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What is the best dinner to eat. Healthy dinner: what is better to eat in the evening? Smoked products and sausage

"Eat breakfast yourself, share lunch with a friend, give dinner to the enemy!"- a winged expression that has become almost the motto of all losing weight. However, few people understand its whole meaning, although purely intuitively people feel that it is impossible to completely abandon the evening meal, even with the aim of losing weight.

Hence the numerous antagonistic phrases born among the people:

"To spite my enemies - I eat dinner myself!"
"I would give dinner to the enemy, but can you save enough of them for all?"
“I am very kind. There is no one to give even dinner! "
“It is not easy to find such an unassuming enemy who agrees to eat your every meal. Some gourmets all around "

And all these phrases are correct to some extent. In fact, there is no reason to exclude this meal from your menu. You just need to organize it correctly, then there will be benefits for health and for a figure. It is especially important to know what a weight loss dinner should be in order to achieve good results from any diet.

Why do you need dinner

Everyone understands why you need breakfast: to wake up and stock up on energy. No one doubts the importance of lunch, which is the main meal. But many people easily refuse dinner, saying that for the whole day they have already eaten to the full and there is nothing to load the poor stomach before going to bed.

In fact, it is no less important than and, since it performs a number of vital functions.

1. Eliminates prolonged starvation of the body, which leads to body fat.
2. Does not allow deficiency of nutrients.
3. Helps sleep, as hunger and rumbling of an empty stomach are common causes of insomnia.
4. Maintains the required metabolic rate, which slows down if food is not supplied to the stomach for too long.
5. Provides the body with amino acids, which are used at night to build muscle mass, grow nails and hair.
6. Helps recuperate at the end of a hard day and after a workout.
7. Saturates, preventing attacks of night hunger and late gatherings in the kitchen.
8. Relaxes and calms.

A well-organized dinner helps to improve well-being, health and weight loss.

Why is it called that? The word "supper" goes back to the ancient Greek "δεῖπνον", which translates as "evening meal."

What it should be

Dinner should have certain characteristics so that everything eaten is good, and does not go overnight in deposits on the sides and stomach.

1. Lightweight so that food has time to be digested before bedtime and does not cause a feeling of heaviness and fermentation.
2. It is useful for the body to consume vitamins and other bioactive substances, and not store reserves in the form of fats.
3. Low in calories to help you lose weight.
4. Small in volume.
5. Complete and balanced: must contain all the necessary nutrients, the approximate ratio of BZHU is 40/20/40.
6. Protein and low-fat, based on the previous parameter.
7. Nutritious so that you don't want to eat again before sleep.
8. Early: no later than 19.00.

These characteristics are suitable for dinner, both as part of weight loss, and in compliance with the principles of proper nutrition.

In Germany. Germans have dinner from 18.00 to 19.00. The basis is cold but hearty dishes: fish, pork, beef, sausage and cheese. Not complete without traditional national beer.

Order of dishes

First, you need to eat a vegetable dish so that it prepares the stomach for digesting heavier foods. After it, you can proceed to protein foods. Drinks can be drunk only half an hour after eating.

Serving volume

A vegetable dish in volume should be 2-3 times larger than a protein one: this is about 250 g of vegetables and 100 g of protein for women, 300 g and 150 g, respectively, for men.

Calorie content

Should be 25-30% of. With proper nutrition - about 400 kcal, for weight loss - no more than 300 kcal.

Time

Everyone knows the common truth that you need to have supper 3-4 hours before bedtime so that the food is digested and the stomach rests at night. Otherwise, everything that does not have time to be processed will go to the formation of fat depots. In this case, nutritionists advise taking into account the breakfast time. At least 10 hours should pass between him and the evening meal. If you eat in the morning at 08.00, then in the evening you can do it at 18.00. But if you get up late and eat later for the first time, then shift dinner too.

Always eat at the same time.

Cooking method

Vegetables are best eaten raw. Make light salads out of them. If you have stomach problems, bake, use a double boiler, or boil as a side dish. Meat and fish should be baked, steamed or boiled. A dietary dinner as part of weight loss excludes fried foods.

General points

1. Chewing thoroughly will facilitate and speed up the digestion process, quickly satisfy hunger.
2. You can't limit dinner to dairy products alone. They will not be able to provide the body with everything it needs.
3. Approximately 1.5 hours after dinner, it is recommended to walk in the fresh air for half an hour in order to use up some of the calories consumed in the evening.
4. Half an hour before bedtime, a glass of or is allowed. In case of a severe attack of hunger - a small green apple.
5. A complete refusal of dinner (recommended in some diets - in particular, model) forces the body to store fat during breakfast and lunch. Don't expect him to use up all of them in the evening.
6. You need to leave the table with a slight feeling of hunger.

For many, dinner is the only meal of the day when the whole family gathers at the table together. Unfortunately, more and more often it is spent not over warm conversations, enjoying home cooking, but over the TV, ordering a delivery of ready-made food with trans fats (pizza, sushi, hamburgers, quick salads, nuggets, French fries). If your goal is proper nutrition or weight loss, do not make such a mistake.

IN USA. The Americans have two dinners: an early one (from 6 pm to 7 pm) and a late one (around 10 pm). The first (Dinner) is almost a full meal, since during the day they are busy and only allow themselves snacks. And in the evening the whole family gathers at the table. Traditional food - burgers, fries, grilled steaks, nuggets and many sauces. You won't see side dishes here. Second dinner (Supper) - pizza to order, chips, nuts and other fast food, which is consumed in front of the TV. These characteristics of the American national cuisine explain why the United States is the leader in the number of obese people.

Product Lists

Can:

• as a source of protein: boiled eggs, low-fat cottage cheese, feta cheese, white cheeses (feta, Adyghe, mozzarella);
• vegetables (you will find the most useful and low-calorie vegetables in our article);
• beans, chickpeas, lentils;
• greens: chives, amaranth, dill, parsley, celery;
• lean fish, seafood;
• boiled lean meat, nutritionists call turkey ideal for dinner (it contains tryptophan, which improves digestion and helps with insomnia), although chicken breast is also suitable;
• spices, spices, but not too hot: cardamom, ginger, black pepper, coriander;
• sprouted cereals;
• mushrooms;
• soy products;
• unrefined vegetable oils, freshly squeezed lemon juice, apple cider vinegar 9% or balsamic vinegar, 10% sour cream - for dressing salads.

Drinks - herbal tea, kefir, fresh juices, smoothies, cocktails, dry red wine (no more than 1 glass).

You can't:

• peas, beans (contribute to flatulence);
• fatty dairy products;
• corn, potatoes, beets, carrots;
• fatty fish;
• fatty meat: pork, lamb, goose, duck;
• flour products;
• sweets;
• dried fruits, nuts, fresh fruits;
• flakes;
• sandwiches;
• dumplings, dumplings and other semi-finished products that combine meat and dough;
• fast food, snacks;
• fried foods, canned food, smoked meats.

From drinks - caffeinated, energy, carbonated, alcoholic.

Controversial points

Cabbage for dinner provokes increased gas formation at night, but it makes excellent low-calorie diet salads. You can save yourself from this trouble if you drink dill water half an hour after eating.

Avocados are too high in calories for dinner, but they contain amino acids that the body needs at night (about the beneficial properties of an alligator pear). Therefore, it is recommended to add it in small amounts to salads.

Cereals and pasta are high-calorie foods that are slow carbohydrates. The conclusion is obvious: they will take too long to digest. And if they do not have time to do this, all the residues will go to fat deposits. On the other hand, they provide long-term satiety and prevent night trips to the refrigerator. The second argument is for - they are good for health.

Solution: if you are on a diet that involves the use of a large amount of carbohydrates, rice, buckwheat and even oatmeal are possible in the evening menu. For people whose work is connected with heavy physical exertion, for men and those who are engaged in intense strength training, they can also be eaten as a side dish with meat or fish. They are definitely useless for a losing weight woman.

When deciding this question for yourself, be aware that nutritionists still recommend leaving cereals in the morning: the right dinner for weight loss should not contain them.

In Great Britain. The British have dinner late, around 21.00. They start with wine. Main dishes - roast beefs, steaks, vegetable side dishes (legumes, boiled corn, cauliflower) with sauces. The meal ends with a tea party with something sweet.

Top Best Dinner Dishes

If you want to lose weight, choose only diet meals for dinner. They should be low in calories and as healthy as possible. A small rating will guide you and tell you exactly how to diversify the menu with health and body benefits.

1. Salads of green vegetables and herbs, with herbs and spices, lemon juice or olive oil as a dressing.
2. Protein salads with chicken pieces, shrimps, crab meat, cottage cheese, egg whites, with sour cream instead of dressing.
3. Vegetable stew.
4. Cottage cheese with herbs / cottage cheese casserole.
5. Boiled turkey / chicken.
6. Omelet (better baked or cooked in the microwave) with vegetables, boiled eggs.
7. Seafood salad.
8. Steamed fish.
9. Boiled beans.
10. / / .

In Japan. In the land of the rising sun, dinner is strictly at 18.00. The basis is rice, noodles, transparent misosiru and suimono soups, meat, fish, steamed vegetables, pickled snacks (tsukemono), sweets (wagashi) with green tea. Features of the meal: small portions and the duration of the meal (sometimes it lasts 1.5-2 hours), since the Japanese chew everything thoroughly and know how to get real pleasure from food.

Dinner options

Depending on the conditions for organizing dinner (with a diet or with proper nutrition), the menu should include various dishes and products that meet the basic principles of the chosen diet.

Low calorie:

• vegetable salads with lemon juice: vitamin, celery, Greek;
• stewed and baked vegetables;
• vegetable stew;
• grilled vegetables;
• vegetable cutlets;
• greens salads.

Protein:

• boiled chicken or turkey breast;
• steamed or baked fish;
• seafood salads;
• boiled eggs, protein omelet;
• skim cheese;
• white cheeses;
• mushroom salads;
• protein salads with seafood or meat.

Drinking:

• milk and green cocktails;
• herbal teas;
• unsweetened dried fruit compote;
• fresh juices from unsweetened fruits and sour berries;
• freshly squeezed vegetable juices;
• green smoothies;
• low-fat chicken broth.

Carbohydrate:

• beans, chickpeas, lentils;
• sprouted cereals;
• avocado;
• durum wheat pasta;
• fish varieties of medium fat content;
• steamed or boiled veal and beef, cutlets or meatballs from them;
• cereals: rice, buckwheat, oatmeal;
• rye bread, whole grain crisps.

A healthy dinner needs to be balanced in terms of perspective. It is necessary to include in the diet all of the above dishes and products in turn.

In France. The French have dinner at about 20.00 and combine this with watching TV. The basis is light salads made from fresh vegetables and lots of greens.

Menu

Here's an example of a weekly evening meal menu:

In Greece. Greeks dine after 8 pm, most often with family or friends. The main dishes are scrambled eggs, stewed vegetables, the famous Greek salad with feta cheese. The meal ends with tea with a sweet dessert.

Recipes

Light salads

• Curd

Pick up 100 g of Chinese cabbage with your hands, cut 100 g of fresh cucumber into strips, chop the herbs (50 g each of dill and parsley). Fill with 30 ml of lemon juice, mix. Then add 200 g of low-fat cottage cheese and mix again.

• With sun-dried tomatoes

Cut 100 g of the washed radish into slices. 5 pieces. put sun-dried tomatoes on straws, 2 fresh ones - on slices. Chop 100 g feta cheese into random pieces. Tear 3 lettuce leaves with your hands. Mix. Drizzle with fruit vinegar and lemon juice, add salt and pepper.

• Greek

Coarsely chop 100 g feta cheese, 1 salad pepper, 1 tomato, 1 cucumber, 1 onion. Prepare the dressing separately: Mix 3 crushed garlic cloves, 10 ml of grape vinegar and 25 ml of olive oil. Mix vegetables and cheese, season with sauce, put on lettuce leaves, top with olives.

Main dishes

• Turkey omelet

Cut the boiled turkey fillet (150 g) into small pieces, put 1 green bell pepper on straws. Mix. Cover with 2 egg whites. Bake in the microwave for 3 minutes. Put on a plate with lettuce leaves, sprinkle with chopped green onions.

• Flounder with steamed vegetables

Cut 1 flounder carcass into portions, season with seasonings and spices. Put 100 g of young zucchini on cubes, on straws - 100 g each eggplant and celery stalks, on slices - 2 tomatoes. Crush a couple of garlic cloves. Stir the vegetables and drizzle with olive oil. Put everything in a bowl, turn on the double boiler for half an hour.

• Turkey meatballs

Cut 500 g of turkey fillet into small pieces, mince. Add to the minced meat 1 raw egg, 1 small chopped onion, 2 crushed garlic cloves, 10 g of suneli hops, salt (optional). Beat the minced meat, form meatballs from it, lightly roll in flour. Put in a thick-walled saucepan, pour 1.5 liters of boiling water. Pour in 1 more chopped onion and 1 tomato, cut into slices, add 50 g of tomato sauce, a couple of bay leaves, a few peppercorns. Simmer for about an hour over moderate heat.

Smoothies, cocktails

• Curd

In a blender, beat 200 g of low-fat cottage cheese and 100 ml of 1% milk.

• Green

Cut into pieces 100 g of celery stalk, pour 200 ml of 1% kefir, add 20 g of chopped dill. Beat in a blender.

• Vegetable

Cut into 50 g pieces of cucumbers, tomatoes and celery stalks. Add 20 g of chopped greens (chives, dill and parsley), a little pepper, Tabasco sauce. Pour 250 ml of 1% kefir. Stir in a blender.

When organizing the perfect dinner for weight loss, remember that it can only be so under two conditions: if it is good for your health and you like it. This applies not only to a diet that meets the principles, but also diets. If the food seems bland and tasteless, you will go to bed on an empty stomach, which will only harm your body.

Greetings, dear blog readers. Many girls are sure that if you have dinner, you will lose weight much more slowly. Therefore, they simply remove this meal from the diet. But nutritionists and gastroenterologists, believe me, do not agree with this opinion. With this approach, there will be less benefit than harm. Therefore, supper is necessary. And I will tell you what to eat for dinner to lose weight.

On the Internet, there has long been a widespread belief that the last meal should only be before 18.00. Otherwise, it will be difficult to lose weight. And many begin to adhere to this, although they go to bed only at 11-12 at night. We had a snack before six - great, no - and we go hungry until the morning. And then the body for some reason begins to ask for the missing volume (sometimes at night 😉). And we break off the diet, wind ourselves up ... in general, there is nothing pleasant here.

The nutritional approach to dinner is completely different. This is a must-have meal and should not be ignored. Otherwise, the body will get its own the next day.

The interval between the last meal and bedtime should be no more than 3-4 hours

For example, you go to bed at 10.30 pm - 11 pm. This means that a full-fledged dinner should be no later than 19.30 - 20 hours. During this time, the food eaten will be digested, therefore, the sleep will be good.

There is one more important point. The break between breakfast and dinner should be no more than 10 hours. So calculate when you need to have dinner. Our body, on the other hand, does not stop at night in "hibernation" mode 🙂 Even at night it works and it needs energy to work.

And if you in the old fashioned way adhere to the rule not to eat after 6 pm, then the body is starving for a long time. This is 14 or more hours without food. Of course, there are no miracles at all. The lack of calories will definitely lead to the desired weight loss. But there will be no benefit to the body. Prolonged fasting can reduce the rate of metabolic processes. As a result, the pounds you lost will easily return to the body.

And one evening you will really want to eat - the body itself will require it. Sadly, you can get lost. This regime is difficult to adhere to. When the body requires its portion of energy, and you forcibly restrain it. Who do you think will win this competition?

What foods can you eat

The "taboo" of a healthy dinner includes starchy foods and. Leave them for breakfast or lunch. So the body will have time to convert them into energy until the evening.

But for dinner, pamper yourself with protein and vegetable dishes. The menu should be formed taking into account the processes occurring at night. We are asleep, but our working organism does not stop working. A real workaholic! For example, hair grows, skin regenerates, etc. For all this to happen, the body must receive enough protein and vitamins in the evening hours.

In addition, do not eat in the evening what the body takes too long to digest. Some have legumes, others have fatty fish. While these foods are healthy, they are painfully heavy. It will be difficult to fall asleep.

The protein consumed should be easily digestible. I advise you to pay attention to poultry meat, cottage cheese, eggs, lean meat and seafood

As for vegetables, nutritionists advise to eat them for dinner 2 times more than proteins. At the same time, half of them should enter the body raw, and the second should be heat-treated. Can be grilled, steamed, or oven-proof. When processing food, vegetable fats or oils should be used, which are present in the products themselves.

Here is a list of vegetables that can be a great side dish for protein foods:

• Fresh vegetables combine with any protein foods to help digest them. These are cabbage of any kind, tomatoes, cucumbers, celery, zucchini, eggplants, fresh herbs, salads and more. Lovers of seaweed can also treat themselves to a delicious salad with it.
• vegetables with a high GI are undesirable to combine with meat dishes. Eat them better with natural yogurt, low-fat sour cream, or a spoonful of unrefined butter. These vegetables include pumpkin, carrots, potatoes, and beets.

Information from the article “ separate food for weight loss". There I wrote a lot of interesting things about product compatibility.

What should be the volume of the plate

Want to know what is the recommended serving size for dinner? I will not torment. If we speak in grams, then it turns out about 250 g for women. And for men it is about 350 g. And in this volume there should be about 90 g of proteins. Vegetables account for the remaining 160 grams.

Dinner should be no more than 20% of the daily calorie intake, this is about 350 - 400 kcal

If you have no contraindications, then you can enrich the prepared dish with spices: coriander, cardamom, hot pepper and other additives. Such spices, improve blood circulation and aid digestion.

For some losing weight with a sweet tooth, evening bouts of eating something sweet are a real challenge. This usually happens when insulin levels drop in the blood. To prevent this from happening in the future, try to eat something sweet / tasty for lunch or afternoon tea. It can be tea with a spoonful of sugar, a handful of nuts, natural marshmallows, apple candy or a couple of “Maria” cookies (only without margarine).

Well, if an attack of sweetness still prevails, it doesn't matter. Make yourself a cup of mint tea and add some honey. This drink will help you relax and satisfy your sugar cravings.

Kefir at night for weight loss

I do not recommend having dinner with only low-fat sour milk. This is not enough for the body to be satiated. But kefir / yogurt / fermented baked milk can become an excellent "snack" before bedtime (ie 30-40 minutes before bedtime).

When I was on a diet, my doctor advised me to drink a night light half an hour before bedtime. It can be 100 ml of sour milk or a drink of water with oatmeal. Sugar, honey and other additives are not needed, otherwise you will increase the calorie intake. And 100 ml of sour milk at night will not harm you, but, on the contrary, will benefit the stomach.

Easy dinner for weight loss - recipes

What to eat to lose weight? I have selected several original and simple recipes for you. Such dishes are prepared at home very quickly.

Only when drawing up a dietary menu should you take into account the season. For example, in summer and early autumn, it is better to have a fresh vegetable salad for dinner. And as a protein supplement, I suggest a piece of lean meat. In the cold season, proteins can be taken a little higher in calories. And dinner should be hot.

Diet liver with mushrooms

For this delicious dish, you will need the following products:

• 100 g of fresh mushrooms (mushrooms are better);
• 150 g chicken liver;
• 25 ml of liquid non-fat cream;
• 1 tbsp wheat flour;
• salt;
• spices as desired.

We wash the mushrooms and cut them thinly, send them to a preheated pan with a teaspoon of vegetable oil. We wash the liver under water, you can cut it into 2 parts. Dry on a paper towel, add spices and flour. Mix well and send to the pan. After 5 minutes, pour cream on top and add. We simmer everything until tender.

This dish is awesomely delicious. It is also high in protein and low in carbohydrates and fats.

Pumpkin casserole

You will need:

• 100 grams of fat-free cottage cheese;
• 100 grams of pumpkin;
• 2 eggs;
• 50 grams of dried apricots.

Rub the pumpkin pulp on a fine grater. Cut dried apricots into small pieces. Mix the pumpkin mass with dried apricots, cottage cheese and eggs. Place the resulting mixture in a baking dish and put in the oven for half an hour.

Serve this cinnamon treat. And an excellent addition to this dessert will be a low-fat fermented milk product.

Mackerel with herbs

For this dish you will need:

• 1 PC. mackerel;
• a couple of tablespoons of lemon juice;
• salt;
• seasoning for fish at will;
• any fresh herbs.

We clean and wash the fish. Mix salt with seasoning and rub it with this mixture. We wrap the mackerel in foil, cook it either in the oven or in a double boiler.

Sprinkle the finished mackerel lightly with lemon juice. Decorate the top with greens. Tasty, healthy and nutritious. Just do not gobble up the whole fish - let your husband try a little too 🙂

Turkey roll

This dish contains the following ingredients:

• 0.7 kg turkey fillet;
• 1 PC. onions;
• 300 g zucchini;
• a couple of cloves of garlic;
• water;
• ground black pepper;
• chopped nutmeg;
• salt.

Cut the file along. Just do not cut it all the way - do it as if you were opening a book. Beat off the turkey lightly. Season the meat with salt, season with nutmeg and pepper.

Peel the zucchini, and if not young, remove the seeds. Then chop the pulp into cubes. Finely chop the peeled onion and fry in hot oil until blush. Next, we send zucchini and chopped garlic to the pan. Add a little bit.

On a third of the turkey file, we spread the vegetable filling and roll the meat into a roll, stabbing the ends with a pair of toothpicks. Put the turkey roll on a small baking sheet and pour water. Pour it so that it covers the bottom of the baking sheet by 1-2 cm. And we send the rolls to the oven. We bake at 200 degrees for about an hour.

Fat Burning Smoothie

To prepare it, you need 200 g of stalk celery or spinach. And you will also need to take a medium-sized green apple + a few mint leaves.

Content:

The correct diet and a well-designed diet is the key to a slim figure and excellent health. Proper nutrition is gaining more and more popularity, and many people are starting to stick to it. But not everyone has sufficient knowledge about what foods to eat and when it is best to do it. The evening meal is most questionable. Therefore, let's try to figure out what is for dinner with proper nutrition.

Is dinner healthy: maybe it's better not to eat at all in the evening?

Dinner, like any other meal, is an integral part of the diet, but for some reason little importance is attached to it, and sometimes it is completely excluded.

In the minds of many people, the rule “you can't eat after six” has become firmly established. This means that the last meal must take place no later than 18:00. This method supposedly helps with weight loss. But this method only works if you go to bed at 9-10 pm. It has long been proven by nutritionists and doctors that the last meal should take place 4 hours before bedtime, and 2-3 hours is allowed. This time will allow the body to process the nutrients from food before going to bed.

If you exclude the evening meal, the body remains hungry for a long time, since breakfast will come only in the morning. Of course, this will lead to a decrease in calorie intake and weight loss, if additional physical activity is included. If it is absent, then a long hunger strike will lead to a slowdown in metabolic processes, which is fraught with a lack of progress in getting rid of extra pounds. Sometimes this approach can lead to weight gain.

Attention! Prolonged fasting also leads to problems with the digestive system, such as gastritis and stomach ulcers.

What should be the right dinner

As it turned out, you can eat in the evening, but the food must be correct and the right amount. Basic rules for a healthy dinner:

1. Dinner should take place a few hours before bedtime.
2. The calorie content of food intake should be low, and the products should be natural and easy to digest. No scones, tea biscuits or sandwiches.
3. It is necessary to monitor how foods affect our body. For example, some foods stimulate the nervous system, so sleep problems may occur. It is best to eat foods that will improve your sleep quality.
4. The calorie content of a portion should not exceed a fifth of the daily calorie intake.

Before dealing with the question: what can you eat for dinner, let's decide on a list of prohibited foods. These include all high-calorie and fatty dishes: sausages, fried meat (especially pork and lamb), meat broths, potatoes fried with lard, smoked products and others. For dinner, it is better not to eat carbohydrate foods, especially those saturated with simple carbohydrates: muffins, pastries, pastries, bread. It is not recommended to include healthy foods with a high content of fat and carbohydrates in the evening meal: cereals, cereals, nuts, fruits.

A proper dinner should consist of protein and fiber. Protein foods include chicken, fish, seafood, eggs, legumes, and low-fat cottage cheese. Fiber is best consumed in the form of vegetables: cucumbers, zucchini, tomatoes, various greens, broccoli and others.

Dinner options: what you can and should eat

There are many options for a dinner for weight loss, they are all combined from the following products:

• Meat products. The meat should have a minimum amount of fat, so chicken, rabbit, turkey, and veal are suitable for an evening meal. For a change, you can wind minced meat from the selected type of meat.
• Fish and seafood. It is better to choose fish with a low fat content, that is, it is not recommended to eat red (fatty) fish. The ideal option would be: pollock, tilapia, flounder, cod, dorado, sea bass and others. Seafood (shrimp, scallops, mussels, squid and others) is famous for its almost complete absence of fat and high protein content.
• Cottage cheese. The presence of casein in it will allow you to nourish the body with amino acids for a long time (in the evening and at night).
• Vegetables. They are rich in dietary fiber to aid digestion. Do not eat starchy vegetables (potatoes) for dinner.

Protein dinner

For effective weight loss, in addition to nutrition, it is necessary to exercise, which means that the body needs to receive the required amount of protein for muscle growth.

Examples of protein foods for proper dinner have already been listed. The best options for a protein-rich meal are: cottage cheese omelet, grilled chicken fillet, steamed fish, baked rabbit, low-fat cottage cheese with herbs, lean meat cutlets cooked without oil, and others.

Important! Supplement protein meals with your favorite vegetables for a balanced, healthy dinner.

Dinner after workout

It happens that your workout takes place in the evening, so a standard post-workout meal that includes fast-digesting carbohydrates is not good for dinner.

Immediately after an evening workout, you can drink a glass of a protein shake, and when you come home, you are allowed to eat a dish consisting mainly of vegetables and protein. With a strong feeling of hunger, you can add a small amount of buckwheat or brown rice.

Healthy food preparation - don't try to fry!

In addition to the correct choice and combination of products, the way of preparation also plays an important role. With proper nutrition, food is allowed to boil, stew, bake, steam or grill without oil.

In no case should you fry food in a large amount of vegetable oil. This leads not only to a sharp increase in the calorie content of the dish due to the absorption of oil, but also to the appearance of carcinogens and other harmful substances that adversely affect health.

Vegetables and fruits are best consumed fresh, as they retain most of the vitamins, fiber, trace elements and other useful substances.

Healthy and tasty: 5 dinner dishes you'll love

Recipes for the right dinner:

• Quail salad from boiled chicken or turkey fillet, quail eggs, herbs, cucumbers and green apples. To taste, you can add salt, lemon juice or vegetable oil (olive, linseed, sesame and others).
• Royal omelet with eggs and vegetables. The standard vegetables are red onions, bell peppers and tomatoes. You can add salt, your favorite spices, herbs and olive oil to taste.
• Curd omelet. Add cottage cheese to the beaten eggs, mix thoroughly and bake in a pan.
• Stewed fish with vegetables. The fish can be marinated in spices and lemon juice. Add beaten eggs and fish fillets to the fried vegetables, add a little water and simmer until tender.
• Chicken fillet baked in foil. You can use kefir or natural yogurt as a marinade. It is recommended to add vegetables (onions, peppers, tomatoes and others to taste) to the fillet.

Thus, we conclude: dinner is an important meal, on which your results will largely depend, not only when losing weight, but also while maintaining weight. Skipping it can lead to some health problems. A proper dinner should be light, low in calories and consist mainly of protein foods and vegetables.

The rule of "not eating after six" or "giving dinner to the enemy" does not always help you lose weight. Often, refusal to eat in the evening is an empty stomach, bad sleep, a spoiled mood and, in the end, a raid on the refrigerator at 22.00. And then - a feeling of guilt and extra pounds. Nutritionists advise not to go to extremes. It is imperative to have supper, experts say, but you need to know when and with what. Smachno.ua asked experts what dinner should be
When to have dinner

“Dinner time is individual for everyone. The main condition is that dinner should be no later than 4 hours before bedtime, ”says nutritionist Natalia Samoilenko... That is, if you go to bed at 22.00, then your dinner should be at 18.00, if closer to midnight, then you can have dinner at 20.00.

Dinner just before bed is fraught with the fact that the body will not have time to digest the food received. She begins to ferment in the stomach and poison the body. The calories eaten before bed will undoubtedly remain at the waist.

What is better to have dinner?

At night, our body not only rests, but renews itself: the skin, muscles are restored, hair and nails grow. “The goal of the dinner is to replenish the reserves of amino acids in the body,” says Natalya Samoilenko. "Therefore, dinner should consist of proteins and its" friends "- ground and leafy vegetables."

Protein should be light: fish, seafood, cottage cheese, white cheese, such as mozzarella or Adyghe, eggs, beans, lentils, mushrooms.

Vegetables for dinner are good: cauliflower, green salad, bell peppers, tomatoes, broccoli, celery, pumpkin, leeks, avocado, Jerusalem artichoke, as well as cucumbers, zucchini and zucchini in season.

Ideally, half of the vegetables for dinner should be raw, the other half should be steamed, in the oven, or grilled. "Vegetables should have 2 times more protein," says nutritionist Nadezhda Melnichuk... - Of the fats, it is better to use vegetable or natural fats in the food itself.

It is useful for those who are losing weight to eat cabbage - white cabbage, cauliflower, broccoli and other types. Cabbage contains tartronic acid, which prevents the formation of fat from carbohydrates.

Another good advice for those who want to lose weight, eat slowly: when you eat slowly, the hormone cholecystokinin, which is responsible for the feeling of fullness, begins to be released in the duodenum and small intestine.

What you don't need to eat for dinner

For dinner, it is not recommended to eat carbohydrates, especially easily digestible ones: in the evening our body processes glucose worse and, if it is in excess, fat begins to be deposited. Therefore, give up fruits, dried fruits, sandwiches, rolls, cakes and other sweets and flour products.
Also, nutritionists do not recommend eating potatoes, carrots, beets, cornflakes, cereals, especially rice for dinner.

Do not eat fried food for dinner - heavy food makes it difficult for the gallbladder, liver, pancreas. This is especially true of fried meat: the pancreas has already used up its enzymes in a day, so fried meat is poorly absorbed.

The combination "flour-meat" will also be heavy: dumplings, dumplings, fresh baked goods.

How much for dinner

“A handful — two palms — is your portion of dinner. This is a plate that is always with you, - says nutritionist Natalya Samoylenko. “If we talk about grams, the average portion of dinner for an average woman should be 250 g, for a man - 350 g.”

Based on this amount, 100 g is a serving of protein for dinner, 250 g are vegetables. It is also good, if there are no contraindications, to include moderately hot spices and herbs in dinner: for example, cardamom, coriander, black pepper, ginger. They improve metabolic processes in the body, blood circulation, help the digestive organs and improve the elimination of cholesterol and excess fat from the body.

Do not try to dine with kefir alone - the body is not enough to recover. According to Nadezhda Melnichuk, dinner should make up 20% of the daily calorie content - an average of 350-400 kilocalories. For those who are losing weight, a little less - 300-350 calories.

Healthy dinner options

Dinner options can be as follows:

• fish baked in the oven with vegetables, green salad seasoned with unrefined vegetable oil - sesame, olive;
• poultry and vegetable salad;
• seafood and vegetable salad;
• omelet with vegetables; cottage cheese casserole with vegetables;
• stewed vegetables with boiled chicken, fish, seafood.

The number of dishes for dinner can be different - everything is purely individual. What kind of dishes it will be depends only on your imagination and taste.

Snack before bed

“If you find it difficult to restrain yourself, you can have a light snack 1.5-2 hours before bedtime,” advises nutritionist Nadezhda Melnichuk. “You can have a snack with some light fermented milk products: 1% kefir, low-fat yogurt without sugar and fillers, yogurt.”

A portion of drinks is about 200 ml, and it is better to drink a drink not immediately, but gradually. You can also drink rosehip broth or uzvar without sugar as a snack - they will not provide additional calories, but will allow you to "stretch" to sleep.

If you want something sweet in the evening

Very often in the evening you want something sweet. For people losing weight, even a piece of chocolate eaten in the evening is a whole tragedy.

“You want something sweet when your blood insulin level drops sharply,” explains Nadezhda Melnichuk. "This happens, as a rule, with irregular meals - for example, you did not have lunch, or you ate foods with a high glycemic index, easily digestible carbohydrates for lunch."

Therefore, in order not to have a sweet tooth in the evening, you need to eat on time during the day, and for lunch, give preference to complex carbohydrates: cereals, vegetables.

“Try drinking mint tea with a spoonful of honey instead of chocolate - consciously, enjoying yourself,” advises Natalya Samoilenko. "Tea will help you both relax and unwind."

Sometimes we don't even know how much of our life depends on nutrition: for example, too much of fatty peppery meat during dinner can hit the stomach, mood and performance for the entire next day. To avoid such unpleasant incidents, will tell you which foods should be taboo with the onset of the evening.

Dinner is just as important a meal as breakfast and lunch and should not be discarded altogether. But the main rule that should be adhered to in this case is no snacks at least three hours before bedtime. All that you have pampered yourself with for dinner, the body must have time to digest and assimilate even before you go to the side, otherwise a portion of Olivier or fried potatoes with a chop will lay dead weight in your stomach for the whole night. As a result - bad and disturbing sleep, depression and spoiled mood in the morning.

As you can see, it is better to give up the habit of snacking on a couple of sandwiches at midnight. But keeping to your meal schedule is only half the battle, and we certainly won't stop halfway. Therefore, the next thing you need to pay attention to is a scrupulous selection of products for dinner. The fact is that your body works according to its biological clock, and in the afternoon the activity of the digestive system decreases. Since the pancreas, liver and gallbladder slow down in the evening, it is better not to overload them with fatty, spicy and high-calorie foods.

Another taboo is digestible carbohydrates, which include sweets, baked goods, white bread and sweet fruits. Also, do not lean on complex carbohydrates found in potatoes and cereals. If in the morning they will only benefit the body, then in the evening they can play a cruel joke with it. The fact is that at a later time, the body does not cope well with the processing of glucose, and therefore a piece of cake or a portion of sweet fruit will only harm the digestive system, provoking fermentation and a number of other unpleasant processes.

Sausages and smoked products

Opening the refrigerator at midnight, the hand immediately reaches for a stick of raw smoked sausage or a piece of boiled pork. It would seem, what's wrong with that? After all, a couple of pieces have not hurt anyone yet. But, alas, the reality is quite different. Smoked meat and sausages contain the amino acid teramine in excess, which provokes increased production of norepinephrine. This substance affects the production of nerve impulses, putting the brain in an agitated state and preventing it from falling asleep. In addition, smoked meats contain a huge amount of trans fats and cholesterol, which are very harmful to the body.

Hamburgers and other fast food

Only the lazy has not heard about the dangers of fast food for health, but we will still remind you of it again. Various cheeseburgers, French fries and other “fast food” are a powerful blow to the body, especially when it comes to the late time of the day. In such products, the concentration of fat, salt, hot spices and sugar is off scale, and even the strongest digestive system is unlikely to be able to fully digest them in the morning.

Butter baked goods

Various rolls, bagels and pies contain a lot of sugar and premium flour, which raises blood sugar levels at lightning speed and lowers it just as quickly. As a result, having a snack on a pie, you feel full for a very short time, but soon your hunger wakes up again. In addition, refined foods, contained in excess in baked goods, quickly pass into fatty deposits, and, as you already understood, do not bring any benefit to the body at all.

Chocolate

Disputes about the benefits and dangers of chocolate have been going on for many years, but one thing is absolutely clear: in the evening, you should not have a snack with this sweet delicacy. Just a few pieces of dark chocolate contain a lot of sugar, fast carbohydrates and caffeine that your tired stomach will not be happy with during the day. Chocolate and other sweets should be eaten only in the morning, and ideally not at all.

Red meat

In the evening, nutritionists do not recommend eating either fried or baked or even boiled red meat, because it contains a large dose of tyrosine, a substance that increases the level of adrenaline. This type of meat is ideal for breakfast, energizing the body for the whole day, but in the evening it can be the culprit for insomnia. If for dinner you are not used to doing without meat dishes, then give preference to lean fish and white poultry meat.

Sweet fruit

Sweet cherries, strawberries, grapes, melon, watermelon, apricots, peaches and other sweet fruits and berries should be eaten only in the morning. These products have a huge range of useful properties, but at the same time they contain a large amount of fast carbohydrates and sugars, which are difficult for the stomach to cope with in the evening. Of course, if you choose between a fat donut and a peach, it is better to give preference to the latter, but you definitely should not get carried away.

Rice porrige

Rice, which is sold on supermarket shelves, in the vast majority of cases has already been processed and therefore contains a large amount of carbohydrates. Due to this carbohydrate content, there is a risk for weight gain. Anyway, rice is too heavy for the digestive system in the afternoon.

The Healthiest Dinner Food

According to nutritionists, it is best to have a snack in the evening. lean fish and seafood, eggs, rabbit and white poultry, as well as fermented milk products and vegetables... The serving size that suits your body best for dinner is very easy to calculate: just fold your two palms into a boat shape.

You can and should have dinner! This is a normal daily meal, but with minor adjustments. First, let's decide on the time. It is undesirable not to eat after a certain hour, but two to three hours before bedtime. If you work until 18 o'clock, and go to bed at twelve, then until 21-22 o'clock you can eat with a clear conscience.

Now about the quantity. Dinner should be about 1/4 of the daily calorie intake. If, having decided to lose weight, you have chosen for yourself a daily calorie intake of 1500 kcal, then your dinner should not go beyond 375 kcal. Remember that metabolism slows down in the evening. The body wants to rest at night, it does not need a lot of energy. Therefore, food eaten at night is poorly digested and absorbed, being deposited in the form of fat. As for the quantity, small portions are needed here. If we clench our fists and press them together from the side of the fingers, we get the size of our stomach. This is the maximum amount of food you can eat at one time. You can also mentally divide the plate into four parts, where the first part is protein food, the second is a side dish (carbohydrates), and the remaining two are fresh or boiled vegetables, stewed without oil. Be aware that having eaten for the night, which is called "from the belly," you risk not getting enough sleep. Overeating causes restless dreams, that is, nightmares. There is another option. Divide the dinner in two. Eat the first portion immediately upon arrival home, the second 2 hours before bedtime.

And most importantly, what to eat for dinner. The best option is protein foods. It is to process pure protein that the body needs only a couple of hours. Before sleep it will do just fine. This is lean meat or fish, eggs, seafood. Do not forget about the main helpers in losing weight - vegetables and fruits. In this case, you need to know that all vegetables are divided into and. For dinner, it is best to use non-starchy vegetables. Fresh vegetable salad with fish is what you need! Say a resolute NO to sweets at night! It is advisable to choose fruits with sourness, not overripe. But this is not important, almost any can (except grapes and bananas). Here is an example low calorie menu correct supper:

Rabbit meat baked in foil, garnish - tomatoes or fresh cucumbers (you can salad, but not with mayonnaise, but with sunflower oil - a little of it.) Or

Fish (grilled, boiled, steamed, in the microwave) with vegetables or rice, or

seafood with rice, or

Omelet of two eggs with vegetables or salad;

Boiled chicken breast without skin with seaweed or vegetables;

Frozen boiled vegetables and turkey fillets (grilled, boiled, in foil);

Low-fat cottage cheese with light yogurt and berries (fruits);

soup, preferably in water, vegetable + a little lean meat;

Boiled veal with vegetables.

Along with this, there are foods and combinations of them that should not be consumed on dinner if you want to lose weight. These include: sweets, chocolate, rolls and other confectionery sweets, smoked and salted meat and fish (due to the high salt content, which retains water in the body, these foods eaten at night will cause swelling), fried meat, fried potatoes , pasta, lard, sausages, mayonnaise and sauces. And combinations of them are the real enemies.
And the last thing. After dinner, train yourself to move. Do not lie down on the sofa, do not sit in front of the TV, but wash the dishes, take a walk, make the necessary preparations for tomorrow. This is necessary so that those calories that you received with dinner "burned out" a little and do not turn into subcutaneous fat.

So, the basic rules for a healthy dinner are:

1. Eat 2-3 hours before bedtime.

2. Dinner - a small portion, 1/4 of the daily diet;

3. Low-calorie, protein food;

4. Movement.

Observing these conditions, you will not only lose weight, but also ensure healthy sleep, and therefore excellent health. Take care of yourself!

If a person is trying to lose weight, small changes in their daily lifestyle can have a big impact.

Dinner is one of the most important meals because it happens at the end of the day when the person is tired, hungry and irritated. Given these factors, it is easy to overlook how much more was eaten than the body needs.

It is necessary to make the right choice of what to eat for dinner in order to lose weight, since food should be consumed enough to prevent hunger, but the intake of calories should be limited.

What are the rules for a dinner to lose weight?

Everyone has probably heard the saying that breakfast is the most important meal of the day. But when a person is trying to lose weight, then what he eats for dinner is equally important.

Low-calorie, high-protein and nutritious foods will fill the body and keep you from overeating.

To accelerate weight loss, you need to follow these dinner rules:

Do not skip meals.

It is a proven and scientifically proven fact that skipping meals during the day can lead to overeating during dinner.

It also contributes to the accumulation of fat around the belly and increases the risk of insulin resistance, and regular consumption of small portions can increase metabolism.

1. Eat protein-rich snacks before dinner such as a fruit cocktail: flaxseed, pumpkin seed or chia; pita or hummus, or add beans or nuts to a salad.

Start with vegetables.

When a person is trying to lose weight, then you need to eat vegetables during the day, and dinner is no exception.

This can mean serving, celery and onions; roast with peppers, mushrooms and broccoli; leafy salads or a serving of boiled cauliflower.

Add lean protein.

Let protein take center stage in your dinner to lose weight.

Replacing starchy foods like potatoes with lean protein can help you shed pounds, according to research.

Eat whole grains.

Healthy carbohydrates will provide long-term energy and help regulate blood sugar, so the risk of being tempted by a snack is minimized.

This is due to the high fiber content of whole grains, which makes the food in the stomach take longer to digest and create a feeling of a "full" belly.

Choose a dish that is one plate size.

Time should be taken in advance to plan simple and nutritious meals.

Serving sizes should be measured to avoid overeating.

To say dessert - no.

The diet goes to waste if you end a nutritious meal with a dessert high in fat and sugar.

If your sweet tooth is irresistible, then try whole fruits, fruit salad, or a handful of dates / raisins.

If the habit of going to bed late is ingrained, then stay away from impromptu sandwiches, ice cream or snacks.

A cup of skim milk is the best option to lull your appetite.

What time should dinner be to lose weight?

Many dieters choose not to eat in the evening, which is harmful to the body. Fasting like this will not help you lose weight. Indeed, during a meal, the body will release enzymes to aid digestion, so if the stomach is empty, these enzymes will attack the stomach. Eating less is better than not eating at all.

Ideally, dinner should be eaten around 2-3 hours after the afternoon snack (15:30). If the plans include workout after work, then the afternoon snack should be rescheduled to 16:30, then workout will follow and dinner can start at 19:00 or 19:30.

Don't worry about dinner being too late. As long as the daily calorie intake is not exceeded, dinner time will not matter.

However, after 20 hours it is no longer worth eating.

These are all foods that are difficult to digest, such as fat, fatty meats, and foods high in cholesterol.

In addition, you should not lean on foods with a high glycemic index:

• baked goods and confectionery;
• potatoes, pasta and white rice;
• sweet fruits: bananas, grapes, watermelon, peaches, melon;
• sweet yoghurts and curds.

It is necessary to try to keep the dinner within 450-550 kcal. If you want to lose weight, then you should stay closer to 450, and if you just need to maintain weight, especially if you spent the day at work, aim closer to 550 calories.

• carbohydrates should make up from 45% to 55% of the calories of dinner, which is about 50 - 75 grams;
• proteins - from 20% to 25% of the total amount of dinner calories, their number ranges from 25 to 35 grams;
• fat should be about 15 to 25 grams, which is 30 to 35% of the total calories. Instead of saturated fats such as beef and cheese, monounsaturated fats such as olive oil, sesame oil, coconut oil, avocados, olives, and seeds should be used;
• fiber. To get a daily allowance of 25 grams, you need to try to eat 8 grams of fiber for dinner. These can primarily include whole grains, starchy vegetables, beans, small amounts of fruits, and fatty foods that contain fiber such as avocados, nuts and seeds;
• sugar - no more than 7 gr. It is best not to exceed 4 grams - this is about 1 teaspoon.

What is better to eat for dinner to lose weight: 7 options

If a person is trying to lose weight, small changes in their daily diet can make a big difference. There are some recipes you can use to help you lose weight.

Grilled pears with Pecorino

Many cuisines have a tradition of combining fruit with cheese. This recipe is a combination of a Tuscan combination of juicy pears and salted pecorino. With cheese melted over pears and paired with lettuce and grapes, the dish contains only 317 calories per serving.

All ingredients need to be prepared:

• 300 grams of arugula without stems;
• 1 bunch of watercress salad
• 1 cup seedless green grapes, cut in half
• 85 grams of pecorino cheese;
• 2 large ripe pears;
• ¼ cups of olive oil;
• 3 large spoons of balsamic vinegar
• 1 small spoonful of Dijon mustard
• 2 grams of sugar;
• a pinch of salt and ground black pepper.

First you need to make a gas station. Place oil, vinegar, mustard, sugar, salt and pepper in a half liter jar and close it tightly with a lid. Shake it well until it is well mixed and refrigerate.

Toss the arugula, grapes and watercress into a large salad bowl. Cut the cheese into very thin slices and put a small part in a bowl of salad, and leave a part for the pears. Next, take a baking sheet, cover it with foil, peel the pears, cut them in half and lay them out on the foil. Spread pieces of cheese on top of the pears and put in a preheated oven for 2 minutes.

Meanwhile, shake the dressing, moisten the salad with it so that all the leaves are covered with moisture. Divide the salad into 4 portions and place a baked pear on top of each portion. Serve immediately while the cheese is still warm.

Baked Maple Salmon with Chopped Almonds

The delicious aroma of baked salmon marinated with sweet maple sauce and topped with almonds makes this dish so delicious it becomes a staple meal.

Each serving contains 260 calories.

• 4 slices of salmon fillet, each of which should be 85 g;
• 1/2 cup almonds, roughly minced
• ¼ glasses of maple syrup;
• ¼ glasses of orange juice;
• 2 large spoons of fresh lemon juice;
• 2 tablespoons light soy sauce
• 2 cloves, detailed.

Preheat oven to 220˚ and line baking sheet with parchment paper. Place 4 salmon fillets on a baking sheet, leaving 1 cm between pieces. Spread the chopped almonds evenly over the fillets.

In a small bowl, combine maple syrup, orange juice, soy sauce and minced garlic, use a spoon to gently spread the marinade over the surface of each fillet. Bake the salmon for 15 to 20 minutes. While the fish is baking, shake the remaining marinade once or twice.

After the fish is removed from the baking sheet, it must be soaked in the remaining marinade.

Serve with brown rice and green salad or vegetables.

Pepper with spicy filling and turkey

These brightly colored peppers with a lively filling can invigorate the body with only 302 calories per serving.

We need such products:

• 4 red, yellow or green peppers;
• 1 teaspoon vegetable oil;
• 150 grams of long grain rice;
• 1 small onion, finely chopped;
• 1 garlic clove, minced
• 300 grams of turkey meat, cut into pieces;
• 2 tomatoes, chopped;
• 75 g frozen peas, thawed;
• 10 grams of paprika;
• 5 grams of dried mixed herbs;
• a pinch of ground black pepper.

Preheat oven to 190˚. Prepare pepper - peel it from seeds and cut into 2 parts. Place the rice in a large saucepan and simmer in boiling water for 12 to 15 minutes.

While the rice is cooking, heat the oil in a large skillet and sauté the onion and garlic for about 3 minutes. Add the turkey and fry for another 5 minutes. Add tomatoes, peas, paprika and herbs, then remove from heat. Pour rice there and mix well, season with a little pepper. Pour the filling into the halves of the peppers, if the filling remains, then simply spread it out in a frying pan and cover the peppers with foil on top.

Bake for 20-25 minutes, serve immediately.

Chicken cutlets

You should take 200 grams of cabbage and the same amount of chicken fillet, turn everything through a meat grinder, add salt and pepper to your taste.

Kombu broth with vegetables

Seaweed often inspires recipes with Asian flavors such as kombu broth with a bit of vegetables. For more exoticism, you can decorate this broth with 2 dried shiitake mushrooms and 1 tablespoon of miso.

Required Ingredients:

• 10 cm of kombu seaweed;
• 3 carrots;
• 2 leeks;
• 2 zucchini;
• 3 sprigs of parsley;
• 4 large spoons of olive oil;
• a pinch of salt and pepper.

Cook the kombu for 15 minutes in 1 liter of boiling water. Turn off the heat and let the seaweed stand for 20 minutes. Next, peel carrots, leeks and zucchini, wash and cut into thin cubes. Wash the parsley and chop. Filter out the kombu broth. Heat olive oil in a saucepan and fry vegetables in it for 5 minutes, stirring occasionally. Then add the parsley and add the kombu broth. Mix and simmer for 2 minutes.

Turn off heat and serve.

Sauerkraut salad

The beneficial bacteria from sauerkraut are precious allies of our body. They help to strengthen the immune system and also help in the digestion and absorption of nutrients.

• 300 grams of sauerkraut;
• 1 green apple;
• 1 avocado
• 2 carrots;
• 10 g curry;
• 1 shallots or ½ red onion;
• 10 grams of chopped parsley;
• a handful of cashew nuts;
• salt and pepper to taste.

For refueling you will need:

• 10 grams of mustard;
• 1 large spoonful of balsamic vinegar
• 20 grams of olive oil;
• 10 grams of walnut oil.

Prepare the gas station. In a bowl, mix mustard and vinegar. Add olive oil and walnut oil with vigorous stirring to form an emulsion.

Squeeze the cabbage with your hands or with a clean towel over the sink to remove any excess brine and pour it into a salad bowl.

Add chopped red onions (or shallots), grated carrots and apple, chopped herbs and curry. Pour in the dressing and mix well.

Season with salt and pepper, then divide into portions.

Add avocado and cashew slices on top of each plate.

Chicken salad with mint

To prepare a salad, you should prepare the following products:

• 350 gr chicken fillet;
• 300 gr green peas;
• 2 large spoons of chopped mint;
• 2 tablespoons of shallots.

Refueling:

• 150 grams of arugula;
• 20 grams of olive oil;
• 15 grams of sherry vinegar;
• salt and pepper to taste.

Bake chicken fillet and cut into thin strips. Add 5 g of olive oil to the pan and heat the peas.

In a separate bowl, combine the remaining oil, sherry vinegar, shallots, salt and pepper. Cut the arugula into chunks and mix with the peas, mint and the dressing and strips of chicken.

There are many ways to lose weight. Eating a healthy diet is just one aspect of weight loss. A significant number of people eat healthy foods and do not lose weight because they lack several key factors that could work to aid their weight loss efforts.

The only sure way to help improve the process of losing weight is to figure out what to eat for dinner in order to lose weight and prepare this food yourself, in order to control the calories consumed.

Forward to harmony!

Do you want to lose weight without dieting? Do you need help and moral support on the way to a healthy and slim body?

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