Hey there! Are you looking for some healthy and delicious dinner ideas that won’t break your diet? Look no further! I’ve got 7 instant dinner recipes for weight loss that are easy to make, tasty and nutritious. Whether you’re in the mood for a salad, stir-fry, or pasta dish, I’ve got you covered. Let’s dive in!
7 Quick & Healthy Dinner Recipes for Weight Loss
1. Spaghetti Squash with Tomato and Basil:
- Cooking time: 40 minutes
Ingredients
- 1 large spaghetti squash
- 1 pint cherry tomatoes, diced
- 1/4 cup basil leaves, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
Preparation
- Preheat oven to 375°F (190°C).
- Cut spaghetti squash in half lengthwise and remove the seeds.
- Place the spaghetti squash halves, cut side down, on a baking sheet lined with parchment paper.
- Bake for 30 to 40 minutes or until the squash is tender.
- Remove from oven and let it cool for a few minutes.
- Scrape the inside of the squash with a fork to create spaghetti-like strands.
Cooking method:
- In a large bowl, combine the spaghetti squash strands, diced tomatoes, chopped basil, olive oil, salt, and pepper.
- Toss to combine.
Nutritional facts (per serving, based on 4 servings):
- Calories: 140
- Fat: 11g
- Protein: 2g
- Carbohydrates: 11g
- Fiber: 2g
- Serving size: 1/4 of the recipe
2. Grilled Chicken Salad:
- Cooking time: 20 minutes:
Ingredients
- 2 boneless, skinless chicken breasts
- Salt and pepper to taste
- 4 cups mixed greens
- 1 large cucumber, sliced
- 1 large tomato, diced
- 1 avocado, diced
- 1 lemon, juiced
- 1/4 cup crumbled feta cheese
Preparation
- Preheat grill to medium-high heat.
- Season the chicken breasts with salt and pepper.
- Place the chicken breasts on the grill and cook for 6 to 8 minutes on each side or until cooked through.
- Remove from heat and let it cool for a few minutes.
- Slice the chicken breasts into thin strips.
Cooking method:
- In a large bowl, combine the mixed greens, sliced cucumber, diced tomato, diced avocado, and sliced chicken.
- Drizzle with lemon juice and sprinkle with feta cheese.
- Toss to combine.
Nutritional facts (per serving, based on 4 servings):
- Calories: 320
- Fat: 22g
- Protein: 26g
- Carbohydrates: 12g
- Fiber: 6g
- Serving size: 1/4 of the recipe
3. Zucchini Noodle Bowl:
- Cooking time: 15 minutes
Ingredients
- 2 medium zucchinis, spiralized or julienned
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 cup cherry tomatoes, halved
- 1/4 cup basil leaves, chopped
- Salt and pepper to taste
Preparation
- Spiralize or julienne the zucchinis using a spiralizer or a julienne peeler.
- Heat olive oil in a large pan over medium heat.
- Add minced garlic and cook for 1 minute.
Cooking method:
- Add the cherry tomatoes to the pan and cook for 2 to 3 minutes or until the tomatoes start to burst.
- Add the zucchini noodles to the pan and cook for 2 to 3 minutes or until the zucchini is just tender.
- Add the chopped basil, salt, and pepper to the pan and stir to combine.
Nutritional facts (per serving, based on 4 servings):
- Calories: 120
- Fat: 9g
- Protein: 2g
- Carbohydrates: 9g
- Fiber: 2g
- Serving size: 1/4 of the recipe
4. Quinoa Stir-Fry:
- Cooking time: 20 minutes.
Ingredients
- 1 cup quinoa, cooked
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 yellow squash, sliced
- 1 cup snap peas
- 1 tablespoon soy sauce
Preparation
- Cook the quinoa according to package instructions.
- Heat olive oil in a large pan over medium heat.
- Add the diced onion and minced garlic and cook for 2 to 3 minutes or until the onion is softened.
Cooking method:
- Add the sliced red bell pepper, yellow squash, and snap peas to the pan and stir-fry for 5 to 7 minutes or until the vegetables are tender.
- Add the cooked quinoa to the pan and stir to combine.
- Drizzle with soy sauce and stir to combine.
Nutritional facts (per serving, based on 4 servings):
- Calories: 250
- Fat: 7g
- Protein: 8g
- Carbohydrates: 39g
- Fiber: 5g
- Serving size: 1/4 of the recipe
5. Baked Salmon with Asparagus:
- Cooking time: 25 minutes
Ingredients
- 4 salmon fillets
- Salt and pepper to taste
- 1 pound asparagus, trimmed
- 2 tablespoons olive oil
- 1 lemon, sliced
Preparation
- Preheat oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Season the salmon fillets with salt and pepper.
- Place the salmon fillets and asparagus on the prepared baking sheet.
- Drizzle with olive oil and place lemon slices on top of the salmon fillets.
Cooking method:
- Bake for 20 to 25 minutes or until the salmon is cooked through and the asparagus is tender.
Nutritional facts (per serving, based on 4 servings):
- Calories: 360
- Fat: 23g
- Protein: 31g
- Carbohydrates: 7g
- Fiber: 3g
- Serving size: 1 salmon fillet and 1/4 of the asparagus
6. Veggie and Black Bean Tacos:
- Cooking time: 20 minutes
Ingredients
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup corn kernels
- 1 can black beans, drained and rinsed
- Salt and pepper to taste
- 8 corn tortillas
- 1 avocado, diced
- 1/4 cup cilantro, chopped
Preparation
- Heat olive oil in a large pan over medium heat.
- Add the diced onion and minced garlic and cook for 2 to 3 minutes or until the onion is softened.
Cooking method:
- Add the diced red bell pepper, corn kernels, and black beans to
the pan and stir-fry for 5 to 7 minutes or until the vegetables are tender.
- Season with salt and pepper to taste.
Nutritional facts (per serving, based on 4 servings):
- Calories: 340
- Fat: 12g
- Protein: 12g
- Carbohydrates: 50g
- Fiber: 10g
- Serving size: 2 tacos (1/4 of the recipe)
7. Spaghetti Squash with Tomato Sauce:
- Cooking time: 40 minutes
Ingredients
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 can diced tomatoes
- Salt and pepper to taste
- 1/4 cup basil, chopped
Preparation
- Preheat oven to 375°F (190°C).
- Cut the spaghetti squash in half lengthwise and remove the seeds.
- Place the spaghetti squash halves cut-side down on a baking sheet and bake for 30 to 40 minutes or until tender.
- While the squash is baking, heat the olive oil in a large pan over medium heat.
- Add the diced onion and minced garlic and cook for 2 to 3 minutes or until the onion is softened.
Cooking method:
- Add the diced tomatoes to the pan and bring to a simmer.
- Season with salt and pepper to taste.
- Cook for 10 to 15 minutes or until the sauce has thickened slightly.
- Use a fork to scrape the spaghetti squash into strands and divide among 4 plates.
- Spoon the tomato sauce over the spaghetti squash and sprinkle with chopped basil.
Nutritional facts
- Nutritional facts (per serving, based on 4 servings):
- Calories: 200
- Fat: 8g
- Protein: 4g
- Carbohydrates: 31g
- Fiber: 7g
- Serving size: 1/4 of the recipe
Conclusion
And there you have it, 7 delicious and healthy dinner recipes that are perfect for anyone looking to maintain a healthy weight. These dishes are easy to make, full of flavor, and will leave you feeling satisfied and nourished. Give one of these recipes a try tonight, and I’m sure you’ll be impressed! Happy cooking!
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