Healthy recipes for dinner

Diet is a basic component to prevent and treat excess weight, although it must be combined with physical exercise to promote fat loss and maintain muscle mass.


Low-calorie dinners, moderate calorie and easy to digest will allow greater control of body weight, in addition to promoting rest and sleep at night.

  1. What to keep in mind?
  2. Weekly pattern

Healthy recipes for dinner: What to keep in mind?

For a diet of 1500 Kcal, and taking into account that the last day intake should represent 20-25% of the total daily calories, the dinner would have to contribute about 300-375 Kcal. With a vegetable base, protein food (lean meat, fish or egg) and fruit or yogurt, we can meet all these requirements. Of course, taking into account that the daily caloric and nutritional contribution should always be adjusted to the individual requirements of each person.

Do not get carried away by laziness, and avoid making dinners with fast food, precooked or with milk with cereals. Occasionally they can be integrated into the diet, but not as usual. Vegetables, in general, have a high proportion of water and are very low in calories. They provide us with vitamins, minerals, fiberand a great variety of antioxidants; They are the best choice for first courses. On the other hand, white meats, fish or eggs can make up the seconds and provide protein to our diet with a low fat content, as long as the cooking is appropriate. Obviously, fried foods, sauces and, in general, very oily dishes do not take place in these types of dinners. Baked, steamed, boiled, grilled or papillote are the best options.

Pattern of healthy recipes for dinner

We offer you a series of options so that you have healthy recipes for dinner throughout the week:

  1. Hearts of artichoke sautéed with ham shavings + poached egg with roasted pepper + slice of melon
    • The artichoke gives this dinner a special digestive effect because it contains Carina, composed of bitter taste with choleric property. This means that it increases the secretion of bile, favoring the digestion of fats and the reduction of cholesterol biosynthesis. In addition, the artichoke provides insulin, a soluble fiber that helps fight constipation.
  2. Mushrooms with sautéed spinach with turkey chips + plain yogurt:
    • Both mushrooms and spinach have a high proportion of water, and a low caloric content. Spinach, in particular, is a good source of vitamins and minerals, highlighting folic acid, potassium, and carotenoids that, in addition to provitamin A, have antioxidant action. It is a tasty dish, nutritious and low calorie, as long as it is made with little oil. In addition, it can be flavored by sautéing with chopped garlic.
  3. Medallions of zucchini and grilled eggplant with Maldon salt + baked white fish with fine herbs + kiwi: 
    • This light dinner of zucchini, eggplant and white fish is low in fat. The zucchini includes mucilages that exert anti-inflammatory and softening effect on the mucosa of the digestive tract. Both eggplant and zucchini are well digested and contribute in the same way to the daily supply of fiber, vitamins and minerals. 
  4. Green beans with baby carrots + chicken brochette + natural yogurt with blueberries 
    • Special mention blueberries. They contain vitamin C and anthologists, natural pigments that give them their characteristic color. Both have an antioxidant effect and protect cells and tissues against unwanted action of excess free radicals. On the other hand, vitamin C fulfills many other interesting actions for the body, such as increasing the absorption and deposition of iron, intervening in the synthesis of collagen and in the metabolism of neurotransmitters and stimulating the immune system.
  5. Gazpacho + zucchini + peach tortilla: 
    • The gazpacho is a cold dish that fits perfectly in the summer menus. During the hot months, the tomato is one of the main sources of vitamin C, and it also contributes carotenoids which, in the case of tomatoes, the most important is lycopene.
  6. Steamed broccoli with vinaigrette + salmon baked with lemon + nectarine: 
    • Broccoli is a vegetable of the cruciferous family, which stand out for their glucosinolate content, responsible for its characteristic flavor. These compounds have been shown to have a beneficial effect on health because they are cellular protectors, and for this reason they often receive the adjective of depurative vegetable. It is also a good source of vitamins (C, E, K, folic acid) and minerals, and can be consumed in many different ways: cooked, steamed, macerated, or part of a puree.
  7. Pumpkin puree with leek + asparagus roll + natural yogurt with apple: 
    • Mashed vegetables are always a good choice for the last shot of the day. The fact of boiling the vegetable and turning it into puree greatly favors the digestive process, although on the other hand it entails a significant loss of its content of vitamins and other antioxidants. The pumpkin is very rich in beta carotene, which gives it the orange color. These natural pigments, apart from being pro vitamin A, protect from cellular oxidation, and therefore have a certain preventive effect against certain diseases. With the combination of pumpkin and leek you get a creamy puree with a mild alliances flavor.

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