The Best Dinner Foods for Weight Loss

Around 3 p.m. every day, you may be hit with the question: What’s for dinner? Amid the dinnertime rush, it’s easy to reach for ready-made meals that skimp on nutrition or leave you feeling unsatisfied. Luckily, a few tweaks to your routine can help you build a dinner that’s tasty and satisfying and ultimately helps you lose weight. Aim to eat a balanced meal with at least a serving or two of veggies, adequate protein, whole grains and some heart-healthy fat.

Some dinner foods deliver an extra weight-loss boost. Here are the best weight-loss foods to eat and enjoy at dinner.

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Peppers

Recipe to Try: Guacamole-Stuffed Poblano Peppers

Fruits and veggies are super colorful, but that’s not just so they can look beautiful. It’s also a sign that they deliver a big punch of nutrition and weight-loss potential. A 2020 review in Nutrients found that flavonoids—beneficial plant compounds—can help with weight control, although more research is necessary to determine their effectiveness and how much you would need to consume. Peppers also pack water and fiber, which add to eating satisfaction and may help you to feel fuller for longer. When you’re thinking of a quick dinner, go for one packed with peppers. Try this tried-and-true stir-fry formula for a tasty and healthy dinner every time. Or make stuffed peppers for a satisfying portion-controlled meal.

Beans

Recipe to Try: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Think of beans as the magical fruit because they can help you lose weight. Beans are low in fat and rich in fiber, which contributes to eating satisfaction. Most people fall short of the recommended fiber intake, which is 28 grams per day on a 2,000-calorie diet, according to the Dietary Guidelines for Americans. A 2020 Journal of Nutrition and Metabolism study found that greater bean consumption was associated with less body fat, and it concluded that beans have the potential to play a meaningful role in weight control. It could be that bean-based meals help you to feel fuller with fewer calories.

Olive Oil

Recipe to Try: Honey-Mustard Vinaigrette with Lemon

Don’t be afraid to add an olive oil drizzle to your dinner—it may help you lose weight. In a 2020 Metabolites study, extra-virgin olive oil intake was linked to a reduction in body weight, belly fat and some markers of inflammation in the body. Extra-virgin olive oil contains the highest levels of antioxidant and anti-inflammatory properties, but don’t go dousing your dinner with it. One tablespoon contains about 125 calories, and it is possible to have too much of a good thing!

Pasta

Recipe to Try: Creamy Fettucine with Brussels Sprouts & Mushrooms

Pasta often gets a bad rap when it comes to weight loss, but you don’t have to avoid it when you’re watching your weight. A 2023 Nutrients review found that eating pasta is not associated with overweight or obesity and does not contribute to weight gain when consumed as part of a balanced diet. Like any food, portions matter. Pair pasta with protein and vegetables for a satisfying meal.

Salmon

Recipe to Try: Roasted Salmon Caprese

If fatty fish isn’t a part of your regular weekly rotation, it’s time to get on board. Salmon has more heart-healthy fat (mainly omega-3 fats) than cod or haddock, and for that reason, it provides more eating satisfaction, which could keep you from snacking after dinner. The American Heart Association suggests eating two fish meals per week for heart-health benefits.