They say dinner is the meal to watch out for when watching your weight. We are here to help you end the day on a good note. We've gathered up healthy weight loss dinner recipes that require very little hands-on work and take 30 to 40 minutes in total. But they are all packed with nutrients and light ingredients, so you can avoid overeating and going to bed with a burdened digestion. Once you see how easy it is to cook your way to thin, check out these ways to lose weight in 4 seconds. Vegan Banana Bread [BA Recipes]

1. 30
Weight Loss Dinner Recipes For Super
Busy Weeknights

2. When you have a jam-packed schedule, these light recipes are ready in under 40 minutes
.
They say dinner is the meal to watch out for when watching your weight. We are here to help
you end the day on a good note. We've gathered up healthy weight loss dinner recipes that
require very little hands-on work and take 30 to 40 minutes in total. But they are all packed
with nutrients and light ingredients, so you can avoid overeating and going to bed with a
burdened digestion
.
Once you see how easy it is to cook your way to thin, check out these ways to lose weight in
4 seconds
.
Vegan Banana Bread [BA Recipes
]
1

3. Crispy Cod with Sweet Potato Fries
Brie Passano
Total Time: 35 minutes
Serves: 4
Nutrition: 282 calories, 11 g fat (2 g saturated fat), 235 mg sodium, 4 g fiber, 4 g sugar, 23 g
protein
If you're looking to take an average fish and chips dinner to the next level, this recipe is sure
to do the trick. This flaky, delicious white fish is made in the oven instead of deep fried, so it's
healthy and quick
.
Get our recipe for Crispy Cod with Sweet Potato Fries
.
2

4. Sheet-Pan Italian Pork Chops
Waterbury Publications, Inc
.
Total Time: 40 minutes
Serves: 2
Nutrition: 702 calories, 52 g fat (9 g saturated fat), 832 mg sodium, 16 g carbs, 6 g fiber, 4 g
sugar, 47 g protein
Not only do you get a well-rounded meal with the meat and veggies in this recipe, but these
pork chops can be prepped and in the oven in minutes. And did we mention they're keto
?
Get our recipe for Sheet-Pan Italian Pork Chops
.
3

5. Butter-Baked Salmon and Asparagus
Waterbury Publications, Inc
.
Total Time: 20 minutes
Serves: 2
Nutrition: 586 calories, 52 g fat (16 g saturated fat), 721 mg sodium, 3 g fiber, 3 g sugar, 26
g protein
Even though this is the ultimate no-frills recipe, it doesn't look it when it comes out of the
oven. All you have to do is trim the asparagus and melt the butter before letting your oven do
the rest
.
Get our recipe for Butter-Baked Salmon and Asparagus
.
4

6. Seared Ginger-Cumin Swordfish With
Blueberry-Avocado Salsa
Waterbury Publications, Inc
.
Total Time: 27 minutes
Serves: 2
Nutrition: 392 calories, 23 g fat (4 g saturated fat), 536 mg sodium, 6 g fiber, 3 g sugar, 35 g
protein
This swordfish is taken to the next-level with this blueberry-avocado salsa. It takes less than
5 minutes to prep and the dynamic flavors give a whole new identity to the swordfish
underneath
.
Get our recipe for Seared Ginger-Cumin Swordfish
.
5

7. Zucchini Noodles with Bacon Vinaigrette
Waterbury Publications, Inc
.
Total Time: 20 minutes
Serves: 1
Nutrition: 296 calories, 22 g fat (8 g saturated fat), 637 mg sodium, 3 g fiber, 5 g sugar, 16 g
protein
If you're looking for a breakfast-for-dinner type of deal, this zoodles recipe is the one for you.
It takes nearly no time to make and brings in the bacon and egg flavors that pasta carbonara
has, but with a zucchini noodle twist
.
Get our recipe for Zucchini Noodles with Bacon Vinaigrette
.
6

8. Pesto Chicken
Waterbury Publications, Inc
.
Total Time: 30 minutes
Serves: 2
Nutrition: 834 calories, 56 g fat (26 g saturated fat), 1,235 mg sodium, 9 g fiber, 8 g sugar,
66 g protein
This one-pan recipe is easy to make and packed with flavor. Chicken is your best friend
when it comes to cooking up something light in no time, and can really wear a thousand
different (flavor) hats
.
Get our recipe for Pesto Chicken
.
7

9. Warm Kale-Quinoa Salad
Waterbury Publications, Inc
.
Total Time: 30 minutes
Serves: 4
Nutrition: 377 calories, 11 g fat (4 g saturated), 299 mg sodium, 17 g fiber, 14 g sugar, 13 g
protein
Three superfoods, zesty flavors, and crunch to boot—what else could you possibly want in a
salad. The fact that it comes together in under 30 minutes is an added bonus, so you can
practice self-care on busy weeknights, too
.
Get our recipe for Warm Kale Quinoa Salad
.
8

10. Garam Masala Chicken Skewers
Waterbury Publications, Inc
.
Total Time: 40 minutes
Serves: 2
Nutrition: 233 calories, 3 g fat (2 g saturated), 154 mg sodium, 12 g fiber, 12 g sugar, 15 g
protein
This chicken on a stick recipe was dreamt up as a healthy appetizer, but how easy would be
to throw a side of crunchy steamed veggies in the mix, or a nice overn-roasted brussels
sprouts, and call it a delicious dinner? Garam masala will become your favorite flavor-carrier,
especially after you dip these puppies in the punchy jalapeno-yogurt sauce for contrast
.
Get our recipe for Garam Masala Chicken Skewers
.
9

11. Avocado Soup
Waterbury Publications, Inc
.
Total Time: 30 minutes
Serves: 6
Nutrition: 324 calories, 29 g fat (5 g saturated), 758 mg sodium, 14 g sugar, 7 g fiber, 2 g
protein
Soup for dinner often seems impossible because we have this notion of soups that sit and
simmer on the stove for hours. But throw that silly stereotype to the wind a whip up this
uber-healthy soup packed with good fat in just under 30 minutes. Don't let the ingredient list
scare you, this is a very simple chilled soup. Take the spice suggestions as a starting point
and use whatever spices you have in your cabinet
.
Get our recipe for Avocado Soup
.
10

12. One Pot Lemon Herb Chicken and Rice
Courtesy of Le Creme De La Crumb
Total Time: 30 minutes
Serves: 4
Nutrition: 422 calories, 9.8 g fat (4.3 g saturated fat), 161 mg sodium, 39 g carbs, 1.7 g
fiber, 2.2 g sugar, 42.2 g protein (calculated with unsalted butter, 1 teaspoon added salt, low
sodium chicken broth
)
Seven ingredients, one large skillet, and 30 minutes are all you'll need to make this delicious
protein-filled meal. To amp up the fiber count and boost your dinner's satiety factor, add
some chopped broccoli or brussels sprouts to the mix
.
Get the recipe from Le Creme de la Crumb
.
11

13. Easy Pork Chops with Sweet and Sour Glaze
Courtesy of Damn Delicious
Total Time: 20 minutes
Serves: 4
Nutrition: 362 calories, 25.2 g fat (11 g saturated fat), 199 mg sodium, 14 g carbs, 13 g
sugar, 18.2 g protein (calculated with no added salt and optional 1/4 teaspoon red pepper
flakes
)
Chops may not be the leanest cut of pork on the market, but a 3.5 serving of the protein
source provides a decent hit of choline, a nutrient that attacks the gene mechanism that
triggers the storage of fat around the liver. And by making this Asian-inspired dish at home,
instead of ordering something similar from your local take-out joint, you're saving tons of
sodium, calories and sugar—without sacrificing flavors you crave. Looking for even more
ideas that don't sacrifice calories for taste
?
Get the recipe from Damn Delicious
.
12

14. Creamy Chicken Quinoa Broccoli Casserole
Courtesy of Pinch of Yum
Total Time: 45 min
Serves: 6
Nutrition: 363 calories, 11 g fat (3.4 g saturated fat), 467 mg sodium, 3.3 g fiber, 3 g sugar,
33.7 g protein
Just because you're trying to lose weight, doesn't mean you have to give up savory comfort
food—and this cheesy, bacon topped dish proves just that! By using quinoa in lieu of
traditional white rice, the talented blogger behind this dish boosts the protein content six-fold
and adds an additional 11.5 grams of waist-whittling fiber to her casserole creation. And
thanks to the addition of broccoli, this dish provides a fair amount of vitamin C, a nutrient that
counteracts cortisol, a stress hormone that promotes belly fat
.
Get the recipe from Pinch of Yum
.
13

15. Mexican Tortilla Casserole
Courtesy of Savory Simple
Total Time: 30 minutes
Serves: 8
Nutrition: 424 calories, 13 g fat (6.6 g saturated fat), 324 mg sodium, 57.4 g carbs, 12.1 g
fiber, 5.9 g sugar, 22.4 g protein (calculated with black beans
)
This recipe relies on canned beans and a combination of frozen and no-chop veggies which
keeps prep time to a quick 10-minutes. And after 20-minutes in the oven, this fiber and
protein-rich one-dish wonder is ready to make its dinner table debut
.
Get the recipe from Savory Simple
.
14

16. Simple Sesame Chicken
Courtesy of How Sweet Eats
Total Time: 35 minutes
Serves: 4
Nutrition: 435 calories, 21.8 g fat (5 g saturated fat), 611 mg sodium, 9 g carbs, 1.1 g fiber,
2.5 g sugar, 52.8 g protein (calculated without rice and with 2 tablespoons sesame seeds
)
It may arrive at your front door in just 30 minutes flat, but if Chinese takeout is part of your
weekly dinner lineup, it's likely making it very difficult to shed unwanted pounds. Don't
believe it? Consider this: An order of sesame chicken from P.F Chang's will cost you 890
calories and an entire day's worth of blood pressure–spiking sodium. The solution? This
homemade version, on the other hand, has a fraction of the calories and salt and can get on
your kitchen table just as quickly
.
Get the recipe from How Sweet Eats
.
15

17. Harissa and Citrus Baked Salmon
Courtesy of Sweet Phi
Total Time: 20 minutes
Serves: 6
Nutrition: 307 calories, 14 g fat (1.4 g saturated fat), 817 mg sodium, 13.5 g carbs, 9 g
sugar, 31.6 g protein (calculated with 32 oz salmon and green onions
)
Move over, sriracha, a new saucy condiment is bringing the heat to light dinners. Harissa, a
paste made with hot chili peppers, garlic, and smoky spices, joins forces with citrus fruits and
onions to create this unique—yet easy to make—salmon dish. To round out your meal, serve
your fish with a side of roasted broccoli. The green cruciferous veggie contains a potent
phytonutrient called sulforaphane that increase testosterone and fights off fat storage
.

18. Eat This! Tip
It may be more costly, but it's worth it to buy wild salmon instead of the farmed variety. Not
only is wild salmon leaner than farmed because it's not plumped up on fishmeal and feed
that's been pumped with hydrolyzed chicken feathers, but it's also proven to be significantly
lower in cancer-linked industrial chemicals called PCBs. Other chemicals found in farmed
fish include dioxins from herbicides, the most famous being Agent Orange
.
Get the recipe from Sweet Phi
.
16

19. 5
-
Ingredient Butternut Squash, Arugula, and Goat
Cheese Pasta
Courtesy of Gimme Some Oven
Total Time: 40 minutes
Serves: 5
Nutrition: 307 calories, 14.1 g fat (3.8 g saturated fat), 145 mg sodium, 36.3 g carbs, 5 g
fiber, 3.4 g sugar, 53.9 g protein
Low-cal, high-protein pasta? Not only possible, it's delicious. You won't even miss the extra
noodles thanks to the addition of arugula, pine nuts, goat cheese, and butternut squash.
Better yet: You'll sidestep overloaded sodium and fat counts found in most pre- and
semi-homemade pasta dishes
.
Get the recipe from Gimme Some Oven
.
17

20. 3
-
Ingredient Salmon
Courtesy of The Healthy Maven
Total Time: 20 minutes
Serves: 4
Nutrition: 236 calories, 11.3 g fat (1.7 g saturated fat), 79 mg sodium, 0.6 g carbs, 0.5 g
sugar, 33.1 g protein (calculated without added salt
)
Want to lose weight without going hungry? Wild salmon is a must-have. Not only is it rich in
omega-3s, healthy fats that stave off metabolism-slowing inflammation, but it's also a great
source of protein, a nutrient that increases post-meal calorie burn by as much as 35 percent!
Thankfully, it doesn't take a lot of work to transform a raw fillet into a filling, delicious meal,
and this recipe by The Healthy Maven proves just that. We love that it goes from the oven to
your dinner table in just 20-minutes flat
.
Get the recipe from The Healthy Maven
.
18

21. One Skillet Lemon Chicken and Red Potatoes
Courtesy of Chelsea's Messy Apron
Total Time: 30 minutes
Serves: 6
Nutrition: 310 calories, 22.3 g fat (5.7 g saturated fat), 195 mg sodium, 10.2 g carbs, 1.4 g
fiber, 1.6 g sugar, 18.1 g protein
Yes, you read that correctly, we're telling you to eat potatoes for weight loss. The reason: An
Australian study that measured the satiety index of 38 popular foods found that white spuds
were not only more filling and satisfying than things like cookies and cake (no surprise
there), they also ranked better than healthy picks like brown rice and oatmeal. As a result,
research participants ate less on the days they consumed them. Add this healthy meal to
your weekly rotation and it may just be easier for you to say no to dessert
.
Get the recipe from Chelsea's Messy Apron
.
19

22. 5
-
Ingredient Easy White Chicken Chili
Courtesy of Gimme Some Oven
Total Time: 15 minutes
Serves: 4
Nutrition: 460 calories, 6.5 g fat (1.2 g saturated fat), 948 mg sodium, 43 g carbs, 14.6 g
fiber, 5.8 g sugar, 53.3 g protein (calculated with cooked shredded chicken
)
A chili recipe that comes together in just 15 minutes? It may sound too good to be true, but
it's not! The secret behind the speed? Pre-cooked chicken—it cuts the cooking time in half.
To keep the calorie and fat counts reasonable, steer clear of the sour cream and crumbled
tortilla chips. Instead, top off your bowl with some avocado and fresh cilantro
.
Get the recipe from Gimme Some Oven
.
20

23. 12
-
Minute Peanut Noodles
Courtesy of One Ingredient Chef
Total Time: 12 minutes
Serves: 4
Nutrition: 380 calories, 11.3 g fat (2.7 g saturated fat), 778 mg sodium, 51 g carbs, 9 g fiber,
6 g sugar, 19.6 g protein (calculated with low sodium soy sauce
)
There's so much to love about stir-frys. They don't take any special skills or crazy ingredients
and they're really quick to throw together. This vegan recipe, packed with vitamin-rich
veggies, gets the bulk of its flavor from its peanut sauce, which calls for just five easy-to-find
ingredients
.
Get the recipe from One Ingredient Chef
.
21

24. Crockpot Quinoa Chicken Primavera
Courtesy of Pinch of Yum
Prep Time: 10 minutes
Cook Time: 3-4 hours
Serves: 8
Nutrition: 314 calories, 9.3 g fat (1.9 g saturated fat), 362 mg sodium, 33.7 g carbs, 5 g
fiber, 3.3 g sugar, 24.7 g protein
For a set-it-and-forget-it weekend dinner, try this crockpot quinoa recipe. The ancient grain is
naturally gluten free, filled with fiber, and is a complete source of vegan protein, meaning it
contains all nine essential amino acids that the body cannot create on its own. Its primary
downside? It's kind of "meh" tasting when eaten solo. That's why we love this recipe. The
addition of garlic, lemon, herbs, chicken and veggies transform a somewhat-boring grain
dish into a meal that's not only healthy, but hard to put down
.
Get the recipe from Pinch of Yum.
22

25. One Pot Pasta
Courtesy of Damn Delicious
Total Time: 20 minutes
Serves: 6
Nutrition: 464 calories, 18 g fat (7.2 g saturated fat), 711 mg sodium, 48 g carbs, 2.4 g fiber,
26.2 g protein
We've never thought to cook pasta, meat, and veggies in one stockpot before—but it's a
genius idea! The fewer dishes you use to make your meal, the less time it will take you to
clean up after dinner, which means there's more time for relaxing and unwinding before bed
.
Get the recipe from Damn Delicious
.
23

26. Fettuccine Carbonara with Green Beans
Courtesy of My Name is Yeh
Total Time: 30 minutes
Serves: 4
Nutrition: 407 calories, 17.8 g fat (7.4 g saturated fat), 747 mg sodium, 35.8 g carbs, 1.5 g
fiber, 1.8 g sugar, 24.2 g protein (calculated with 8 oz pasta and 1 oz parmesan cheese per
serving
)
Pasta is considered a no-no by many dieters when it comes to weight loss dinner recipes,
but if done right, noodles can be a sound addition to any weight loss diet plan. In this recipe,
the addition of green beans means you're taking in more fiber- and protein-filled calories and
fewer calories from empty carbs. To further tip the ratio of veggies to carbs in your favor, add
an extra cup of green beans or another vegetable like bell pepper or asparagus
.

27. Eat This! Tip
Don't love the idea of eating white pasta? Use a whole grain variety or pick up a box of
Banza Chickpea Shells. Banza is made from a combination of chickpeas, tapioca, and pea
protein so it has three times the fiber and twice the protein of regular pasta. Boil a pot to
increase the nutrition of these healthy dinner ideas
!
Get the recipe from My Name is Yeh
.
24

28. One Pot Lemon Orzo Shrimp
Courtesy of Damn Delicious
Total Time: 40 minutes
Serves: 4
Nutrition: 410 calories, 10 g fat (2.8 g saturated fat), 544 mg sodium, 42 g carbs, 3.1 g fiber,
5 g sugar, 38.7 g protein (calculated with low sodium chicken broth
)
This hearty dish has all the makings of a solid, flavor-packed meal: carbs, veggies, shrimp
and a plethora of spices. Best of all, it's completely customizable. Not a fan of tomatoes or
peas? Add in your favorite veggies
.
Get the recipe from Damn Delicious
.
25

29. Skillet Chipotle Chicken Enchilada Bake
Courtesy of What's Gaby Cooking
Total Time: 30-50 minutes
Serves: 6
Nutrition: 438 calories, 13.6 g fat (7.4 g saturated fat), 906 mg sodium, 44.4 g carbs, 9.3 g
fiber, 4.6 g sugar, 34.7 g protein
This cheesy, eight-ingredient enchilada dish comes together with the help of just two pieces
of cookware. And thanks to the addition of fiber-filled black beans, this meal will keep your
belly full and you brain sharp
.
Get the recipe from What's Gaby Cooking
.
26

30. Single Serving Tomato Sourdough Soup
Courtesy of My Name is Yeh
Total Time: 20 minutes
Serves: 1
Nutrition: 98 calories, 3.9 g fat (0.6 g saturated fat), 174 mg sodium, 13.3 g carbs, 1.7 g
fiber, 4.4 g sugar, 3 g protein (calculated without added salt
)
Treat yourself and your taste buds to a comforting, low-cal meal for one. Pair this
nutrient-filled soup with our go-to grilled cheese with apples and bacon for a satisfying duo
that will hit your dinner table in 20 minutes flat
.
Get the recipe from My Name is Yeh
.
27

31. Maple-Soy Glazed Salmon
Courtesy of Cooking Classy
Total Time: 15 minutes
Serves: 4
Nutrition: 227 calories, 1.6 g fat (0 g saturated fat), 904 mg sodium, 19.1 g carbs, 15.8 g
sugar, 36.9 g protein
Not only is it possible to make a restaurant-worthy meal with just five ingredients, it's also
extremely easy. Plus, with just 227 calories, this dish is likely far healthier than anything your
local Hibachi restaurant is serving up. Pair the fish with some brown rice and some
Asian-inspired frozen veggies to pack some extra fiber and nutrients into your meal
.
Get the recipe from Cooking Classy
.
28

32. Gnocchi Skillet with Chicken Sausage and Tomatoes
Courtesy of The Kitchn
Total Time: 10-15 minutes
Serves: 4
Nutrition: 235 calories, 2.5 g fat (0.5 g saturated fat), 352 mg sodium, 41.7 g carbs, 1.3 g
fiber, 2.4 g sugar, 12.5 g protein
A sausage dish with under three grams of fat!? Woohoo! Pair it with a simple side salad for a
veggie-packed meal even your kids will want to eat
.
Get the recipe from The Kitchn
.
29

33. 5
-
Ingredient Chili
Courtesy of Gimme Some Oven
Total Time: 50 min
Serves: 4
Nutrition: 249 calories, 5.3 g fat (1.9 g saturated fat), 706 mg sodium, 23 g carbs, 9 g fiber,
11 g sugar, 29.4 g protein (calculated with ground beef
)
Not only is this chili delicious and super filling, it's also one of the easiest weight loss dinner
recipes to make thanks to its short ingredient list. But those aren't the only reasons you
should put spoon to mouth: The body has to work harder to digest protein than carbs or fat,
so eating a protein-heavy meal like this one can help you burn calories. And to rev your
metabolism even further, sprinkle on some extra chili powder. The spice gets its heat from a
compound called capsaicin, one of nature's most potent fat burners
.
Get the recipe from Gimme Some Oven
.
30

34. Savory Steel Cut Oatmeal
Courtesy of Cookie and Kate
Total Time: 35 min
Serves: 4
Nutrition: 295 calories, 13.4 g fat (4.3 g saturated fat), 287.5 mg sodium, 29.8 g carbs, 5 g
fiber, 0.2 g sugar, 13.7 g protein
If you've never considered oatmeal for dinner, it's definitely time to. This savory oatmeal
recipe is perfect for any meal because it's quick to make, packed with protein, and
completely delicious
.
Get the recipe from Cookie and Kate

35. .
Click here to watch the video