If you are carrying around excess weight, it is a healthy goal to try to shed some of those pounds. Eating fewer calories is one of the best ways to achieve your weight loss goals because you must burn more calories than you consume in order to lose weight. Eating a healthy dinner filled with low calorie and nutritious foods is one way to reduce your caloric intake so you can improve your health.
Chicken and Vegetable Stir-Fry
A combination of lean chicken and vegetables is low in fat and calories and also provides fiber and protein to help you feel full by eating less food. Heat 1 tbsp. olive oil in a skillet or wok and add white meat chicken chunks, chopped onion, minced garlic and chopped carrots. Stir-fry for 5 minutes, or until chicken is no longer pink. Add red bell pepper, snow peas and sliced zucchini. Stir-fry for a few minutes more, add low-sodium soy sauce and a sprinkle of ground ginger. Stir and heat through. Serve over steamed brown rice.
Grilled Tenderloin Salad and Vegetables
Tenderloin is a lean cut of beef that is low in fat and calories but high in protein. A small portion of tenderloin served over leafy greens is a satisfying meal that may help you reduce your caloric intake. Grill your tenderloin over medium heat until cooked to your desired doneness. Cool slightly and slice with the grain. Layer on a bed of Bibb lettuce, spinach and red onions and drizzle with extra virgin olive oil. Serve with grilled zucchini strips, red bell peppers and red potatoes.
Pasta with Walnut Pesto
Whole grain pasta is a high-fiber way to create a dinner that will help you eat less food. Cook angel hair pasta according to package directions. Meanwhile place fresh parsley, olive oil, chopped walnuts, salt and pepper in a food processor. Process until smooth. Drizzle in more oil if it is too thick. Drain pasta and toss to coat with the pesto. Because olive oil and walnuts are high in healthy fats, calorie content of pesto can also be high; therefore use only enough pesto to lightly coat the pasta. Serve with whole wheat bread and steamed broccoli for a nutritious and low-calorie dinner.
Bean, Pepper and Corn Quesadillas
Beans are another high-fiber food that can satisfy your evening hunger for very little fat and calories. Heat low-salt pinto beans with cumin and cayenne pepper. Drain and spoon onto whole wheat tortillas. Sprinkle with low-fat cheddar cheese, chopped red bell pepper and thawed frozen corn. Heat in a 325 degree oven until cheese is melted and beans are hot. Cut into wedges and serve with fresh tomato salsa and avocado slices.
References
- "Healthy Solutions to Lose Weight and Keep it Off"; Harvard Health; 2010
- MayoClinic.com: Mayo Clinic Healthy Weight Pyramid: A Sample Menu
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