Best Eat in the Evening: Ideal Foods for a Light, Healthy Dinner

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Dinner is just as important a meal as breakfast. Especially for those who are accustomed to getting up early, doing a lot and working late.

The basic rules of a healthy dinner are simple and clear: firstly, it should not be high in calories (your body, determined to rest, will simply have nowhere to put such a charge of energy), and secondly, it should consist mainly of proteins and complex carbohydrates (after all, simple carbohydrates will immediately be deposited in the form of excess volume at the waist) and, finally, dinner must end 3 hours before bedtime, so that food does not burden the stomach and in the morning you wake up feeling great.

It is according to these criteria of a healthy evening diet that we have selected for you the most suitable products for the perfect dinner and the best recipes with them.


Vegetables are ideal for any time of the day. This is a mass of fiber that regulates digestion, a storehouse of vitamins, beneficial trace elements and a minimum of calories.

Choose light vegetable dishes for dinner, and as for the recipes – believe me, there is definitely room to turn around and give free rein to your imagination.


Many salads do a great job of fulfilling the responsible role of a full dinner. For example, we just love to cook classic Greek salad in the evenings: this is a very simple recipe that even those who hate to cook can easily master, and your body will be infinitely grateful to you for a light dinner rich in vitamin E, fiber. folic acid and natural antioxidants.

You can make yourself the simplest vegetable salad like spring salad with green beans, focus on home cooking and try a traditional Italian salad with tomatoes and beets, or finally come up with something completely original by adding ingredients other than vegetables. Examples: a low-calorie quinoa and asparagus salad, an unusual combination of chicken, avocado, spinach and strawberries, or a sophisticated and highly nutritious salad with chickpeas and eggplant.

Vegetable cutlets

For many, vegetable cutlets are associated exclusively with the lean menu. We encourage you to look at this dish from a different angle and try to cook it for dinner.

There are quite a few recipes for non-meat cutlets, but you will probably immediately want to cook such cool dishes as quinoa cutlets with vegetables, tender vegetable cutlets with green peas and mustard sauce, or light zucchini cutlets with garlic and parsley.

Vegetables in this form will be useful for people with problems of the digestive system, metabolic disorders, and just for everyone who monitors both their health and their figure.

Steamed vegetables

It is hardly worth saying something separately about such a dietary dish as steamed vegetables. These are all the benefits of vegetables in their pure form. Do not be afraid to buy frozen vegetables: cold is the best preservative, and quick freezing perfectly preserves all the valuable vitamins and minerals that any vegetables are rich in.

Steamer owners can easily and quickly steam their vegetables even every evening: green beans, Brussels sprouts, broccoli, carrots and many other mixtures are perfect for a light and healthy dinner. A yogurt or low-fat mint sauce with green peas is a great pairing for your vegetables.

Baked vegetables

For those who are tired of steaming vegetables or find this dish too bland, we advise you to diversify your evening diet with baked vegetables. No harm to the figure, quick satiety and new flavor combinations are just some of the benefits of such a dinner.

Plain Brussels sprouts can be cooked with olive oil and garlic and served with fresh cilantro, any vegetables can be baked with cheese, and white vinegar and black pepper will give the original flavor to the baked zucchini.

Lean white meat, fish and seafood

Protein foods are an ideal choice for those who are looking after their figure: they are quickly absorbed and do not overload the body with a lot of calories or bad cholesterol. White meat holds the record for protein, vitamins A, E and B, potassium, calcium and magnesium.


Chicken for dinner can be boiled, baked or stewed. You can cook it as a standalone dish, adding some unusual sauce as the main highlight, or you can add white dietary meat to a vegetable salad: both options are good for a light evening meal.

Braised chicken fillet goes well with spinach or honey-mustard dressing, and salad lovers should appreciate the recipe for a warm salad with chicken and avocado – it turns out to be very satisfying and tasty.


Turkey meat is recognized as the most dietary: it contains even fewer calories than chicken, it is absorbed more easily than chicken meat and is digested faster. Turkey is practically free of cholesterol and saturated fat, rich in calcium, sodium and the valuable amino acid tryptophan.

An ideal dinner in all respects will be a turkey baked with herbs and a side dish of broccoli and mushrooms. If you love spices and spicy flavors, try making turkey with honey, mustard, paprika and chili sauce.


Fish is an excellent choice for dinner: it is completely absorbed and digested by the body within 2-3 hours. Choose low-fat fish varieties: they have the most beneficial effect on our body, strengthening the immune system and nourishing us with important trace elements, such as iodine and fluoride.

We recommend cooking cod for dinner – this is the most dietary fish, besides, it always turns out very tasty, even with kale cabbage in garlic sauce, even with tomatoes and thyme.


For those who prefer exclusively protein for dinner and nothing more, we recommend eating seafood in the evening. They are rich in polyunsaturated acids, such as omega 3), are good for the cardiovascular system and fight bad cholesterol.

Sumptuous recipes for an original dinner: salad with octopus and olives, baked mussels with lime under a cheese crust or baked shrimp with spices.


Liquid food is known to be very easily absorbed by the body, without creating a feeling of heaviness and at the same time quickly saturating. Your body will definitely thank you if you choose soup for dinner.


Broths are a panacea for the digestive system, it is not for nothing that they are prescribed as a must-have dish for anyone who has stomach problems or suffers from a slow metabolism.

The most popular broth is, of course, chicken. This is a dietary dish that is perfect not only for dinner, but also for lunch. The main thing is to learn how to cook it quickly and according to all the rules.

Puree soups

Vitamin vegetable puree soup is a must-have in the diet of everyone who decides to eat right. It is also great for an evening meal: low calorie content, short cooking time and undoubted benefits for the body – what else is needed for a perfect dinner?

Our favorites are colorful beetroot and chickpea puree soups, vegetable soup with ginger, carrots and turmeric, and a quick dietary asparagus puree soup.

Vegetable soups

A cup of the simplest vegetable soup will quickly warm you up and fill you up even on the coldest evening. The light but thick and filling minestrone is a great idea for a family dinner.

For those who are clearly not enough simple vegetables after a hard day, we recommend adding legumes to vegetable soup: try making a soup with lentils and farro, or, for example, a simple Italian soup with chickpeas and sun-dried tomatoes.

Cold soups

Summer is the season for cold soups. There is nothing better than satisfying your hunger and thirst on a hot summer evening with a light vegetable soup, be it classic gazpacho or unusual yogurt soup.

The menu of cold soups is literally replete with recipes from different countries: this is a Bulgarian tarator, and a French vichyssoise, and the aforementioned Spanish gazpacho, and a traditional Russian okroshka. Choose any recipe of the cold soup you like and feel free to serve it for dinner.

* This is an informational website. We encourage you to consult your doctor before taking any action. Only a doctor can know what is indicated and contraindicated for your body.