12 Healthy Dinner Recipes That Can Help You Lose Weight

It can feel damn near torturous to put together something nutritious and flavorful after a long day of work. But once you have a meal-planning playbook, your dinner game is going to improve. Also, you won't be tempted to order takeout if you already have a yummy, weight loss-friendly meal prepped and ready to go.

It can be hard to find meals that meet all of those needs and are also lower in calories to help you stay in a calorie deficit (aka eating less calories than you're burning) to meet your weight loss goals. Luckily, these 100 healthy dinner recipes for weight loss each have 500 calories or less, and will leave you satisfied enough to stave off cravings until breakfast. You can even create a healthy, weight-loss meal plan for the week by picking out seven of these recipes. Eating healthy after 5 p.m. just got so much easier.

1. Slow Cooker Seafood Ramen

Ingredients:

• 64 oz broth (seafood, vegetable, or chicken
• 4–6 oz ramen
• 1 lb seafood
• 2 green onions, sliced
• 2 tbsp low-sodium soy sauce
• 2 tbsp rice vinegar
• 2 garlic cloves, minced
• 1/4 cup kale, chopped
• 1/2 lb tomatoes, sliced
• 1/4 tsp sesame oil
• 1 tsp salt
• 1/4 tsp pepper
• 1/8 tsp red pepper flakes

Directions:

1. Add all ingredients except the seafood, kale, and ramen to the slow cooker. Stir to mix well.
2. Cook on high for 2-3 hours, or low for 4-6 hours.
3. Add seafood, kale & ramen and cook for an additional 15-30 minutes.

Per Serving: 250 calories, 2.7 g fat (0.3 g sat), 29.5 g protein, 27 g carb, 2588.3 mg sodium, 3.9 g sugars, 1.7 g fiber

2. Turkey Carrot Mushroom Dumplings

Ingredients:

• 3/4 c. carrots finely julienned
• 1 lb ground turkey
• 1/2 c. mushrooms finely chopped
• 2 tsp soy sauce
• 1 tsp rice wine
• 1 tsp sesame oil
• 1/2 tsp onion powder
• 1/8 tsp salt
• 2 tsp cornstarch
• 30 dumpling wrappers

Directions:

1. Put carrots in a microwavable bowl and cover them with water. Cook until tender, about 3 minutes depending on how finely shredded the carrots are. Drain and let cool.
2. In a large bowl, mix together cooked carrots, turkey, mushrooms, soy sauce, rice wine, sesame oil, onion powder, salt and cornstarch. Stir together until well combined.
3. Spoon a well rounded teaspoon of filling onto a dumpling wrapper. Seal filling with wrapper. Wrap remaining dumplings.
4. Bring water to boil in the bottom of the steamer pot. Place dumplings in a parchment paper lined steamer. Steam 15 minutes until cooked through.

Per serving: 48 calories, 1 g fat (0 g sat), 3 g protein, 4 g carb, 87 mg sodium

3. Slow Grilled Chinese Char Siu Chicken

Ingredients:

• 1/4 c. organic brown sugar
• 1/4 c. raw honey
• 1/4 c. organic ketchup
• 1/4 c. gluten-free soy sauce
• 3 Tbsp beet powder
• 2 Tbsp rice vinegar
• 1 Tbsp gluten-free hoisin sauce
• 1/2 tsp Chinese five-spice powder
• Sea salt and freshly ground black pepper to taste
• 2 1/2 lbs boneless skinless chicken thighs
• Cooking oil spray

Directions:

1. In a large bowl, mix together brown sugar, honey, ketchup, soy sauce, beet powder, vinegar, hoisin sauce, five-spice powder, salt and pepper.
2. Add chicken and toss well, coating all the pieces well; cover and refrigerate for two days to marinate.
3. Heat grill; spray cooking oil on grates; grill chicken until cooked through, about 10 minutes per side.

Per serving: 328 calories, 8 g fat (2 g sat), 38 g protein, 25 g carb, 845 mg sodium, 24 g sugars, 1 g fiber

4. Creamy Kabocha Squash and Roasted Red Pepper Pasta

Ingredients:

• 1/2 c. raw cashews
• 1 small kabocha squash
• 1 head of garlic
• 1/3 cauliflower, cut into large florets
• 1/2 medium onion (roughly chopped)
• 1 stalk celery, roughly chopped
• 1 medium carrot, roughly chopped
• 1/4 c. roasted red peppers, drained
• 2 Tbsp nutritional yeast
• Optional: A pinch red pepper flakes
• 2 to 3 c. vegetable broth (or as needed)
• Salt and black pepper, to taste
• 1/2 to 3/4 c. fresh basil (unpacked), sliced
• 2 lb gluten-free spaghetti noodles (or pasta of your choice)

Serve with:

• Vegan parmesan cheese (optional)
• Fresh basil, sliced
• Black pepper

Directions:

1. Soak the cashews in water overnight. If you do not have time to, you can also bring a small pot of water to a boil, remove it from heat and add in the cashews. Allow them to soak until you blend the sauce together (which will be about 1 hour).
2. Preheat the oven to 400°F and position the rack to the middle of the oven. Line a baking sheet with parchment paper or a silicone mat. Wash and dry the kabocha squash, place it (whole) on the baking sheet and into the oven for 18-20 minutes. Remove the pan from the oven and cool until the squash is easy to handle. If the stem of it is protruding, use a knife to carefully remove it. Slice the squash in half vertically, then scoop out the seeds and fiber using a spoon. Slice the squash into 1-inch wedges, trying to keep the slices uniform for even cooking. Place 6 or 7 the slices of the cooked squash (roughly 1 1/2 cups) onto your lined baking sheet. The remaining kabocha squash can be cooked on an additional baking sheet with the same baking time and directions below. It can be stored in the fridge in an airtight container for up to a week.
3. Using your hands, remove loose skin from the outside of the head of garlic. With a sharp knife, cut 1/4“-inch off the top of the garlic, or enough to expose the tops of the cloves. Place the garlic head (cut side down) onto the baking sheet along with the cauliflower florets, onions, celery, and carrots. Sprinkle with salt and pepper and place back into the oven for 40 minutes, flipping/mixing halfway through.
4. 10 minutes before the vegetables are done, prepare the pasta.
5. Once you have removed the baking sheet from the oven, allow the veggies to cool until easily handled and then use a knife to carefully remove the skin from the kabocha and add it into a high speed blender. You can discard this or snack on it as you continue cooking. Using you hands, squeeze the soften garlic cloves out of the head and into the blender, along with the soaked cashews (drained), the remaining vegetables on the baking sheet, the roasted red peppers, nutritional yeast, red pepper flakes, 2 cups of vegetable broth plus salt and pepper as desired. Blend until smooth, adding as much of the additional 1 cup of vegetable broth as needed to thin out the sauce. Adjust seasonings to taste and then add in the sliced basil. Pulse the basil in until well combined (do not blend it as it will turn the sauce a weird color).
6. Drain the pasta, add it back into the pot and pour over the sauce. Mix until well combined.
7. Serve with a sprinkle of fresh parmesan, basil and black pepper. Enjoy!

Per serving: 501 calories, 5.9 g fat (0 g sat), 17.8 g protein, 93.4 g carb, 56.3 mg sodium, 5.8 g sugars

5. Loaded Cauliflower

Ingredients:

• 1.25 lb cauliflower head, cut into florets
• 6 green onion, chopped into the green and white parts
• 2 tbsp butter
• 3 garlic cloves, minced
• 2 oz cream cheese
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1.5 tsp ranch seasoning Mix, optional
• 3/4 c. organic heavy whipping cream
• 2 c. cheddar cheese, grated
• 4 slices sugar-free bacon, crumbled
• Olive oil for roasting the cauliflower
• Dollops of sour cream, optional

Directions:

1. Preheat the oven to 425 degrees.
2. Toss the cauliflower with ~2 Tbsp of olive oil then add it to a baking sheet. Roast the cauliflower on a baking sheet for 25 minutes. The cauliflower will get tender and some parts will brown up.
3. While the cauliflower is roasting, make the cheese sauce: Add butter, the white parts of the green onions, and the garlic cloves to a skillet on medium heat. Sauté until the onions are translucent (~3 minutes).
4. Add heavy cream, cream cheese, salt, ranch seasoning (if you’re using it), and pepper to the skillet with the onions, garlic and butter. Turn the heat to medium-low and continue to cook until the cream cheese is melted. Stir in 1.5 cups of the cheddar cheese to finish the cheese sauce.
5. Mix the cheese sauce and the roasted cauliflower, then add it to a baking dish. Top it with the remaining cheddar cheese and roast for an additional 20 minutes, or until the cauliflower is tender.
6. Top the baked cauliflower, with some dollops of sour cream, the green parts of the green onions, and the crumbled bacon.

Per serving: 315 calories, 28 g fat (17 g sat), 11 g protein, 5 g carb, 587 mg sodium, 2 g sugars, 1 g fiber

6. Easy Creamy Cajun Shrimp Pasta

Ingredients:

• 8 oz linguine pasta
• 2 tsp olive oil Divided into 1 teaspoon servings.
• 1 lb raw shrimp, deveined and shells removed.
• 1 Tbsp cajun seasoning divided into 1/2 Tbsp servings. You can also use creole seasoning.
• 4 oz andouille sausage Sliced into 1 inch pieces. You can use more if you like.
• 1/2 c. chopped red peppers
• 1/2 c. chopped green peppers
• 1/2 c. chopped yellow or white onions
• 1 c. fire-roasted diced tomatoes Drained from a can.
• 1 Tbsp butter
• 1/2 c. heavy whipping cream
• 1/2 c. unsweetened almond milk
• 4 oz cream cheese Cut into chunks.
• 1/2 c. shredded Parmesan Reggiano Cheese

Directions:

1. Place the shrimp in a bowl along with 1/2 Tbsp of cajun or creole seasoning. Mix to ensure the shrimp is fully coated.
2. Heat a skillet or pan on medium-high heat. I use a cast-iron skillet. Add 1 teaspoon of olive oil to the pan.
3. When hot, add the shrimp to the pan. Cook for 2-3 minutes on each side until it turns bright pink. Remove the shrimp and set it aside.
4. Add an additional teaspoon of olive oil to the pan along with the chopped sausage, onions, green peppers, and red peppers.
5. Saute for 3-4 minutes until the vegetables are soft and the onions are translucent and fragrant. Remove the vegetables from the pan and set aside.
6. Reduce the heat on the pan to medium. Add the butter to the pan and allow it to melt.
7. Add in the heavy cream, almond milk, cream cheese, the remaining 1/2 tablespoon of cajun or creole seasoning, and parmesan reggiano cheese.
8. Continue to stir the sauce until all of the cheese has fully melted. The cream cheese may take some time to melt. Add in the fire roasted tomatoes and stir. Allow the mixture to cook for 2 minutes.
9. Add the shrimp, sausage, vegetables, and pasta to the pan and stir. Allow the pasta to cook for 4-5 minutes until combined. Serve.

Per serving: 384 calories, 28 g fat, 7 g protein, 22 g carb

7. Healthy Chicken Taco Soup

Ingredients:

• ½ Tbsp avocado or coconut oil
• 1 small yellow onion, diced
• 1 small red bell pepper, diced
• 1 small green bell pepper, diced
• 5 cloves garlic, minced
• 1 lb boneless, skinless chicken breast
• 1 1/2 tsp salt (plus more to taste)
• 1 tsp dried oregano
• 1 tsp chipotle powder
• 1 tsp paprika
• 2 tsp cumin
• ¼ tsp black pepper
• 1 – 15 oz can fire roasted diced tomatoes
• 2 – 4.5 oz cans green chilies
• ¼ c. fresh lime juice
• 32 oz chicken broth
• Cilantro, for serving
• Diced red onion, for serving
• Lime wedges, for serving

Directions:

1. Heat a large pot over medium-high heat. Once hot, add in the avocado or coconut oil. Next, add the peppers, onion, and garlic to the pot. Saute for 3-4 minutes until the onions start to become translucent.
2. Add the chicken breast, canned tomatoes, canned green chilies, spices, lime juice, and chicken broth to the pot. Stir until well combined. Bring the soup to a rolling boil and then reduce the heat to a simmer. Allow the soup to simmer for 30 minutes or until the chicken is tender and easy to shred.
3. Transfer the chicken breast from the soup to a small bowl. Use two forks to shred the meat. Add the chicken back to the soup and stir until well combined. Serve the soup with fresh cilantro, diced red onion, and fresh lime wedges. Enjoy!

Per serving: 258 calories, 6.1 g fat (1 g sat), 30 g protein, 22.7 g carb, 1960.9 mg sodium, 10.1 g sugars, 5.1 g fiber

8. Quick and Easy Mongolian Beef

Ingredients:

• 1 lb flank steak thinly sliced against the grain
• 2 Tbsp cornstarch
• 2-4 Tbsp canola oil
• 1 yellow onion sliced
• 2 green onions chopped, green and white parts separated
• 4 garlic cloves chopped
• 1- inch ginger chopped
• ¼ c. low sodium soy sauce
• ¼ c. water
• 1 Tbsp hoisin sauce
• 3 Tbsp brown sugar
• Salt to taste

Directions:

• Heat the canola oil in a large skillet over medium-high heat. Once the oil is hot, add the flank steak to the frying pan in a single layer, making sure that the pieces are not touching. Cook for 1-2 minutes per side until each side is browned. Cook in batches until all the flank steak is cooked. Set aside.
• Add sliced yellow onion, whites of green onions, garlic, and ginger to the skillet and stir fry for about 3 minutes, until the onions are slightly softened but still have a little crunch. Add soy sauce, water, hoisin sauce, and brown sugar and stir. Add steak back to the pan along with the green parts of the onions. Remove from heat and serve.

Per serving: 303 calories, 13 g fat (3 g sat), 26 g protein, 20 g carb, 670 mg sodium, 11 g sugars, 1 g fiber

9. Caribbean Steamed Fish

Ingredients:

• 2 lbs fish (porgy or snapper), cleaned and scaled
• Juice of 1 lime
• ½ tsp black pepper
• 1 tsp salt
• 3 cloves garlic – 2 sliced and 1 crushed
• About 15 sprigs thyme
• ½ Tbsp butter
• ½ Tbsp oil
• 2 carrots, thinly sliced
• 1 red pepper, thinly sliced
• 1 green pepper, thinly sliced
• 1 onion, thinly sliced
• 12 okra, ends cut off
• 1 hot pepper (scotch bonnet, habanero or wiri wiri), seeds removed
• 1 ½ cup water

Directions:

1. Season the fish with lime juice, crushed garlic, black pepper, salt and half of the thyme and set aside.
2. In a large, wide heavy bottom pot over medium heat, add oil and butter. When butter has melted, sauté carrots, red and green pepper, and onion until it has softened, about 5 minutes.
3. Add garlic slices and pepper and cook for just a minute or two. Add water and bring to a boil. Add fish to the pot. Spoon some of the vegetables on top of the fish. Add okra and the rest of the thyme.
4. Cover the pot and lower the heat to simmer then cook for 15 minutes until the fish is done. Remove from heat and serve.

Per serving: 378 calories, 7.4 g fat (1.2 g sat), 60.5 g protein, 13.1 g carb, 794 mg sodium, 5.5 g sugars, 3.3 g fiber

10. Corn Chowder Con Chile Poblano

Ingredients:

• 2 Tbsp vegetable oil
• 1 poblano pepper without seeds and thinly sliced
• 1 medium onion sliced
• 2 cloves of garlic roughly chopped
• 5 corn husks
• 4 medium potatoes cubed
• 1 tsp of salt

To serve:

• Corn kernels
• Pumpkin seeds
• Cilantro microgreens or chopped cilantro
• Olive oil
• Freshly ground pepper

Directions:

• In a large pot add the oil and the sliced poblano chile. Leave it there until it begins to soften. Add the onion and garlic. Leave for five more minutes or until you see that the onion is translucent.
• Add the corn kernels, potatoes, salt and cover with water, add the salt and cover. Leave for 10-15 minutes or until the vegetables are cooked.
• With a ladle, add about one-third of the vegetables and liquid into the container of a blender. Blend until fully liquefied and well integrated. Return to the pot with the rest of the vegetables. If you need more liquid, add a little more water. Check for seasoning and adjust if necessary.
• Serve with a drizzle of olive oil, pumpkin seeds, corn kernels, sprouts, or chopped cilantro. Finish with sea salt and pepper.

Per serving: 135 calories, 4 g fat (3 g sat), 4 g protein, 20 g carb, 403 mg sodium, 1 g sugars, 4 g fiber

11. Crispy Potato Tacos

Ingredients:

• 12 corn tortillas
• 1 c. mashed potatoes
• 4 Tbsp of vegetable oil or avocado oil
• 4 long wooden skewers

To serve:

• Thinly sliced romaine lettuce or green cabbage
• Radishes thinly sliced
• Cilantro
• Guacamole
• Salsa verde

Directions:

• Heat tortillas on a skillet for 10-15 seconds to make them pliable.
• Put a spoonful of mashed potatoes in the center of each tortilla and spread it along the tortilla. Roll the tortilla and put it on a long skewer. Repeat until you put three or four tacos on the skewer.
• Repeat with all the tortillas.
• In a frying pan over high heat put a tablespoon of oil and put three or four tacos, leave until golden brown, three to five minutes, turn and brown on the other side.
• Take out the tacos and put in a dish with a paper towel to absorb the excess oil.
• Repeat until all the tacos are done.
• To serve, put the crispy potato tacos on a plate and finish with the toppings. Enjoy immediately.

Per serving: 347 calories, 16 g fat (2 g sat), 6 g protein, 47 g carb, 51 mg sodium, 1 g sugars, 6 g fiber

12. Black Garlic, Sesame, and Shitake Cod

Ingredients:

• 2 Alaskan Cod filets, frozen
• 1 clove black garlic
• 2 Tbsp olive oil
• 1 tsp sesame seeds
• 1/2 c. dried shiitake, rehydrated

Directions:

1. Preheat your oven to 450F.
2. Rinse frozen fish, pat dry with a paper towel, and place on a non-stick pan.
3. In a small bowl, place black garlic and warm in the microwave for 10 seconds.
4. Mash the garlic clove and add olive oil and sesame seeds.
5. Brush this mixture on frozen filets and sprinkle the mushrooms around the fish.
6. Place in the oven for 12-15 minutes, depending on the thickness of the fish. If your filets are on the thick side, flip halfway through cooking.
7. Serve alongside rice, your favorite salad, or whole grain.

Per serving: 241 calories, 15.8 g fat (2.1 g sat), 20.9 g protein, 6.1 g carb, 72 mg sodium, 1.3 g sugars, 1 g fiber

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