5 The dinner menu that doesn't make you fat, actually helps your diet

Who says you can't eat dinner when you're on a diet? Even though you are trying to lose weight, you are still encouraged to eat dinner, you know. However, your dinner menu cannot be arbitrary. There are several ingredients that must be in your dinner menu so that your nutritional needs are fulfilled. A healthy and appropriate dinner menu will make you less hungry and avoid overeating. So, what are the healthy and effective dinner menus for weight loss?

Food ingredients for a healthy dinner menu

1. Increase vegetables

Consumption of vegetables and fruit every day is useful for maintaining health. Including those of you who are on a diet to lose weight, meaning that you have to enrich your diet with vegetables, especially at night.

A study at Penn State shows that eating vegetables or a salad at night can reduce calorie intake by up to 12 percent. Salad contains lots of fiber which keeps you full longer, so you don't have to be afraid of going hungry at night. As a result, it becomes easier for you to prevent weight gain.

In accordance with the Ministry of Health's Guidelines for Balanced Nutrition, children are encouraged to consume 300-400 grams of vegetables per day. Meanwhile, teenagers and adults should consume 400-600 grams of vegetables per day, depending on your age and gender. For a diet dinner menu, add 230 grams of vegetables to your cooking.

You can process several types of vegetables into vegetable soup, capcay, sauteed kale, or steamed vegetables such as broccoli and cauliflower. To make it even more interesting, try to combine two vegetables with different colors, for example, one green vegetable and one orange vegetable into your dinner menu. That way, you will be even more hungry when you eat it.

2. Add protein

According to a study from Tufts University, an effective way to lose weight is to replace carbohydrates with protein. The reason is, protein in food can make you full longer than consuming food sources of carbohydrates or fat.

Choose protein sources such as chicken, seafood, and nuts which are good for weight loss, rather than choosing red meat which is less healthy for the body. In addition, you can consume milk which can help ward off weight gain and build lean body mass.

Maintain the protein content in your dinner menu by choosing the right cooking method. Use the grilling or stewing method to prepare the salmon or skinless chicken breast. You can sauté the chicken pieces with a little broth to add flavor and avoid too much oil. If you are vegetarian, fill your protein intake by eating mushrooms, tofu, or tempeh using the same cooking method.

3. Fulfill your fiber needs with whole grains

Consumption of carbohydrates plus fiber from whole grains can provide long-term energy and help control your blood sugar. Because, the fiber content can make food last longer in the stomach so that you feel full for a long time.

Cutting down on carbs doesn't mean you don't eat them at all. The key is to control the portion of carbohydrates in your dinner menu. Choose brown rice, quinoa, whole wheat bread, or spinach to meet your healthy carbohydrate intake. All of these ingredients contain magnesium, a mineral that plays a role in regulating body fat metabolism.

Dinner menu that is healthy and does not make you fat

1. Meat quinoa salad

Nutritional content: 320 calories

Tools and Materials:

• 100 grams of quinoa
• 85 grams of chicken, cut into cubes
• 100 grams of broccoli, cut into small pieces
• 50 grams of chopped paprika
• 2 tbsp olive oil

How to make:

1. Wash the quinoa under running water, then drain it.
2. Bring the water to a boil, then add the quinoa. Cook over low heat for 15 minutes. After that remove and drain.
3. Heat the olive oil, then saute the chicken, broccoli and paprika. Mix well.
4. Turn off the heat and mix the stir fry with the drained quinoa.
5. A meat quinoa salad is ready to be served.

2. Chicken asparagus soup

Nutritional content: 330 calories

Tools and Materials:

• 100 grams of skinless chicken breast, cut into cubes
• 200 ml chicken stock
• 2 tablespoons of quinoa
• 200 grams of spinach leaves
• 10 small asparagus
• 2 tsp soy sauce
• ⅛ tsp grated ginger

How to make:

1. Bake the chicken at 175 degrees Celsius for 25 minutes. Then cut it into pieces.
2. Place the chicken stock, quinoa, and spinach in a saucepan and simmer for 15 minutes until boiling. Once cooked, put it in a bowl.
3. Put the roasted chicken in the soup bowl.
4. Steam the asparagus, then mix it with soy sauce and grated ginger. Serve the asparagus as a complement to the soup.

3. Grilled chicken with mushrooms and potatoes

Nutritional content: 382 calories

Tools and Materials:

• 100 grams of skinless chicken breast
• 200 grams of portobello mushrooms (large button mushrooms)
• 1 tbsp olive oil
• 200 grams of potatoes

How to make:

1. Combine chicken breast with mushrooms and olive oil, then bake at 175 degrees Celsius for 15 minutes. Remove and drain.
2. Bake the potatoes at the same temperature for 5-7 minutes.
3. Serve both while warm.

4. Teriyaki sauce chicken

Nutritional content: 506 calories

Tools and Materials:

• 100 grams of skinless chicken, cut into cubes
• 2 tablespoons teriyaki sauce
• 1 tablespoon honey
• 2 tsp olive oil
• 50 grams of chopped carrots
• 100 grams of broccoli that has been cut
• 50 grams of chopped red peppers
• 100 grams of brown rice

How to make:

1. Put the chicken in the teriyaki sauce, then let it stand for 30 minutes so that the seasoning is completely absorbed.
2. Heat the olive oil in a saucepan and cook the chicken for 1 to 2 minutes.
3. Add vegetables and cook for 5 to 7 minutes until the meat turns brownish.
4. Serve with brown rice.

5. Spaghetti

Nutritional content: 420 calories

Tools and Materials:

• 200 grams of red bell pepper, cut lengthwise
• 100 grams of chopped onions
• 1 tbsp olive oil
• 230 grams of cooked whole wheat spaghetti
• 150 grams of edamame

How to make:

1. Sauté the peppers and onions in olive oil until cooked.
2. Mix with cooked spaghetti, add the edamame too.
3. Serve warm.

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