are on a diet. If you limit yourself in something, then you will certainly want it. It is better to consume plant-based foods in the afternoon and late afternoon.

In the evening : what is healthy to eat for dinner is easily digestible protein foods. In addition, it is more filling than carbohydrate or full of fat. Such healthy dinners include chicken, fish or beef. They can be boiled, baked with vegetables or mushrooms, stewed, steamed, but not fried. Chicken or turkey breast are great for an evening meal. And there are few calories, and very healthy, and quite satisfying.

And when a person is full, there is no desire to slam the refrigerator at night, sneaking food, and then reproach himself for another diet failure.

Dairy products also contain proteins. But they can rather be classified as a snack. For example, a glass of kefir or a jar of natural low-fat yogurt. Plant foods (legumes, for example) or mushrooms contain a lot of proteins. Even if they are inferior, they have a little less benefit than meat, but they are excellent for dinner.

Tips for a healthy dinner

Before going to bed, you should not overload your stomach, because in most cases the body is preparing for sleep and is in the stage of calming down and slowing down all vital processes.

In order for the contents of the plate to have an excellent effect on the body, you must remember the following rules:

♦ for dinner, consume no more than 25% of the daily caloric intake of food consumed;

♦ it is advisable to make 2 dinners. The first immediately after work, the second about 1 hour before bedtime and consist of kefir or low-fat fermented baked milk;

♦ exclude simple carbohydrates (confectionery, baked goods, sweet soda), take complex carbohydrates in reduced quantities (porridge, whole grain bread);

♦ forget to take potatoes for dinner , they contain starch and have a high calorie content, the same goes for beets;

♦ You can eat green fruits or opt for citrus fruits, but in small quantities 1-2 pieces will be enough;

♦ the portion should be such as to satisfy hunger, but not make you want to fall on the sofa and not move;

♦ if you want to drink alcoholic drinks, give preference to dry wine due to its low sugar content;

♦ the amount of protein from meat and fish products should not exceed 40 grams. (this means the net weight of the protein, not the mass of the product!);

♦ Avoid eating smoked, fatty, and caffeine-containing foods.

Rules for a healthy dinner

So, you have already purchased a gym membership or started doing regular exercises at home, the first results have appeared, which you don’t want to lose due to overeating or an incorrect menu.

There are two news:

• The most effective diet for losing weight is no carbohydrates in the afternoon. A pack of low-fat cottage cheese is just what you need!
• Few people are able to stick to this regime for more than several days in a row without losing their good mood and joy of life, so there are many ways to diversify your diet without going overboard with calories.

The main thing is to remember a few rules for a healthy dinner for weight loss.

Last meal

It should be no later than 2.5 - 3 hours before bedtime.

You should not torture yourself with hunger strikes after 18 hours - this will only lead to a breakdown. But you shouldn’t go to bed immediately after eating, no matter how light it may be - the body should rest and recover, especially if you practice physical activity, and not digest.

Dinner composition

The ratio of proteins-fat-carbohydrates, the notorious BJU, is one of the main points of competent weight loss. Ideally, you should keep a daily calorie count by entering it into the counter on your phone or recording it in a notepad. So, in the evening the question “how much and what else can I eat without going beyond the daily norm” will be resolved by itself.

To all those who are upset by the very thought of upcoming calculations, we suggest focusing on the contents of the plate. In the evening, the volume of carbohydrates (and not only simple ones!) must be reduced to a minimum.

For example, 2 parts fiber, 1 part protein and 1 carbs. This is the best option so as not to get hungry before going to bed and not rush to the table in the morning. Fat in this context is necessary, but only vegetable fat.

Portion volume

It's simple - two folded palms (your handful) are the measure. There’s no point in eating less – we don’t want to slow down the metabolism and stop weight loss; we don’t want to eat more, either; we need to part with those extra pounds!

So, what can you come up with from the products you have on hand to make your weight loss dinner light, as it should be, but satisfying and healthy? A lot of things actually! And steamed chicken breast with lettuce is not a panacea for hunger!

Varieties of light dinner

The list of products for preparing dinner depends on physical activity during the day and whether it will be after dinner.

However, according to various nutritionists, universal options are the following combinations of products:

1. lentils or chickpeas boiled with stewed zucchini, tomatoes and a handful of herbs;
2. omelette without yolks, filled with vegetables;
3. meatballs and cutlets from chicken or turkey, baked in the oven or cooked in a double boiler;
4. stewed mushrooms;
5. seafood and fish prepared in any way except frying. Use soy sauce, wine, lemon juice, and natural spices as a marinade;
6. smoothies prepared with vegetables; fruit types should be preferred during the daytime due to their high calorie content;
7. 500 ml. fermented baked milk (2.5% fat content) or kefir (1% fat content), but it is better to save this 1 hour before bedtime;
8. cottage cheese casserole (low-fat cottage cheese + egg white + sour berries), as well as natural yogurt.

By giving up the usual high-calorie and fatty foods, you can have a tasty and satisfying dinner, the main thing is to choose the right foods and the right cooking method!

When to sit down at the table?

Nutritionists are sure that the break between dinner and breakfast should not be less than 14 hours. Therefore, the time of your evening meal directly depends on when you get up in the morning. If you are used to having breakfast at 8 am, you need to have dinner no later than 6 pm, but if you usually sleep until 10, the evening meal can be postponed by two hours. However, there is one caveat here. When we sleep, the body's metabolism slows down, so heavy food simply does not have time to be completely digested. And this can cause stomach upset, heartburn, poor sleep, headaches and swelling in the morning. Therefore, before going to bed, it is better to give preference to light foods that will have time to break down before you go to bed. Dairy products, omelettes and unsweetened fruits (apples, pears, oranges) are the fastest to digest. The body spends 1 to 2 hours “processing” them. Lean fish, green vegetables, boiled potatoes, cereals and lean veal linger in the stomach a little longer - it takes 2-4 hours to digest them. But it is better not to eat pork, pasta, legumes, fried foods, herring, salmon and other fatty fish later than 4-6 hours before bedtime.

And remember, a “proper” dinner should not be too high in calories. Nutritionists advise distributing your daily diet so that dinner accounts for no more than 30% of the total calorie content of your menu. And try to provide yourself with at least minimal physical activity after dinner. After you have eaten, it is better not to sit in front of the TV or lie down on the sofa. Take a walk, do household chores.