While eating at night won't cause weight gain, eating a large meal that makes you exceed your daily calorie intake will. If you want to drop kilos, try this tactic: make lunch and breakfast your largest meals of the day, and make dinner a smaller meal (about 25 percent of your daily calories).
Consuming more before a light dinner ensures you have enough time to burn all those calories. If you're used to eating big meals at night and are at a loss for what to make, here's a two-week (14-day) dinner plan — all recipes are vegetarian and around 300 calories. And since meat-free meals are chock-full of fibre, you'll feel full longer, which is one way to prevent weight gain from late-night snacking. Take a peek at these 14 recipes, and make a list, so you can hit the grocery store now, prep your ingredients, and be ready to lose weight!
Monday: Indian-Spiced Chard With Tofu
This Indian-spiced chard makes a great main dish with the warming flavour of curry. Serve alongside toasted whole wheat pita, a small bowl of cooked brown rice, or roasted cauliflower. Calories: 222 Fiber: 5.3 grams Protein: 7.3 grams
Tuesday: Spicy Sweet Potato Salad
High-fibre sweet potatoes can regulate blood sugar and help you lose weight, while a spicy, antioxidant-rich red pepper and jalapeño dressing ties everything together. Thishearty dish is sure to satisfy. Calories: 270 Fibre: 4.8 grams Protein: 2.1 grams
Wednesday: Red Capsicum and Lentil Bake
You'll be surprised at how large an under-250-calorie portion of this cheesy red capsicum and lentil bake really is. Enjoy your bowl with a fresh green salad. Calories: 233 Fibre: 9 grams Protein: 11.6 grams
Thursday: Roasted Sweet Potato and Black Bean Burrito
Roasted sweet potatoes swirling with tender black beans and corn, succulent red peppers, and juicy tomatoes wrapped in a warm whole-wheat tortilla make this one delicious and gratifying meal. Pair it with a side of sautéed spinach or kale. Calories: 236 (half a burrito; save the other for tomorrow's lunch!) Fibre: 6.8 grams Protein: 6.9 grams.
Friday: Spaghetti Squash Mac and Cheese
Lighten things up with this healthy twist on mac and cheese that amps up the nutritional value as it cuts back on calories and carbs. Calories: 296 Fibre: 1.3 grams Protein: 18.2 grams
Saturday: Cauliflower Crust Pizza
If Saturday is pizza night at your house, try this veggie-powered alternative. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza! Calories: 272 Fibre: 4.6 grams Protein: 23.6 grams
Sunday: Butternut Squash Lentil Soup
This high-protein, high-fibre soup recipeis such a cinch to whip up — just throw all the ingredients in your slow cooker in the morning, and dinner is done. Since the lentils and squash get cooked for so long, they soften completely to reveal a smooth, creamy consistency. Enjoy your bowl with a few whole grain crackers. Calories: 253 Fibre: 17 grams Protein: 18.3 grams
Monday: Gluten-Free Cheesy Veggie "Pasta" Bake
If you can't have gluten, you can still enjoy this cheesy pasta dish. It's not made with gluten-free pasta — oh no! It's made with spaghetti squash and tons of other mouthwatering veggies. Add a green salad for a satisfying meal. Calories: 208 Fibre: 5.2 grams Protein: 9.7 grams
Tuesday: Black and White Bean Soup With Sweet Potatoes
This black and white bean soup with sweet potatoes is a twist on the classic black bean soup recipe. Calories: 288 Fibre: 11.3 grams Protein: 12.3 grams
Wednesday: Cauliflower "Rice" Stir-Fry
Beyond being a Paleo-friendly offering, this grain-free stir-fry has zero cholesterol, is low in sodium, and offers your entire daily recommended intake of vitamin A and vitamin C in just one meal. Calories: 278 Fibre: 8.3 grams Protein: 8.3 grams
Thursday: Polenta and Beans
This spin on the basic burrito is completely gluten-free. Instead of being wrapped in a flour tortilla, the flavorful beans and veggie mixture is served over sautéed polenta.
Calories: 284
Fibre: 10.4 grams
Protein: 11.1 grams
Friday: Spaghetti With Spinach in a White Wine Garlic Sauce
Fresh produce and a fragrant white wine and garlic sauce keep this vegan recipe low in calories but rich in flavour and nutrients like vitamins A and C. Top your dish with someslices of baked tofu. Calories: 228 Fibre: 3.4 grams Protein: 6.8 grams
Saturday: Sweet Potato, Chickpea, and Quinoa Veggie Burger
Completely vegan and easier to make than you think, this chickpea and quinoa veggie burger is flavoured with baked sweet potato, cumin, and fresh parsley. Calories: 312 (202 for the patty and roasted red pepper) plus a 110-calorie whole wheat bun. Fibre: 8.8 grams Protein: 12 grams
Sunday: Vegan Split Pea and Sweet Potato Soup
Savory, smooth, and hearty, traditional split pea soup is made with ham hocks to give it that signature salty flavour. But you can easily omit the meat and make the soup with celery and sweet potatoes for a delicious vegan twist. Enjoy your steamy bowl with a handful of your favorite whole grain crackers. Calories: 254 Fibre: 15.5 grams Protein: 19.3 grams
Source
http://www.popsugar.com.au/fitness/14-Vegetarian-Dinner-Recipes-Under-300-Calories-34529849
No comments:
Post a Comment