Dinner Sample Menus for weight-loss

Dinner has whole-grains good quality proteins fruits and vegetables

When to eat Dinner?

Dinner is eaten about 5 to 6 hours after the lunch. In between lunch and dinner you may have a afternoon snack. Eat dinner about 3 hours before going to sleep.

How big should be Dinner?

The dinner should consist of 30% to 33% of your total daily calorie intake. If you plan to eat 1,600 calories per day, your dinner should be 480 to 530 calories.

What should dinner consists of?

Core Dinner should consist good proteins (complete essential amino acids), and whole grains. Core dinner should be surrounded with fruits/vegetables, and optionally dairy products.

Beverages, fruits, Dairy, Miscellaneous

Coffee with Splenda (sugar substitute), fat-free coffee whiteners

Tea (Black, Green, White) with lemon, Splenda

Avoid fruit and vegetable juices, they have little or no fiber

American Foods

High Quality Protein (Choose 1)

Grilled skinless boneless Chicken

Grilled Salmon Fillet

Flamebroiled Fillet Mignon

Chicken chili Chili Chicken Recipe

Dried Bean Stew

Tofu Chili Tofu Chili Vegan Recipe

Vegetarian Bean Burger

Whole Grains (Choose 1)

Brown Rice

Whole-Grain wheat bread Slices with soft margarine

Whole-grain Dinner rolls with soft margarine

Fruits and Vegetables (Chose 1 to 3)

Steamed Broccoli

Green Beans

Salad: Spinach with tomatoes, Cucumber. Low-fat ranch dressing

½ Grapefruit is preferred fruit for weight-loss. However, it may react with some prescription medications

Dairy (Optional)

Low-fat yogurt and blueberry smoothie

Indian Foods

High Quality Protein (Choose 1)

Chicken Curry (Skinless Bone less Chicken breast)

Chicken Keema (Skinless Bone less Chicken breast ground) Chicken Keema

Dried Beans (Cholay, Raj Mah, Mah)

Dal (Pigeon peas, Moong, Urad, Masoor)

Whole Grains (Choose 1)

Brown Basmati Rice

Roti

Fruits and Vegetables (Chose 1 to 3)

Paalak Saag (Spinach)

Kaddu (Butternut Squash)

Kachumbar (Raw vegetable Salsa style Salad)

½ Grapefruit is preferred fruit for weight-loss. However, it may react with some prescription medications

Dairy (Optional)

Raita (Yogurt and Cucumber)

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