15 healthy dinner ideas for weight loss | Health and Food Recipes Education
1. How many calories per meal to lose weight?
At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories (by adding some extra protein, wholegrains or good fats). Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories.
2. Recommended exercise per week
While what you eat is critical for weight loss, increasing physical activity and exercise will also help you reach your goal, especially if you tend to be sedentary and sit all day at work. Incidental exercise such as taking the stairs instead of the lift, or parking a block away from where you need to go, does all add up. Physical activity guidelines recommend (for good health) we are active on most days, and accumulate 2 ½ -5 hours of moderate intensity physical activity (or 1 ¼ – 2 ½ hours vigorous intensity) every week. It is also important to include muscle-strengthening activities on at least two days of the week. Read on for 15 dinner ideas that all come in at under 400 calories per serve.
3. Japanese chicken with greens and rice
This healthy chicken and rice dinner is full of Japanese flavours and is perfect for busy weeknights.
4. Healthy Spanish chicken and beans
Searching for healthy meal prep recipe ideas? This low-cal one-pan chicken and beans dish ticks all the right boxes.
5. Healthier chicken and vegie one-pot
This lighter chicken and veg casserole will cure all your comfort food cravings without derailing your healthy eating plan.
6. Citrus and herb chicken
In-season asparagus is easy and delicious grilled until just tender, while cherry tomatoes add sweetness and colour to this vibrant chicken dish.
7. Healthy harissa chicken, lentil and kale tray bake
Packed full of flavour, this healthy tray bake has over 3 serves of veg per serve and with added protein of chicken and lentils. It is a great winter dinner option that will impress all the family.
8. Lemon chicken noodle salad
Flash-fried chicken strips and fresh lemon dressing puts a healthy spin on the much-loved Vietnamese noodle salad.
9. Braised lentils with cumin-spiced chicken
Lentils and fragrant chicken combine for a gluten free meal, high with protein, low in fat and light on the pocket.
10. Low-cal chicken burgers with sweet potato and beetroot chips
Looking for a healthier burger that you will love! Try this low-cal succulent chicken burger topped with healthy vegies. You can have chips too – just swap regular chips for these crispy sweet potato and beetroot chips.
11. Sweet potatoes with chicken and jalapeño slaw
They say ‘eat the rainbow’ and that could not be more true of this colourful sweet potato parcel. Packed with protein-rich black beans, this dish is hearty but low in fat.
12. Peri peri chicken and zoodle salad
Prepare this gluten-free peri peri chicken and zoodle salad the night before to ensure there is enough time for the chicken to soak up all the saucy goodness.
13. Ginger pork stir-fry with vegie noodles
From wok to plate in 20 minutes this easy pork and noodle stir-fry is a weeknight winner.
14. Smoky pork with corn
Lean pork cuts are not only low in fat, they’re also full of B-vitamins, essential for energy production, plus iron, magnesium and zinc. Serve the smoky pork with deliciously sweet grilled vegies for a hit of beta-carotene and vitamin C.
15. Sticky pork skewers with wombok slaw
This easy sticky Asian pork and wombok recipe is perfect for lunch or dinner and it’s low in calories. Marinate it as long as you can for maximum flavour.
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