Simple Healthy Dinner Ideas For Weight Loss


Looking for a few simple healthy dinner ideas for weight loss? The kind of easy recipes which will help you think beyond meat and potatoes and allow you to enjoy a wider variety of foods. Well look no further because this is the post I’ve been wanting to write and share with my readers.

You may be wondering what exactly are the simple healthy dinner ideas for weight loss. Here is a short list of examples that answer your question.

One-Pot Dinners for Weight Loss You’ll Want to Make Forever

Minimize cleanup time with these easy, top-rated recipes that are sure to tantalize your taste buds. This mix of soups, stews, pastas and skillet dinners has something for everyone—from creamy pastas packed with whole grains to cozy chilis loaded with vegetables. Recipes like our Skillet Green Chile-Chicken Enchilada Casserole and Hearty Chickpea & Spinach Stew have fewer than 575 calories and more than six grams of fiber per serving, so you can eat deliciously and meet your nutritional goals.

One-Pot Greek Pasta

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One-Pot Greek Pasta

A little bit of Sunday meal prep goes a long way in this one-dish Mediterranean pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

Skillet Green Chile-Chicken Enchilada Casserole

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Skillet Green Chile-Chicken Enchilada Casserole

This 45-minute enchilada recipe is bursting with chicken, tomatoes, tomatillos, chile peppers, and cheese, and because it’s a one-skillet casserole, cleanup is a breeze.

Chicken & Spinach Soup with Fresh Pesto

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Chicken & Spinach Soup with Fresh Pesto

This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients–boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

Vegetable Weight-Loss Soup

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Vegetable Weight-Loss Soup

A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it’s an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

Cabbage Diet Soup

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Cabbage Diet Soup

Loaded with cabbage, carrots, bell pepper, tomato and plenty of seasoning, this healthy vegetable soup packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunches or veggie-packed snacks all week. If you want to bump up the satisfaction factor even more, top with a little cheese or avocado.

Slow-Cooker Chicken & White Bean Stew

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Slow-Cooker Chicken & White Bean Stew

This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

Sweet Potato & Black Bean Chili

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Sweet Potato & Black Bean Chili

Make a double batch of this quick vegetarian chili, full of black beans and sweet potatoes, and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chili. Serve with tortilla chips or cornbread and coleslaw.

Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

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Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

You’ll only have to dirty one pot in this easy pasta recipe that cooks chicken and vegetables right along with the noodles. Plus, by using the exact amount of water you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, giving you delectably creamy results.

Hearty Chickpea & Spinach Stew

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Hearty Chickpea & Spinach Stew

This satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without piling on the sodium. To simplify the prep, look for chopped fresh onion and shredded carrot or a soup starter mix in the produce section.

Loaded Black Bean Nacho Soup

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Loaded Black Bean Nacho Soup

Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

Healthy dinner recipes to lose weight

Looking for a lighter dinner? We have plenty of healthy, satisfying recipes between 200-500 calories. Enjoy cauliflower curry, chicken stew, risotto, burgers and more.

  • Puy lentils with smoked tofuA star rating of 3.8 out of 5.12 ratingsBenefit from the slow-release energy of lentils and wholegrains combined with the rich flavour of smoked tofu, paprika and sweet peppers
  • Spicy meatballs with chilli black beansA star rating of 4.7 out of 5.98 ratingsGive your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado
  • Summer fish stewA star rating of 4.5 out of 5.17 ratingsThis storecupboard fish stew is bulked out with bread and is full of fresh, summer flavours
  • Sweet potato & cauliflower lentil bowlA star rating of 4.4 out of 5.29 ratingsWhip up this zingy vegan bowl in advance and keep in the fridge for quick, satisfying lunches on demand. Each bowlful boasts four of your 5-a-day
  • Chipotle chicken tacos with pineapple salsaA star rating of 4.8 out of 5.35 ratingsA spicy, smoky chicken filling in soft tortillas, this moreish, low-calorie dinner is on the table in just 20 minutes
  • Baked piri-piri tilapia with crushed potatoesA star rating of 4.6 out of 5.25 ratingsA healthy low-fat, low-calorie fish dish that’s bursting with flavour as well as being rich in fibre, folate, iron and vitamin C
  • Pea & feta pearl barley stewA star rating of 4.5 out of 5.19 ratingsThis storecupboard grain adds a nutty flavour and texture to create a comforting, low-calorie dish
  • Spinach, sweet potato & lentil dhalA star rating of 4.8 out of 5.739 ratingsA comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can’t go wrong with this iron-rich, low-fat, low-calorie supper.
  • Swedish meatballsA star rating of 4.2 out of 5.12 ratingsCook pork mince meatballs and serve with classic lingonberry or cranberry sauce and spring greens for a healthy, low-calorie family meal
  • Cod with cucumber, avocado & mango salsa saladA star rating of 4.5 out of 5.46 ratingsIf you’re looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories
  • Greek-style roast fishA star rating of 4.4 out of 5.147 ratingsOven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner
  • Mushroom & thyme risottoA star rating of 4.3 out of 5.59 ratingsUsing a mixture of quinoa and rice gives a light texture and lovely nutty flavour to this dish
  • Pulled chicken saladA star rating of 4.9 out of 5.33 ratingsPull apart a ready-roasted chicken to whip up this healthy, vibrant, low-calorie dish in just 20 minutes
  • Barley & broccoli risotto with lemon & basilA star rating of 4.4 out of 5.23 ratingsBarley and broccoli are packed with vitamins to lower cholesterol and regulate your appetite. This vegan, low-calorie supper will keep you fuller for longer
  • Ginger chicken & green bean noodlesA star rating of 3.8 out of 5.31 ratingsTry this speedy one-pan ginger chicken with noodles and green beans as a quick and easy midweek meal. It’s healthy, low in fat and calories, too
  • Courgette lasagneA star rating of 4.1 out of 5.27 ratingsA classic veggie recipe that uses fresh, seasonal veg, is low calorie and bound to please the whole family
  • Spiced halloumi & pineapple burger with zingy slawA star rating of 4.6 out of 5.43 ratingsPack four of your 5-a-day into these tasty veggie burgers with barbecued halloumi. Wrap in lettuce cups instead of buns for a healthy, low-calorie option
  • Creamy tomato risottoA star rating of 4.8 out of 5.230 ratingsA budget rice dish flavoured with rosemary, basil and sweet cherry tomatoes. An ideal midweek supper
  • Seared steak with celery & pepper caponataA star rating of 4.7 out of 5.21 ratingsServe lean fillet steak with a rich, Italian-style pepper, olive and caper sauce and wilted spinach
  • Chicken piccata with garlicky greens & new potatoesA star rating of 4.7 out of 5.37 ratingsMake more time midweek with our tasty chicken piccata with capers, greens and new potatoes. Ready in 20 minutes, it’s healthy and low in calories too
  • Bombay potato frittataA star rating of 4.6 out of 5.27 ratingsPack in the flavour with this Indian-inspired frittata. Perfect for a healthy lunch, it’s low in calories and fat and full of nutrients
  • Lentil soupA star rating of 4.7 out of 5.83 ratingsEnjoy this filling veggie soup with red lentils, carrots and leeks. It’s low in calories and fat and delivers three of your 5-a-day
  • Slow-cooker vegetable lasagneA star rating of 4.2 out of 5.126 ratingsMake this low-calorie veggie lasagne as a lighter alternative to the traditional bake. It’s layered with pasta, ratatouille and sliced aubergine, and packs in all of your five-a-day
  • Chipotle chicken & slawA star rating of 4.3 out of 5.21 ratingsEnjoy our hot and spicy chicken drumsticks with homemade slaw on the side for a healthy and low calorie supper. Serve with steamed corn on the cob

healthy dinner ideas for weight loss

When weight loss is your aim, you need to reduce your total calorie intake by around 500 calories a day. This equates to an intake of approximately 1,200-1,400 calories per day for women (or around 1,800 calories a day for men), depending upon height, weight and activity levels.

How many calories per meal to lose weight?

1 How many calories per meal to lose weight?

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.

2 Recommended exercise per week

While what you eat is critical for weight loss, increasing physical activity and exercise will also help you reach your goal, especially if you tend to be sedentary and sit all day at work. Incidental exercise such as taking the stairs instead of the lift, or parking a block away from where you need to go, does all add up. Physical activity guidelines recommend (for good health) we are active on most days, and accumulate 2 ½ -5 hours of moderate intensity physical activity (or 1 ¼ – 2 ½ hours vigorous intensity) every week. It is also important to include muscle-strengthening activities on at least two days of the week. Read on for 42 dinner ideas that all come in at under 400 calories per serve.

3Japanese chicken with greens and rice

This healthy chicken and rice dinner is full of Japanese flavours and is perfect for busy weeknights.

Healthy Spanish chicken and beans

4Healthy 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.

Healthier chicken and vegie one-pot

5Healthier chicken and vegie one-pot

This lighter chicken and veg casserole will cure all your comfort food cravings without derailing your healthy eating plan.

Citrus and herb chicken

6Citrus and herb chicken

In-season asparagus is easy and delicious grilled until just tender, while cherry tomatoes add sweetness and colour to this vibrant chicken dish.

Healthy harissa chicken, lentil and kale tray bake

7Healthy harissa chicken, lentil and kale tray bake

Packed full of flavour, this healthy tray bake has over 3 serves of veg per serve and with added protein of chicken and lentils. It is a great winter dinner option that will impress all the family.

Lemon chicken noodle salad

8Lemon chicken noodle salad

Flash-fried chicken strips and fresh lemon dressing puts a healthy spin on the much-loved Vietnamese noodle salad.

Braised lentils with cumin-spiced chicken

9Braised lentils with cumin-spiced chicken

Lentils and fragrant chicken combine for a gluten free meal, high with protein, low in fat and light on the pocket.

Low-cal chicken burgers with sweet potato and beetroot chips

10Low-cal chicken burgers with sweet potato and beetroot chips

Looking for a healthier burger that you will love! Try this low-cal succulent chicken burger topped with healthy vegies. You can have chips too – just swap regular chips for these crispy sweet potato and beetroot chips.

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