8 weight loss friendly dinner recipes

We explain why a healthy dinner is important for weight loss and show you 8 light dinner recipes under 400 calories.


8 weight loss friendly dinner recipes

When hearing the word “diet”, people associate it with restricting the food consumed, resulting in the popular belief that skipping dinner is a great alternative for weight-loss. But that’s just a myth; dinner is important for your metabolic health, sleep and healthy energy levels. Read this article to learn why.

Why is dinner important for weight loss?

Let’s put it in simple words: A well-thought nourishing dinner can actually support weight loss more than completely skipping it. When the goal is to be healthy and stay in shape every meal plays and important role, as diet is the key factor to provide the body with the optimum nutrition needed. In fact, excess of weight is often a sign of poor nutrition, which includes irregular timing, lack of nutrients and unhealthy habits such as skipping dinner.

When it comes to dinner specifically, skipping it is specially risky for people who are on the 3-meal basis of breakfast, lunch and dinner, as the gap between today’s lunch and tomorrow’s breakfast is just too big, resulting in the body feeding off itself, breaking down muscle tissue and activating what could be called “survival mode”, in which it will start storing fat to be used during that time when you are not giving the body any nutrients.

It also poses a risk to overall health, as it can lead to slower metabolism, less energy, low blood sugar, acidity, constipation, heart malfunctions and several mental issues such as mood swings and crankiness. In addition, the constant hunger will make those snacks even more attractive and give you sugar cravings, filling your body with calories but no nutrition whatsoever, further keeping you away from your fitness goals.

A daily deficit of 500 calories reached through dieting and constant physical activity, is enough for a healthy weight-loss journey in which you can loss 0,5 kilos per week while still fueling the body with the appropriate nutrients. Please note that a deficit of more than 500 calories can already cross the threshold of what is consider healthy, depending on your body composition.

If you don’t have time to prepare dinner, an excellent alternative is to drink a meal replacement drink like Ultra Loss, which provides your body the nutrients it needs for the evening while still reducing the amount of calories consumed.

What to eat for dinner in a weight loss diet?

What to eat for dinner in a weight loss diet?

  • Eggs: Although they are the standard breakfast, eggs are what is considered a super food, full of nutrients and specially high in protein and healthy fats that will make you feel satiated for a longer period of time, which is specially handy at night when you are trying to avoid the sugar cravings.

  • Leafy greens: Leafy greens such as kale and spinach are a must for any diet regardless of the goal. They are low on calories but high in fiber, helping to keep you feeling full.

  • Salmon and tuna: A definitive protein and healthy fats bomb that could be your best friend while on diet. Just like most seafood, it is high on iodine, a nutrient that supports thyroid function for a healthy metabolism.

  • Cruciferous vegetables: Adding broccoli, cauliflower, cabbage, Brussels sprouts to the meal plan is a great alternative to increase the fiber intake and enjoy their filling effects, reducing hunger during a restricted diet. They also bring plenty of health benefits.

  • Lean beef and chicken breast: To lose weight, proteins must represent between 35 and 50% of the diet, to replace the carbs and fats being cut. These will also help to feel satiated for a longer period of time, and to protect the muscle mass, keeping it from being consumed by the body as a source of energy.

  • Beans and legumes: A perfect alternative for vegan people trying to avoid animal proteins. Beans and legumes are a great source of protein and fiber.

  • Cottage cheese: Lean dairy products such as cottage cheese are a great source of proteins, without highly increasing calorie intake.

  • Nuts: Consumed in moderation, nuts make the perfect snack for the middle of the day and they also improve metabolic health.

  • Whole grains: Try to avoid refined grains as much as possible and focus on getting your carbs from whole grains such as oats, brown rice and quinoa.

  • Chia seeds: We have mentioned how fiber is a great supporter on a weight-loss diet and chia seeds are an excellent source of it. And they’ll absorb a lot of water and expand in your stomach, making you feel even fuller.

  • Coconut and olive oils: When you cook, avoid unhealthy oils and go for these healthier options instead.

8 delicious weight loss dinner recipes

Stuffed cauliflower

1. Stuffed cauliflower


  • The picked florets of a medium cauliflower

  • 6 pieces of peeled spring onions

  • 2 tablespoons of butter

  • 3 cloves of garlic

  • 6 dkg of cream cheese

  • Half a teaspoon of salt

  • ¼ teaspoon of pepper

  • 180 ml full fat milk cream

  • Grated cheddar cheese

  • 4 slices of bacon

  • Olive oil for grilling


Preheat the oven to 220 degrees. Spread 2 tablespoons of oil on the baking paper placed on a baking sheet and put the cauliflower florets on it. Bake for 25 minutes until soft. Meanwhile, prepare the cheese sauce: Put the butter, chopped spring onions and garlic in a bowl over medium heat. Simmer until the onion is glassy (about 3 minutes). Add the cream cheese, milk cream, salt and pepper. Lower the flame and cook until the cheese is melted. Finally, sprinkle with cheddar. Finally, mix the roasted cauliflower with the cheese sauce and place in a small baking tin. Put a little more cheddar on top and bake for another 20 minutes until the cauliflower is soft.

2. Chicken taco soup


  • ½ tablespoon avocado or coconut oil

  • 1 small onion, diced

  • 1 small red pepper, diced

  • 1 small green pepper, diced

  • 5 cloves garlic, squeezed

  • 500 g boneless, skinless chicken breast

  • 1/2 teaspoon salt

  • 1 teaspoon dried oregano

  • 1 teaspoon of chipotle powder

  • 1 tablespoon paprika

  • 2 teaspoons cumin

  • ¼ teaspoon black pepper

  • 40 dkg diced tomatoes, roasted.

  • Green chili to taste

  • 60 ml of fresh lime juice

  • 1 L chicken broth


Preheat a large pan to a medium high temperature. Once hot, add the avocado or coconut oil. Then put the peppers, onions and garlic. Fry for 3-4 minutes until the onion is translucent. Add the chicken breast, roasted tomatoes, green chili, spices, lime juice and chicken broth to the dish. Stir until well blended. Bring the soup to a boiling point. Allow the soup to simmer for 30 minutes or until the chicken is tender and can be easily chopped. Place the chicken breast from the soup in a small bowl. Use two forks to chop the meat. Put the chicken back in the soup and stir until well blended. Serve the soup with fresh coriander, diced red onion and fresh lime slices.

3. Caribbean steamed fish


  • 2 kg of fish, cleaned and sliced

  • The juice of 1 lemon

  • ½ teaspoon black pepper

  • 1 teaspoon salt

  • 3 cloves of garlic - 2 sliced ​​and 1 crushed

  • About 15 branches of thyme

  • ½ tablespoon butter

  • ½ tablespoon olive oil

  • 2 carrots, thinly sliced

  • 1 red pepper, thinly sliced

  • 1 green pepper, thinly sliced

  • 1 onion, thinly sliced

  • 1 hot pepper, the seeds are removed

  • 1 ½ cup of water


Season the fish with lime juice, crushed garlic, black pepper, salt and half of the thyme and set aside. In a large, wide saucepan, add oil and butter over medium heat. When the butter has melted, simmer carrots, red and green peppers, and onion for 5 minutes until soft. Add garlic slices and pepper, and cook for just a minute or two. Add water and bring to a boiling point. Put the fish in the bowl. With a spoon, add some vegetables on top of the fish. Add the rest of the thyme. Cover the dish and take it back from the heat to simmer, and then cook for 15 minutes until the fish is done. Remove from heat and serve.

Shrimp salad wrap

4. Shrimp salad wrap


  • 1 head butter or romaine lettuce

  • 60 ml chicken broth

  • 1 tablespoon hoisin sauce

  • ½ tablespoons soy sauce

  • 1 teaspoon rice vinegar

  • ¼ teaspoon Asian sesame oil

  • 1 ½ teaspoons chili garlic sauce

  • ½ teaspoon cornstarch

  • 1 tablespoon canola or avocado oil

  • 30 grams of crushed cashews which is about 1/4 cup

  • 2.7 kg of shrimp cut into small cubes

  • 1 large garlic clove minced

  • 1/2 large red bell pepper seeded and diced

  • 3 green onions with the white and green parts sliced

  • Chopped coriander

  • 1 carrot chopped or cut into thin strips


Pick the lettuce leaves and set aside. In a small bowl, mix the chicken broth, hoisin sauce, soy sauce, rice vinegar, sesame oil, chili garlic sauce and cornstarch, and then set aside.

In a medium skillet, heat ½ tablespoons of canola or avocado oil over medium-high heat until almost smoky. Add the shrimp and fry, stirring, until browned (about 2 minutes). Place the shrimp on a plate and pour all the juice out of the pan. In the same pan, heat the other ½ tablespoons of oil to a medium high temperature. Add the garlic, peppers, green onions and carrots. Stir for approx. 2 minutes until soft and crispy. Put the shrimp back in the pan and add the cashews and coriander. Add the soy sauce mixture and stir for about 3 minutes until the shrimp is thoroughly cooked. Spoon the shrimp mixture into the lettuce leaves.

5. Baked salmon balls with rosemary Aioli (garlic sauce)


  • 2 kg wild salmon fillet

  • 1 teaspoon sea salt

  • 1 teaspoon black pepper

  • 1/2 medium purple onion, finely chopped

  • 1/2 cup spinach, chopped


  • 1/2 red pepper, diced

  • 1/2 yellow red pepper, diced

  • 1 small jalapeño, diced

  • 85g breadcrumbs

  • Fresh parsley, chopped

  • Dijon mustard

  • 1 large egg

  • 4 tablespoons lemon juice

  • 1-2 tablespoons of sriracha sauce

  • Vegan mayonnaise

  • 4 teaspoons lemon juice

  • 2 garlic cloves, crushed + ground

  • 1/4 teaspoon sea salt

  • 2 branches of fresh rosemary, chopped


First preheat the oven to 200 degrees. The salmon is seasoned with sea salt + black pepper and spread on a baking sheet (lined with baking paper), and baked for approx. 20 minutes or until done. When done, take it out of the oven and set it aside. Meanwhile, put onions, bell peppers, jalapeños, spinach, breadcrumbs, parsley, mayonnaise, Dijon mustard, eggs, sriracha and lemon juice in a large bowl to make a dough. Then add the chopped salmon and stir.

Combine all the ingredients with your hands and shape into balls with your hands. Place on a baking sheet lined with parchment paper. Bake the salmon balls for 15-20 minutes or until lightly crispy and golden brown. Mix vegan mayonnaise, lemon juice, garlic cloves, sea salt and rosemary in a medium bowl - this is the aioli. Put the aioli in the refrigerator while serving.

6. Crispy fried falafel


130g dried chickpeas soaked in water overnight

1/2 cup fresh parsley

1/2 medium onion finely chopped

3 garlic cloves finely chopped

1 teaspoon cumin

1 teaspoon coriander

1/4 teaspoon black pepper

1 teaspoon salt

1/4 cup vegetable oil


Preheat the oven to 200 degrees. After the chickpeas are soaked, pour off the water and rinse with fresh water. Add the parsley, onion, garlic, spices, pepper and salt to the chickpeas, then mix with a food processor until you get a coarse, smooth mixture. Make 10-12 small falafel balls with your hand. In a medium skillet, heat the vegetable oil and place the falafel balls in it. Fry the falafel balls in the oil for two minutes on each side, flipping carefully with a spatula. Once done, place them in a paper-lined baking sheet. After all the falafel have been fried in the pan and placed in the baking sheet, add the remaining oil from the pan to the sheet and bake for 20 minutes or until browned and crispy. Eat with pita, vegetables and / or rice.


7. Fried chicken with mushrooms and sweet potatoes


  • Half chicken breast fillet

  • 1 cup mushrooms

  • 1 tablespoon chives spice

  • 1 tablespoon olive oil

  • 1 medium sweet potato


In a preheated oven, bake the chicken breast on a baking sheet, topping the mushrooms, spices and oil. Put the clean, sliced sweet potato around the chicken and bake.

8. Cod with rosemary polenta and beans


  • 1400g of cod

  • 1 teaspoon chopped fresh parsley

  • Salt and pepper

  • 1/4 cup dry polenta

  • 1/2 cup low-fat milk

  • 1 tablespoon pine nuts

  • 1/2 teaspoon rosemary

  • 1/2 cup boiled green beans


Season the cod with parsley, salt and pepper and simmer for eight minutes. Cook the polenta with milk according to the instructions on the package, and then sprinkle with pine nuts and rosemary.

Serve with boiled green beans.

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