Grilled chicken with a fresh salad can be a nutritious dinner to help you lose weight.
Your dinner is a big factor in your weight loss. Keeping it low in calories and high in nutrients can help you lose weight while meeting your nutrient needs. For dinner, choose vegetables and lean sources of protein. Vary your choices so that you do not get bored, and control your portion sizes to avoid overeating.
A stir-fry is a versatile option for dinner when you are trying to lose weight. Quickly cook some pressed garlic and chopped onion in a frying pan with nonstick cooking spray or a small amount of olive oil. Add a lean protein, such as tofu, skinless chicken breast, fish, shrimp, scallops or lean pork. Put in an abundance of vegetables, such as eggplant, broccoli, water chestnuts, bell peppers, carrots, celery and mushrooms, and season the dish with spices or low-sodium teriyaki or soy sauce. Serve over a half-cup of cooked brown rice, and have an orange or some fresh fruit salad for dessert.
The Centers for Disease Control and Prevention suggests to cut calories you should choose a soup with a base of broth or bouillon, not cream or cheese. Include a lean source of protein, such as chicken breast or beans, and add plenty of vegetables. Add cooked barley or brown rice to your soup or serve it with a whole grain, such as whole wheat crackers. Try chicken soup with barley, carrots, celery and tomatoes, black bean soup with zucchini and peppers or chunky tomato soup with fat-free cheese as a topping.
Grilled Chicken and Seafood
Grill or roast skinless chicken breast, fish or shellfish for a high-protein, low-calorie entree. These nutrient-dense options are filling because of their high protein content, and they are relatively low in calories, with about 90 to 130 calories per 3-ounce serving. Serve your protein source with steamed or grilled vegetables and a high-fiber starch for a filling, low-calorie dinner. Try chicken roasted with balsamic vinegar, Brussels sprouts and sweet potatoes, salmon with dill served with brown rice and asparagus or a skewer with grilled chicken breast or shrimp, bell peppers, onions, pineapple chunks and mushrooms served with whole-wheat couscous.
A large plate of pasta with a creamy sauce and fatty ground beef or sausage can contain more than 1,000 calories, but a more moderate pasta dinner can be part of a weight loss diet. Mix cooked vegetables, such as zucchini, eggplant and mushrooms, into tomato sauce and serve the sauce with lean ground turkey meatballs over a half-cup of cooked whole-wheat spaghetti which has 90 calories. Substituting cooked spaghetti squash for spaghetti further reduces the calories. Other options are to toss your pasta with fat-free ricotta cheese, cooked spinach and onion, garlic and basil, or to serve the pasta with tomato sauce and chicken breast or grilled shrimp. Serve the pasta with a lettuce-based side salad or broccoli.