dinnerThis is a three-part series wherein we’re educating people on what, when and in what proportion to eat, so they do not binge up while sitting in front of their computers. We’re covering dinner in this section.

Diet is the key to both: easy weight loss and muscle gain. And the simplest way to keep your digestion system safe and sound is to eat something nutritious yet light in the dinner. And as we all know- ‘you should eat breakfast like a king, lunch like a commoner and dinner like a beggar’. One of the most favorable options for dinner is soup (we’ll discuss more options in this article).

Another important thing with dinner is to have it on time, i.e., 8 pm (latest) or at least three hours before you plan to hit the bed. As, binging close to your bedtime can significantly increase your weight and is also increase your blood sugar levels for the next 24 hours. Here is a gist of healthy meals that can keep your tummy full while maintaining a healthy digestive track-

Dinner options for the Vegetarians


Soups and stews are basic while their preparing techniques are classic. No matter what veggies you have at home you can easily prepare a healthy restaurant-like soup in a jiffy. The traditional pistou (cold sauce made from cloves of garlic, fresh basil, and olive oil) soup is an easy-to-cook meal that doesn’t require a lot of efforts and tastes excellent if combined with soup sticks or two pieces of roasted garlic bread.

Food Quantity Nutrition Calories
Vegetable soup 300 ml 17g fat, 0.7g dietary fiber, 3.8g sugar, 2.1g protein, 68% vitamin A, 6% Iron, 2% calcium and 2% vitamin C 67
Soup Sticks 2 0.38g fat, 2.74g carbs and 0.48g protein 16
Roasted garlic bread 2 slices 2.11g fat, 7.52g carbs, and 1.28g protein 54


Some more options– Chipotle bean burrito (rich in carbs, proteins, and minerals), roasted eggplant and goat cheese sandwich with sprinkled black pepper and salt and a salsa dip (luscious combination of proteins, healthy fats, B-complex vitamins and magnesium), two pieces of small-sized homemade pizza with capsicum, baby corn, tomatoes and goat cheese toppings (rich in phosphorous, thiamin, calcium, vitamin- K, protein, and niacin), a big bowl of fresh sprouts + salad with two slices of whole wheat garlic bread, tandoori paneer with chutney (rich in protein, vitamin A, C, D, B-12, B-6, iron and magnesium), minestrone soup, chickpea and potato hash (loaded with iron, proteins and carbs), roasted gobhi (rich in vitamin A, C, D, B-12, B-6, iron and magnesium) and capsicum, two small-sized Makki ki roti (roasted) with a small glass of chaas or a small bowl of tomato-cucumber raita, and a chapatti with a big bowl of dal and salad are a few healthy dinner meals for the veggie lovers.

Dinner options for the Non-Vegetarians


Chicken Noodles soup is the healthiest, the delicious dinner option for all omnivore friends out there. The succulent combination of egg noodles, boneless chicken breasts, carrots and celery with savory flavors of garlic and herbs will refresh your mind, body and soul while the nutritional value will keep your spirits up.  You can combine it with two pieces of roasted garlic bread if you feel you’re going to starve even after having a bowl-full of this soup.

Food Quantity Nutrition Calories
Chicken Noodles soup 350 ml 2.3g fat, 12mg cholesterol, 53.02mg potassium, dietary fiber 0.5g, and 3.1g protein 60
Roasted garlic bread 2 slices 2.11g fat, 7.52g carbs, and 1.28g protein 50


Some more options- boiled/ roasted chicken breasts with blanched broccoli and Brussels sprouts (loaded with cancer-preventing phytonutrients and low in sodium), red onions, cherry tomatoes and blanched spinach with roasted chicken/ poached eggs (rich in proteins, complex vitamin B and good fats),  brown rice with egg bhurji (loaded with fiber and proteins), cheese and chicken quesadillas with chopped onions and tomatoes (rich in proteins and good fats), white sauce pasta with roasted chicken and less cheese and a bowl-full salad combining roasted chicken breast pieces + roughly chopped lettuce, onions, capsicum and tomatoes (rich in vitamins, proteins, folate, magnesium, manganese and iron).

Know the diet plans for- Breakfast + midmorning snack and Lunch + Teatime snack

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