Top 20 PP-Recipes for Dinner: What to Eat in the Evening for Weight Loss

All adherents of proper nutrition know that dinner is the most insidious meal. It is the evening meal that most often provokes food breakdowns, which cause irreparable harm to the diet or the process of losing weight in general. We offer you the basic rules for the formation of a healthy dinner and a selection of excellent recipes for PP dinners for weight loss.

The main principles of a healthy dinner

What is important to know? First, you can not skip dinner in any case. Dinner should be a full meal, not a light snack. Secondly, the right foods for dinner will help you improve digestion, avoid hunger, and give your muscles the material to recover and build during sleep. Thirdly, for weight loss it is important not only how you eat dinner, but also how you eat during the day.

Always remember that to establish nutrition – it means 80% to solve the issue of weight loss.

Before moving on to specific options for dinner for weight loss, let’s first dwell on the basic principles of forming a healthy dinner. So, what is important to know about the last meal?

  1. Dinner should be about 2.5-3 hours before bedtime. Not before, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to be absorbed.
  2. In order not to overeat for dinner, be sure to have a full breakfast,lunch and afternoon tea.
  3. Forget about the rule: do not eat after 18.00. Unless, of course, you go to bed at 21.00.
  4. Also forget about the rule: “eat breakfast yourself, share lunch with a friend, and give dinner to the enemy.” It is necessary to have dinner, otherwise hungry evenings will definitely lead you to a food breakdown.
  5. But you do not need to overeat in the evening. Avoid situations when during the day you are interrupted by snacks, and by the evening you decide to catch up for the whole day.
  6. As a rule, dinner should be 20-25% of the daily diet.
  7. The ideal diet dinner should include protein foods and foods rich in fiber. Protein is a tool for building our muscles and bones, and fiber is a product that gives long-term satiety and is not processed into fat cells.
  8. If you still did not restrain yourself and ate too much for dinner, do not arrange hunger strikes the next day. It is better to organize yourself an additional cardio workout or other physical activity.
  9. You can limit yourself to dinner with evening kefir, but only if you eat your calorie intake during the day. Not conditional 1000 kcal, namely a full-fledged norm. See our article on calorie counting.
  10. The most important rule of weight loss: eat less than your body is able to spend for the whole day. Therefore, yes, to consider the caloric content of the diet and to observe the balance of BJU is the basic principle of nutrition during the day, regardless of the correct “dinners” and “breakfasts”. BUT! If you learn how to properly plan your menu during the day, you will come to lose weight faster.

What is not recommended to eat for dinner for weight loss:

  • Pastries, flour, confectionery
  • Potatoes, pasta, white rice
  • Fried in oil products
  • Sweet fruits (bananas, grapes, peaches, watermelon, melon, mango)
  • Dried fruits and nuts (it is better to postpone them for the first half of the day)
  • Products containing industrial sugar (sweet yogurts and curds)

Examples of Dinner for Weight Loss

If you want to get in great shape as quickly as possible, then the choice of dinner should be approached very responsibly. There are certain forbidden foods, but there are also great alternatives. You can even combine several of the products below.

  1. Low-fat fish or seafood. Fish and seafood is an ideal dinner option for weight loss. First, it’s pure protein. Secondly, it is a source of useful vitamins and trace elements. Thirdly, it is saty and tasty. Only fry them do not need, it is better to boil, stew or bake. To fish and seafood, you can add a portion of fresh vegetables. It is desirable to choose low-fat varieties of fish for dinner.
  2. Low-fat chicken or turkey. Chicken breasts are a classic dinner option for losing weight. Again, avoid the option with roast in oil, otherwise the dish will cease to be so unconditionally useful. If you want to diversify the meat menu, you can cook turkey fillet.
  3. Cottage cheese. Another indispensable product for weight loss is cottage cheese. It contains a “long” protein casein,which is simply necessary for muscle recovery. Cottage cheese can be eaten with white natural yogurt. And it is better to avoid not only fatty dairy products, but also completely fat-free.
  4. Vegetable salad with low-fat cheese. Vegetables are the main source of fiber, which helps to normalize digestion. Therefore, the evening vegetable salad will come in handy. You can supplement it with pieces of low-fat cheese. When choosing cheese, choose one that contains more protein and less fat.
  5. Stewed or boiled vegetables. If you are not a fan of raw vegetables, then stewed and boiled vegetables can be an excellent alternative. You can buy ready-made vegetable mixtures (just see if the composition is natural) or, for example, broccoli, cauliflower, cabbage. Carrots, beets, pumpkin can also be afforded, although starchy vegetables at night it is better not to abuse if you want to lose weight.
  6. Boiled eggs or omelets. Dinner for weight loss can consist of eggs, and it is better to opt for boiled eggs. You can add the same vegetables to eggs, raw or ready-made. An omelet will also be a good option for dinner if you fry it with a minimum of oil or bake it in the oven.
  7. Fermented milk products with unsweetened fruit. Well, let’s not bypass kefir. For those who like to have dinner in a hurry, a fermented milk drink with an apple, other unsweetened fruit or berry will be an acceptable option for a dinner for weight loss. Unfortunately,this is not a protein dish and not fiber, but if during the day you ate a balanced diet, then such a dinner has a place to be.

If after dinner the hand still arbitrarily reaches for the refrigerator, then a simple way to discourage the body’s appetite will be a banal brushing of teeth. This method is guaranteed to help you forget about hunger. But if this method does not help, and you still feel very hungry, then there is a high probability that you are malnourished during the day (that is, do not get your calorie intake) or skip meals. For example, the lack of a full breakfast or lunch very often leads to uncontrolled evening hunger.

Top 10 PP Recipes for Dinner

Dinner with proper nutrition of a person who is on a diet is not necessarily something simple and monotonous. Today, nutritionists offer losing weight to people a huge number of folding component dishes that amaze with their non-trivial taste, ease and usefulness. Naturally, it will take time to prepare such recipes, but the result will justify itself in any case.


Ingredients for 4 servings:

  • low-fat cottage cheese – 400 g
  • chicken fillet – 400 g
  • onion – 1 piece
  • red pepper – 1 piece
  • eggs – 2 pieces
  • greens, salt, pepper – to taste

Chicken fillet must be cut into cubes and fried in a frying pan, and beat the cottage cheese in a blender until a homogeneous mass is obtained. Onions should be finely chopped and added to the pan to the almost finished chicken, salted and peppered. To the curd mass you need to add an egg and spices, and then beat thoroughly. Pour half of the curd dough into the mold, put the chicken filling on top and cover with the rest of the mixture. Sprinkle with finely chopped pepper and herbs on top. The casserole should be baked in the oven for 45 minutes at a temperature of 1800 WITH.

With such a casserole for dinner on proper nutrition, you can not worry about the figure and be sure of its usefulness, as well as forget about the feeling of evening hunger.

KBZHU per 100 g:

  • Calories: 86 kcal
  • Proteins: 15,5 g
  • Fat: 1,5 g
  • Carbohydrates: 1,9 g


Ingredients for 2 servings:

  • Tuna in its own juice – 100 g
  • Lettuce – 150 g
  • Fresh cucumber – 1 piece
  • Egg – 1 piece
  • Natural yogurt – 50 ml
  • Dijon mustard – 0.5 teaspoon
  • Salt, pepper – to taste

Tuna, lettuce, boiled egg and cucumber should be crushed. Prepare the sauce by mixing yogurt, mustard and spices with salt. Season the finished salad with sauce and serve it to the evening table.

This PP dinner recipe has several advantages. It is easy to prepare, consists of available products and perfectly saturates the body, because after its use there is no feeling of hunger.

KBZHU per 100 g:

  • Calories: 55 kcal
  • Proteins: 7,2 g
  • Fat: 2,0 g
  • Carbohydrates: 1,8 g


Ingredients for 2 servings:

  • Chicken fillet – 150 g
  • Vegetables (broccoli, cauliflower, carrots) – 150 g
  • Onion – 0,5 pieces
  • Egg white – 1 piece
  • Low-fat milk – 50 ml
  • Corn starch – 0,5 tablespoons
  • Salt, pepper – to taste

Chicken fillet, vegetables and onion finely chopped and folded into a submersible bowl of a blender. Add the starch and grind until a homogeneous mass similar to puree is formed. Beat the protein with salt until peaked. Combine the protein with puree, put the resulting composition in silicone molds and bake in the oven for about 20 minutes at a temperature of 1800 WITH.

This is one of the best dishes for dinner on proper nutrition for those who want to get rid of extra pounds, but are not ready to sacrifice the taste of the food consumed.

KBZHU per 100 g:

  • Calories: 72 kcal
  • Proteins: 10,1 g
  • Fat: 0,5 g
  • Carbohydrates: 6,3 g


Ingredients for 3 servings:

  • Low-fat meat fillet (chicken, turkey) – 500 g
  • Zucchini – 1 piece
  • Eggplant – 1 piece
  • Tomato – 2 pieces
  • Bell pepper – 3 pieces
  • Onion – 1 piece
  • Spices, salt, pepper – to taste

All ingredients need to be finely chopped. Onions should be peeled and chopped. The resulting products must be placed in a slow cooker, add spices and salt, turn on the stewing mode. If there is a desire, then in the finished dish you can add a tablespoon of vegetable oil, not forgetting that it will increase the calorie content of dinner.

Stew will be an indispensable option for dinner with proper nutrition, which will appeal to all family members.

KBZHU per 100 g:

  • Calories: 43 kcal
  • Proteins: 5,5 g
  • Fat: 0,4 g
  • Carbohydrates: 3,9 g


Ingredients for 2 servings:

  • Shrimp – 300 g
  • Lettuce – 200 g
  • Cherry tomatoes – 8 pieces
  • Quail eggs (or chicken) – 4 pieces
  • Cucumber – 1 piece
  • Parmesan cheese – 20 g

Ingredients for 2 serving sauce:

  • Natural yogurt – 50 ml
  • Boiled yolk – 1 piece
  • Dijon mustard – 1 teaspoon
  • Lemon juice – 1 teaspoon
  • Salt – to taste

To prepare the sauce, all ingredients must be placed in a blender bowl and crushed until homogeneous. The sauce is ready! Shrimp should be boiled in salted water (no longer than two minutes). Chop the salad, and cut the tomatoes into slices, cucumber into rings. Boil quail eggs and cut into halves. Pour the finished salad with sauce and sprinkle with grated Parmesan cheese.

Caesar salad is famous for its taste, which gives it a special sauce. The dietary version of such a dinner has its own secret. The sauce with this option of cooking contains natural yogurt, which can significantly reduce its caloric content.

KBZHU per 100 g:

  • Calories: 68 kcal
  • Proteins: 9,7 g
  • Fat: 2,6 g
  • Carbohydrates: 1,7 g

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