For those pursuing weight loss goals, the key lies in trimming your daily calorie consumption by approximately 500 calories. This translates to an intake ranging between 1,200-1,400 calories per day for women (or approximately 1,800 calories per day for men), contingent upon factors such as height, weight, and activity levels.
At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories (by adding some extra protein, wholegrains or good fats). Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories.
Recommended Exercise Per Week
While the significance of dietary choices in achieving weight loss is undeniable, elevating your level of physical activity and incorporating regular exercise is equally pivotal, especially if you find yourself leading a predominantly sedentary lifestyle, spending extended hours seated at work.
Simple yet effective practices, such as opting for the stairs over the elevator or parking a distance away from your destination, contribute significantly. Following physical activity guidelines for optimal health suggests maintaining activity on most days, accumulating 2 ½ – 5 hours of moderate-intensity physical activity (or 1 ¼ – 2 ½ hours of vigorous intensity) every week.
Additionally, it’s essential to include muscle-strengthening activities on at least two days per week. Continue reading for 42 dinner ideas, each coming in at under 400 calories per serving.
Healthy Dinner Ideas for Weight Loss
1. Healthy Spanish chicken and beans
Searching for healthy meal prep recipe ideas? This low-cal one-pan chicken and beans dish ticks all the right boxes.
2. Pinto Bean Tostadas
Ready-to-go pinto beans and crispy corn tortillas prove how easy it is to make a healthy meal. Chili powder kicks up the fun, making this a popular pick for vegetarians and meat eaters alike.
3. Chicken and Rainbow Vegetables
Sheet Pan Chicken and Rainbow Veggies. Healthy one-pan meal with broccoli, sweet potatoes and zucchini, baked with lemon and Parmesan. Quick and delicious!
4. Turkey Stroganoff with Spaghetti Squash
Turkey Stroganoff with Spaghetti Squash, a gluten free recipe from Taste of Home.
5. Chili-Stuffed Poblano Peppers
Easy, baked Southwest Stuffed Poblano Peppers with ground beef and rice are packed with bold, savory flavors and topped with cheese to make the BEST healthy stuffed peppers recipe you’ll ever taste!
6. Sheet-Pan Tilapia and Vegetable Medley
Sheet pan dinners are an easy and quick way to cook. Simply chop or use pre-cut ingredients, season and bake. It saves time on meal prep and cleanup!
7. Mediterranean Turkey Skillet
Turkey Sausage Skillet with diced potatoes, onions, peppers and turkey sausage crumbles, mixed with wilted spinach, tomatoes, and crumbled feta cheese.
8. Orecchiette With White Beans and Spinach
Orecchiette pasta with sauteed tomatoes, spinach and white beans is a simple yet flavorful dish inspired by my travels across Italy last summer.
9. Chipotle Chicken Fajitas
These spicy chicken fajitas take barely any time and require only a cast-iron skillet. Oh, and they’re great too!
10. Roasted Chicken and Potato With Kale
For this easy one-pan dish, Grace Parisi roasts chicken legs on a bed of potatoes and kale so the meaty juices keep the vegetables moist. Prep takes just 10 minutes and the resulting meal serves eight or makes for excellent leftovers.
There’s very little clean-up as everything bakes up together and can be served straight from the pan. It’s super healthy from the kale and lemon, but also hearty because of the roasted potatoes.
11. Citrus and Herb Chicken
It’s filled with juicy fresh lemons and oranges, lots of garlic and herbs and when roasted together the flavors are divine!
12. Healthy Harissa Chicken, Lentil and Kale Traybake
With the holidays behind us, it’s common to set goals around healthy eating! While this sounds great in theory, it’s easier said than done with work, school and extracurricular activities taking up time in the evenings! My key to eating healthy on busy winter weeknights is sheet pan recipes.
13. Lemon Chicken Noodle Salad
This lemongrass chicken noodle salad is the perfect dish for weeknights. It’s packed with chicken that is marinated in a tasty lemongrass and coconut sauce, low-carb tofu shirataki noodles, and crisp vegetables. It’s a great light meal for summer!
14. Veggies on Sweet Potato Mash
Fancy new food combinations are all well and good, but sometimes you just crave the tried-and-true faves. Especially when it’s winter and warming comfort is on the agenda. So indulge in this lovely PLUS roast lamb dish, featuring juicy rump, yummy sweet potato mash and roast carrot and broccoli slathered in lashings of rich, savoury gravy.
15. Fish Chowder Sheet Pan Bake
Give this sheet pan meal a smoky flavor by cooking the bacon on top of the potatoes and onions.
16. Seared Tilapia With Spiralized Zucchini
This easy and delicious fish dish deserves a spot in your regular dinner rotation.
17. Easy Tempeh Lettuce Wraps
These Vegan Lettuce Wraps are filled with delicious teriyaki tempeh and packed with plant-based protein.
18. White Bean & Sun-Dried Tomato Gnocchi
White Bean Sun-Dried Tomato Gnocchi is an easy one pan healthy dinner that’s ready in less than 30 minutes. And it comes together using classic hearty ingredients that you probably have in your kitchen right now.
Do you need a quick and easy vegetarian comfort food dinner that’s healthy and delicious? This weeknight meal is just what you’re looking for.
19. Two-Cheese Fusilli with Marinated Tomatoes
It’s been a while since we’ve had a good ol’ chicken and pasta dish, hasn’t it? Well now’s the time.
20. Green Goddess Salad with Chickpeas
This Chicken and Chickpea Green Goddess Power Salad recipe is loaded with fresh healthy veggies! It is topped with cucumbers, paper thin ribbons of carrot and crumbled feta cheese. The chicken is marinated in a garlic and red wine vinegar marinade. The dressing is a homemade Green Goddess with avocado, tahini and buttermilk.
21. Vegetable Weight Loss Soup
Hearty and healthy, this vegetable soup recipe has a rainbow of vegetables, including carrots, cabbage and zucchini, cooked in a flavorful broth.
22. Easy Chicken Enchilada Casserole
Have you ever had a craving for Chicken Enchiladas, but you just didn’t feel like taking the time to make them in the traditional way? Well, now you don’t have to!
This easy chicken enchilada casserole recipe is everything you love about enchilada, but made like lasagna! No need to take the time to roll the chicken and cheese up in the tortillas. You just layer all the ingredients and it’s amazing!
23. Ginger Chicken Noodle Soup
Chicken noodle soup never gets old. If you don’t have udon for this recipe, use rice noodles or regular old spaghetti. A small knob of fresh turmeric can replace the dried type.
24. Southwest Turkey Soup
If you are making the soup ahead, omit the cilantro until just before serving. Refrigerate up to three days, or freeze up to three months. You can crush the tortilla chips and cut the lime wedges up to a day ahead, but chop the avocado just before serving to keep it green.
25. Baked Cheddar Eggs & Potatoes
Delicious Eggs & Potatoes are made in the skillet and finished in the oven. This flavorful recipe is perfect any morning or special day.
26. Sweet Potatoes With Chicken and Jalapeño Slaw
The sweet potatoes are baked until they are tender, and then they are topped with a chicken jalapeno slaw. The result is a colorful and flavorful dish that will please even the pickiest of eaters.
So next time you are looking for a new way to enjoy sweet potatoes, give this Sweet Potato With Chicken Jalapeno Slaw a try.
27. Peri Peri Chicken and Zoodle Salad
Prepare this gluten-free peri peri chicken and zoodle salad the night before to ensure there is enough time for the chicken to soak up all the saucy goodness.
28. Striped Bass With Radish Salsa Verde
Rich in flavor and nutrients, this dish can be made ahead for busy weeknights. Even better, if you buy radishes with the tops still attached, you can use any leftovers in salsas, sauces and sautés.
29. Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing.
30. Black Bean-Quinoa Bowl
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
31. Hearty Italian White Bean Soup
Grab a thick slice of bread and dip in this easy 30-minute one-pot Italian soup. It is nourishing, satisfying, and packed with delicious and comforting flavors. Buon appetito!
32. Greek Stuffed Banana Peppers
These Greek Stuffed Peppers are a perfect example of comfort food done right! The peppers are tender and juicy, the beef filling is hearty and flavorful, and the melted feta adds a tangy and creamy finish. This dish is a quick and easy dinner option that is sure to impress.
33. Smoky Pork With Corn
Lean pork cuts are not only low in fat, they’re also full of B-vitamins, essential for energy production, plus iron, magnesium and zinc. Serve the smoky pork with deliciously sweet grilled vegies for a hit of beta-carotene and vitamin C.
34. Black Rice, Tamari Pork and Roasted Pumpkin Salad
Enjoy pumpkin like never before in this fresh and flavoursome wild rice salad – perfect for entertaining.
35. Smoky Peanut Butter Chicken Tacos
With a spicy-sweet mole sauce, they’re pretty much irresistible.
You’ve had PB&Js before, but what about peanut butter on a taco? Along with chicken, this peanut-based sauce has enough protein to keep you full and satisfied.
36. Greek Salad Pasta
Greek Pasta Salad is an easy side, perfect to prep ahead and a hit at every party or potluck! Tender pasta, ripe juicy tomatoes, crisp cucumbers, feta cheese and olives are tossed in a Greek dressing for the perfect make ahead side dish.
37. Seared Salmon with Roasted Cauliflower
Yep, all you need is just five ingredients to create the crispiest, most flavorful salmon meal. We pan-sear salmon filets in a screaming hot cast iron skillet, and serve it over a bed of pesto farro studded with nutty roasted cauliflower. This is honestly the BEST five-ingredient meal you’ll ever make!
38. Shrimp, Avocado, and Egg Chopped Salad
This shrimp salad with egg and avocado is amazing! So easy to make, healthy and delicious! This is a perfect low-carb lunch or dinner!
39. Pressure-Cooker Grain Bowl
Whip up this healthy vegetarian grain bowl with ease in your Instant Pot. Pressure-cooking the sweet potato is faster and yields the perfect texture. A drizzle of homemade spicy dressing takes this easy dinner to the next level.
40. Sausage, Pepper & Potato Packets
These potato and sausage foil packets are quick to put together with minimal clean up for the perfect easy dinner.
41. Mango Chutney Chicken Curry
This crazy delicious Mango Chutney Chicken is as good as it gets and the ultimate quick and easy weeknight meal.
42. Vegetarian Black Bean Pasta
This easy black bean spaghetti recipe is satisfying, tasty, and filling. It is an easy, healthy dinner that can be on the table in under 30 minutes! Gluten-Free, Dairy-Free & Vegan.
43. Quinoa Turkey Chili
This is a pretty standard turkey chili recipe except for the addition of quinoa, which adds both protein and thickness.
44. Mediterranean Broccoli & Cheese Omelet
Why not try this tasty and filling tortilla-style omelet, with broccoli, olives, cheese and egg – perfect for vegetarians. It’s a great way of using up leftover broccoli, and a good way to encourage kids to eat some greens.
45. Lemon-Dijon Pork Sheet-Pan Supper
Thankfully, these tasty dinner recipes will have you saying farewell to frozen food, disappointing delivery, and less-than-tasty takeout and saying hello to healthy meals in 40 minutes or less.
46. Quick Shrimp Puttanesca
Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can’t find frozen artichoke hearts, sub in drained canned artichoke hearts.
47. Fiery Black Bean Soup
These tortilla chips are ready to dunk and dive into this fiery black bean soup. It is also packed with some serious veggies and a serious kick of heat.
48. White Wine and Tomato Mussels
A spicy steamed mussel dish flavored with sopressata and sun-dried tomatoes.
49. Roasted Cauliflower ‘Steak’ Salad
Turn cauliflower into an entree by pairing thick-cut cauliflower steaks and roasted chickpeas with a creamy green tahini sauce. This dish is both vegan and gluten-free, and it’s bound to be a crowd-pleaser thanks to the mix of flavors and textures.
50. Warm Wasabi Beef and Zoodle Salad
Searching for a healthy dinner idea? Try this Asian-inspired zoodle salad with spicy beef.
51. Beef Kibbeh With Roasted Pumpkin Hummus
Try this Pumpkin Kibbeh recipe, or contribute your own.
52. Kale and Roasted Cauliflower Salad
This nutritious and refreshing salad is a welcome addition to any family dinner or festive party.
53. Ceviche-Style Passion Fruit Shrimp
This no-cook dinner takes about 15 minutes to prepare and 10 more to chill but there’s no shortage of taste. Already-cooked shrimp and creamy avocado take on the bright, punchy flavors of the ceviche-style marinade.
54. Pumpkin and Chickpea Pizza With Prawns
Chickpeas are particularly rich in protein and fiber. The gluten-free chickpea flour made from them is particularly suitable for preparing savory dishes such as bread, pancakes, pizza or quiche.
55. Fish Tacos With Chipotle Avocado
Spice up your taco night with these tasty fish tacos! They’re loaded with flavor and are so easy to make too!
56. Slow-Cooked Moroccan Chicken
Herbs and spices really work their magic on plain chicken in this dish, and the dried fruit adds an exotic touch.
57. Broccoli Veggie Pasta Primavera
It’s one of the best Italian pasta dinner recipes you can make at home, full of a rainbow of colorful fresh vegetables in a creamy Parmesan sauce.
58. Sheet-Pan Pineapple Chicken Fajitas
Who doesn’t like dinner served with just one dirty dish to clean up?
These Sheet Pan Pineapple Chicken Fajitas do just that!
59. Brown Sugar-Glazed Salmon
You can have this lightly sweetened, tender, and flaky baked salmon for dinner in under 25 minutes!
60. Salmon and Zucchini Salad With Almond Dressing
Ready in 20 minutes, this fresh salmon salad makes for an easy dinner and great leftovers the next day.
61. Piri Piri Fish With Charred Corn Salad
Toss everything on the grill (even the limes!) for a fast feast that delivers major flavor. Satisfying and swoonworthy, indeed.
62. Spiced Coconut Tofu With Pumpkin and Broccolini
This noodle soup is packed full of flavour! There’s chili, ginger and garlic all enveloped in creamy coconut milk and a touch of peanut butter. Together with mixed mushrooms and broccoli this makes a delicious soup to go with your favourite noodles and some crispy baked tofu.
63. Roast Pumpkin and Tofu Salad with Rice and Quinoa
Rice and quinoa can be replaced with brown or white rice, if preferred. Toss salad ingredients together just before serving.
64. Quick Thai Noodle Salad
This Thai Noodle Salad with Sesame Peanut Sauce is one of my favorite recipes! You can serve this easy Asian pasta salad cold or hot and you can even make it a few days ahead of time!
65. Haloumi ‘bacon’ and Broccolini With Sweet Potato Noodles
This great pasta dish is a perfect mid-week meal. It has it all – loads of colour, lots of flavour, is really affordable, and best of all, it’s ready to eat in under 30 minutes.
66. Healthy Baked Sweet Potato, Red Onion and Chickpeas
This healthy vegetarian tray bake is a delicious dinner option, loaded with zucchini, capsicum, sweet potato and chickpeas which is a great source of protein.