Dinner tends to be the largest meal of the day for many people, which can prevent you from shedding pounds. If you enjoy eating a large evening meal, introducing lower calorie and lower fat foods may help you begin to lose weight. According to Harvard Health Publications, choosing dinners in the 400- to 500-calorie range can fill you up, keep you satisfied and help you reach your weight loss goals.
Salmon with Vegetables
A 3-oz. serving of broiled salmon with a variety of different vegetables is a low-calorie dinner that supplies plenty of the protein and unsaturated fat you need to feel satisfied after your meal, notes Harvard Health Publications. Sprinkle your salmon with salt and pepper, squeeze a bit of lemon juice on top and then spread on some fresh chives and parsley. Broil until fish flakes easily with a fork. Serve with your favorite cooked vegetables, such as potatoes, corn or tomatoes. A spinach and tomato salad is an alternate way to add vegetables to your meal. Fill your plate with mostly vegetables so you can eat your fill for very few calories, recommends Harvard Health Publications. The combination of protein from the salmon and fiber from the vegetables will keep you full for fewer calories so you are able to start losing pounds.
Grilled Chicken with Salsa
Skinless chicken breasts are a low-calorie, high protein food that will fill your stomach and help you start working towards your weight loss goals. Pair a 3-oz. grilled chicken breast with salsa as one way to eat protein as well as fill up on nutrient-dense fruits or vegetables. Denise Austin and Amy Campbell, authors of "Eat Carbs, Lose Weight: Drop All the Pounds You Want Without Giving Up the Foods You Love," suggest a salsa made with fiber-rich black beans, mango, red onion, cilantro and lime juice. You can also make a vegetable salsa using fresh tomatoes, onions, cilantro and lime juice. Pile about 1 cup of salsa on top of the grilled chicken breast so you will feel full for just a few additional calories.
Steak Fajitas
Red meat tends to get a bad reputation as being high in saturated fat, but lean cuts of beef, such as trimmed round sirloin, may satisfy your appetite and enable you to drop pounds. Grill or broil a piece of lean sirloin with your favorite spices, such as cumin, suggest Austin and Campbell. Cook red bell pepper strips, green bell pepper strips and sliced onions to a small amount of oil in a large skillet until soft. Slice the sirloin and serve with the peppers, onions and a small whole grain tortilla. Add sides of tomatoes, avocado slices and low-fat cheese to boost your protein and vegetable consumption. Stop after one fajita and wait a few minutes to see if you are still hungry before filling a second one. You may discover that this meal is filling enough that you do not need to eat as much so you can burn more calories and lose more weight.
References
- "Healthy Solutions to Lose Weight and Keep it Off"; Harvard Health Publications; 2010
- "Eat Carbs, Lose Weight: Drop All the Pounds You Want Without Giving Up the Foods You Love"; Denise Austin and Amy Campbell; 2005
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