10 Healthy Dinners for Weight Loss

 

These 55 healthy dinner recipes for weight loss each have 500 calories or less, and will leaves you satisfied enough to stave off cravings until breakfast. Eating healthy after 5 p.m. just got so much easier.

 

10. Steak and Rye Panzanella

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Ingredients:

  • 2 tsp. caraway seeds
  • 2 tbsp. red wine vinegar
  • 4 tbsp. olive oil, divided
  • 1 tbsp. whole-grain mustard
  • 1 clove garlic, pressed
  • Kosher salt and pepper
  • 1 bulb fennel, quartered
  • 1 medium red onion, sliced into rounds
  • 3 slices rye bread (1 inch thick)
  • 1 large bunch kale, leaves chopped (about 10 cups)
  • 1 lb. sirloin steak

Directions:

  1. Toast caraway seeds in a small skillet on medium, about 2 minutes. In a small bowl, whisk together vinegar, 2 tablespoons oil, mustard, garlic, caraway seeds, and ¼ teaspoon salt.
  2. Heat grill or grill pan on medium-high. Brush fennel, onion, and bread with 1 tablespoon oil and season fennel and onion with a pinch salt. Grill, covered, turning often, until vegetables are tender and charred and bread is toasted, 5 to 8 minutes for vegetables and 1 to 2 minutes for bread. Transfer to cutting board; core and thinly slice fennel and tear bread into chunks.
  3. In a large bowl, toss kale, grilled vegetables, and bread with half of dressing and let sit, tossing occasionally.
  4. Meanwhile, rub steak with remaining 1 tablespoon olive oil and season with ½ teaspoon each salt and pepper. Grill to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to cutting board and let rest 5 minutes before slicing. Fold into salad and drizzle with remaining vinaigrette.

Per serving: 435 calories, 23 g fat (5 g saturated), 29 g protein, 735 mg sodium, 28 g carb, 6 g fiber

 

 

9. Cheesy Tex-Mex Stuffed Chicken

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Ingredients:

  • 2 scallions (thinly sliced)
  • 2 seeded jalapeños (thinly sliced)
  • 1 1/4 c. cilantro
  • 1 tsp. lime zest
  • 4 oz. Monterey Jack cheese (coarsely grated)
  • 4 small boneless, skinless chicken breasts
  • 3 tbsp. olive oil
  • Salt
  • Pepper
  • 3 tbsp. lime juice
  • 2 bell peppers (thinly sliced)
  • 1/2 small red onion (thinly sliced)
  • 5 c. torn romaine lettuce

Directions:

  1. Heat oven to 450°F. In bowl, combine scallions and seeded jalapeños, 1/4 cup cilantro (chopped) and lime zest, then toss with Monterey Jack cheese.
  2. Insert knife into thickest part of each of boneless, skinless chicken breasts and move back and forth to create 2 1/2-inch pocket that is as wide as possible without going through. Stuff chicken with cheese mixture.
  3. Heat 2 tablespoons olive oil in large skillet on medium. Season chicken with salt and pepper and cook until golden brown on 1 side, 3 to 4 minutes. Turn chicken over and roast until cooked through, 10 to 12 minutes.
  4. Meanwhile, in large bowl, whisk together lime juice, 1 tablespoon olive oil and 1/2 teaspoon salt. Add bell peppers and red onion and let sit 10 minutes, tossing occasionally. Toss with romaine lettuce and 1 cup fresh cilantro. Serve with chicken and lime wedges.

Per serving: 360 calories, 22 g fat (7.5 g saturated), 32 g protein, 715 mg sodium, 10 g carb, 3 g fiber

 

8. Herb-Roasted Chicken and Cherry Tomatoes

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Ingredients:

  • 1 tsp. plus 1 Tbsp oil
  • 2 large bone-in chicken breasts (about 12 oz each)
  • 3/4 tsp. salt
  • 3/4 tsp. pepper
  • 1 lb. cherry tomatoes (halved)
  • 1 sprig rosemary
  • 1 tsp. fennel seeds (crushed)
  • 1 c. instant polenta
  • 1 tsp. red wine vinegar
  • 1/4 c. parsley (chopped)

Directions:

  1. Heat oven to 450°F. Heat 1 teaspoon oil in large oven-safe skillet on medium. Season chicken breasts with 1/2 teaspoon each salt and pepper. Cook, skin sides down, until golden brown and crisp, 5 to 7 minutes.
  2. Turn; add cherry tomatoes, rosemary and fennel seeds; drizzle with 1 tablespoon oil and season with 1/4 teaspoon each salt and pepper, then roast until chicken is just cooked through and tomatoes have begun to break down, 12 to 15 minutes.
  3. Meanwhile, prepare polenta.
  4. Discard rosemary; transfer chicken to cutting board and let rest 5 minutes. Stir red wine vinegar into tomatoes, then toss with parsley. Remove bone from chicken, slice and serve on polenta. Top with tomatoes.

Per serving: 445 calories, 17.5 g fat (4 g saturated), 32 g protein, 455 mg sodium, 37 g carb, 3 g fiber

 

7. Red Curry Shrimp and Cilantro Rice

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Ingredients:

  • 1 c. long-grain white rice
  • 1 tsp. grated lime zest
  • 2 tbsp. fresh lime juice
  • 1 c. cilantro (chopped)
  • 1 tbsp. canola oil
  • 1 1-inch piece ginger (cut into matchsticks)
  • 2 cloves garlic (thinly sliced)
  • 2 tbsp. Thai red curry paste
  • 1 13.5-oz can light coconut milk
  • 1 tbsp. fish sauce
  • 1 1/2 lb. baby bok choy (4 to 6 heads, trimmed and leaves separated, large leaves halved lengthwise)
  • 1 lb. peeled and deveined shrimp
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Directions:

  1. Cook long-grain white rice. Fluff with fork and fold in grated lime zest and cilantro.
  2. Heat canola oil in large skillet on medium. Add ginger and garlic, and sauté 2 minutes.
  3. Stir in Thai red curry paste and cook 2 minutes. Stir in light coconut milk and fish sauce and simmer 3 minutes.
  4. Stir in baby bok choy and peeled and deveined shrimp and cook until shrimp are opaque throughout, 3 to 4 minutes. Stir in fresh lime juice. Serve over rice with additional cilantro, sliced red chiles, and lime wedges if desired.

Per serving: 405 calories, 11 g fat (6.5 g saturated), 24 g protein, 1,570 mg sodium, 51 g carb, 4 g fiber

 

6. Grilled Pork with Charred Harissa Broccoli

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Ingredients:

  • 2 lemons
  • 1 1/2 lb. pork tenderloin
  • 3 tbsp. plus 1 tsp olive oil
  • Kosher salt
  • Pepper
  • 1 large head broccoli (about 1 1/4 lbs), trimmed and cut into large florets
  • 2 tbsp. harissa

Directions:

  1. Heat grill to medium-high. Finely grate zest of 1 lemon and set aside, then cut both lemons in half. Brush pork with 1 teaspoon oil and season with 1/2 teaspoon salt. Grill pork, turning occasionally, until it reaches 140°F on instant-read thermometer, 18 to 20 minutes. Transfer to cutting board and let rest at least 5 minutes.
  2. Meanwhile, coat broccoli with 1 tablespoon olive oil and grill along with pork, turning often, until just tender and charred. Grill lemon until charred, 1 to 2 minutes.
  3. Mix harissa with remaining 2 tablespoon oil and toss with broccoli; sprinkle with lemon zest.
  4. Squeeze lemon halves over pork, then slice pork. Serve with broccoli and grilled lemon wedges.

Per serving: 330 calories, 16.5 g fat (3.5 g saturated), 38 g protein, 385 mg sodium, 8 g carb, 3 g fiber

 

 

5. Loaded Spaghetti

Loaded Spaghetti

Ingredients:

  • 1 organic beef hot dog
  • 1/2 cup organic baked beans
  • 1 whole-wheat hot dog bun
  • 1/2 Tbsp whole-grain mustard
  • 1/2 Tbsp sweet relish
  • 1 cup sliced honeydew melon

Directions:

Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped with mustard and relish, with beans and melon on the side.

Per serving: 490 cal

 

 

4. Summer Farrotto

Summer Farrotto
LISA SHIN

Ingredients:

  • 1 boneless, skinless chicken breast (3 oz)
  • 2 Tbsp olive oil, divided
  • 1/4 cup sliced red onion
  • 1 cup diced yellow squash
  • 1/2 cup dry farro
  • 1 Tbsp chopped parsley
  • 1 Tbsp grated Parmesan cheese

Directions:

  1. Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice.
  2. Sauté onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water, bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in chicken, parsley, and cheese, and serve.

Per serving: 490 cal

 

3. Beef and Veggie Salad Bowl

Beef and Veggie Salad Bowl
LEVI BROWN

Ingredients:

  • 2 Tbsp dry red quinoa
  • 2 cups mesclun greens
  • 3 oz cooked lean beef, cubed
  • 1/2 cup chopped broccoli florets
  • 1/4 red bell pepper, chopped
  • 2 tsp olive oil
  • 1 tsp red wine vinegar

Directions:

  1. Cook quinoa as directed.
  2. Toss with greens, beef, broccoli, and pepper in a bowl.
  3. Whisk oil and vinegar for dressing.

Per serving: 320 cal

 

 

2. Half-Homemade Soup with Asparagus

Half-Homemade Soup with Asparagus
LEVI BROWN

Ingredients:

  • 4 oz boneless, skinless chicken breast
  • 1 cup Amy’s Organic Chunky Vegetable soup
  • 2 Tbsp dry quinoa
  • 1 cup chopped kale
  • 10 small asparagus spears
  • 2 tsp soy sauce
  • 1/8 tsp grated fresh ginger

Directions:

  1. Bake chicken at 350°F for 25 minutes, then shred with a fork.
  2. Meanwhile, combine soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done, about 15 minutes. Add chicken.
  3. Steam asparagus, then toss with soy sauce and ginger. Serve asparagus on the side.

Per serving: 330 cal

 

 

1. Pork with Veggies

Pork with Veggies
LEVI BROWN

Ingredients:

  • 1 pork tenderloin (4 oz)
  • 1 cup steamed green beans
  • 2 Tbsp sliced almonds
  • 1 baked sweet potato

Directions:

  1. Season pork with salt and pepper, sear in an ovenproof skillet coated with cooking spray, and transfer to a 450°F oven for 15 minutes.
  2. Slice and serve with green beans topped with almonds, and a sweet potato.

 

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