Delicious and simple: light dinner options

There has long been a "people's council" - eat breakfast yourself, share lunch with a friend, and give dinner to your enemy! But it is not always worth following it, because for many people it is dinner that is the end of the day and becomes the eve of tomorrow. Dinner, especially a light one, cheers up, saturates and does not leave a feeling of heaviness. Recipes for a light evening meal are usually quick and simple enough, and the foods selected for cooking are mostly protein and fiber.

Therefore, while a person sleeps after such a dinner, fiber "brings" a kind of order in the gastrointestinal tract and allows not only to maintain a slim body, but also to improve good spirits, improving sleep and making it easier to get up in the morning. Protein in the human body significantly activates the action of hormones that are responsible for the healthy condition of skin, muscle and bone tissue. Therefore, a light dinner at night, prepared from the right products, can not only not harm, but also help the body.

Light quick dinner

A healthy and easy meal in the evening is not only fruits (apples, bananas, pears) and a glass of kefir. It can be a variety of dishes made from easy-to-digest foods that do not require much cooking time, but at the same time pleasantly surprise with their taste and aesthetic characteristics.

That dinner is called light, for the preparation of which products are used, 98% containing fiber and protein. These ingredients can be:

• vegetables that are best boiled or stewed;
• dietary (lean) poultry meat, rabbit meat is possible;
• dairy or fermented milk products;
• fish and fruits (an exception should still be made for bananas, peaches and grapes - it is these fruits and berries that are "heavy" for digestion).

The following are prohibited:

• meat containing fat;
• pasta and bakery products, especially baked goods;
• all potato dishes;
• scrambled eggs and any sauces - mayonnaise, ketchup and various gravies.

Delicious light dinner recipes

The simplest option for a light dinner is, of course, a salad. You can use various combinations of fruits or vegetables to prepare it, and you can season it with olive oil or low-fat yogurt. For example, you can take cauliflower, nuts and pumpkin, seasoning everything with a spoonful of olive or sunflower oil - the combination of these ingredients gives the dish a unique taste. For a light snack, a salad of boiled chicken breast and tomatoes is also suitable - it turns out not only amazingly tasty, but also quite beautiful.

For a light evening snack or dinner, various casseroles are also suitable - boiled vegetables are mixed with beaten eggs, milk, spices to taste and baked in the microwave or oven. For example, you can cook cauliflower this way, only a little grated cheese and a finely chopped clove of garlic should be added to the mixture of eggs and milk. Fresh herbs will significantly improve the taste and aesthetic qualities of any casserole.

An excellent evening dinner, especially with a diet, is vegetable cutlets. Any vegetables are suitable for their preparation. An unusual recipe for beet cutlets can confirm that such a dish is not only tasty, but also a healthy light dinner. Grate the boiled beets, add finely chopped herbs and sautéed onions, a little semolina and a couple of chopped garlic cloves. After 15-20 minutes, when the semolina swells, form small cutlets from the mass, fry them a little in sunflower oil and simmer under the lid. In this way, you can cook cutlets from any vegetables, and for piquancy, you can add a little raisins or other dried fruits.

Another light snack for an evening dinner is stuffed bell peppers. The filling for such a dish can be any, for example: long-grain rice, tomatoes, carrots and greens. Olives can be added. Stuffed vegetables are cooked in the oven, covered with foil. Such a dish can definitely satisfy anyone.

You can make meatballs from dietary poultry meat. You can add various vegetables and spices to minced meat from chopped fillets. Formed meatballs are stewed over low heat under a lid, and poured with low-fat yogurt or tomato sauce before serving. Also, don't forget about seafood. You can make a wonderful healthy and light dinner from shrimp, you just need to prepare a fairly tasty sauce.

For example, sautéed onions and carrots are poured with white wine and stewed for several minutes. Then add tomatoes, finely chopped herbs and a little low-fat cream. Boiled shrimps are kept in this sauce for several minutes, and if you add a clove of garlic, the aroma of the dish will become almost magical.

And, of course, you can't do without soups. Vegetable puree soups are great for an evening snack. For these dishes, you can also use any combination of vegetables, as well as add meat - all to your individual taste. Vegetables and meat are pre-boiled, and then beat with a blender until smooth. These soups are seasoned with warm milk, low-fat cream or yogurt. Soup-puree for dinner allows you to forget the feeling of hunger and provides a restful and sound sleep.

Healthy dinner

A light evening snack should not only be tasty, but also healthy. It is this kind of dinner that not only helps to maintain normal weight, but also can get rid of a few extra pounds, ensure proper digestion, sound and restful sleep, and also give vigor when you wake up. To prepare a healthy dinner, you need to follow only a few simple rules:

1. The combination of proteins and fiber (vegetables) for a "right dinner" should be: 100 g / 250 g for men, and 70 g / 180 g for women.
2. The volume of the consumed portion of the evening snack should be 250-300 g. You can determine the approximate portion without weights if you put two palms in a handful.
3. The calorie content of a portion of dinner must also be taken into account - a person should consume about 1,800 kcal per day, and a much larger part before 17.00. Only in this case, all the energy released during the breakdown of carbohydrates is actively and profitably consumed by the body. Therefore, if you roughly divide the calories according to the meals for the day, then the evening dinner accounts for only 15% of the daily requirement, somewhere 250-270 kcal. In accordance with this standard, you can roughly calculate the calorie content of cooked dishes.
4. Most importantly, the basic rule of a healthy and wholesome diet is not to eat later than a few hours before bedtime. If you have dinner later, then the stomach does not have time to completely digest the food received and continues to do it at night, and at this time of the day all metabolic processes of the body proceed in a slow mode and most of the nutrients do not benefit the body, but are deposited in the cells and tissues in the form "Fat reserve".

After a light evening dinner, you should not eat anything else, only drink is allowed. Herbal teas, plain still water and rosehip decoction are especially recommended. The more liquid a person drinks, the faster his body gets rid of accumulated toxins and toxins. In rare enough cases, when after an evening dinner there is a feeling of hunger and you really want to eat, you can eat an apple or just drink a glass of kefir.