7 Menu Low Fat Dinners Ideas

7 menu low-fat dinners ideas Many people who are on a diet maintain their weight by avoiding dinner. Though actually allowing a hungry stomach can make you insomnia and risk staying awake at night to eat more. A low-fat dinner menu can be an effective middle ground.

Dinner at night is often associated with unhealthy eating patterns due to stress and boredom. Besides eating at night, especially when in front of the TV, it often becomes out of control because portions are often uncontrolled and involve fatty foods, such as chips, cakes, or sweets. In addition, eating foods that are too close to bedtime is at risk of causing sleep and digestive disorders.


7 menu low-fat dinners ideas




A well-known nutritionist even gave advice: breakfast like a king, lunch like a prince, and dinner like a poor person. But in development, there is an assumption that whenever you eat, calories remain calories. The type of food, the calories contained in it, and the type of activity you do to burn calories are the factors that determine your weight gain.

The research did find that eating at night doubled the risk of increased body weight compared to other meal times, but this study was still conducted on animals and because weight gain could not be identified with certainty, let alone generalized. Therefore, further research is needed to determine whether dinner does cause fatter bodies.



Read too: Diet Tips


7 menu low-fat dinners ideas


Even so, you are worried about being fat because dinner can take the middle way by making a dinner menu that is not fattening and still nutritious.


Dinner menu 1

  • 140 grams of seasoned grilled salmon
  • Half a serving of brown rice
  • Half a cup of steamed broccoli
  • A cup of fat-free milk



Dinner menu 2

  • A piece of grilled chicken
  • ¾ cup of steamed potatoes
  • Half a cup of steamed carrots
  • A cup of fat-free milk



Dinner menu 3

  • Boiled spinach vegetables
  • Half a serving of brown rice
  • Pepes fish
  • Glass of water



Dinner menu 4

  • Bokcoy and tofu stir-fry
  • Half a serving of brown rice
  • A glass of lemon tea ice



Dinner menu 5

  • Half a portion of spaghetti made from whole wheat without added salt
  • A serving of vegetable salad with olive oil
  • A glass of mineral water



Dinner menu 6

  • Kebab filled with tomatoes, mushrooms, onions, and roasted chicken skin without skin
  • A cup of fruit juice



Dinner menu 7

  • 55 grams of steak tenderloin
  • A cup of small potatoes
  • Salad filled with tomatoes and green vegetables with olive oil
  • A cup of mineral water



You can design your own favorite dinner menu with ingredients that are easily available on the market. Currently, there are also many choices of healthy recipes online that can be accessed easily. You can choose recipes with more or less the same ingredients to minimize expenses.

Here are some food choices that can be combined in your dinner menu.

  • Olive oil can be used, either for sauteing or as a mixture of salads, as a healthier source of fat.
  • Fish such as sardines, salmon, and mackerel can be a source of omega-3 fatty acids that are good for heart health. Target to consume at least two portions of fish a week.
  • Avocados, which are also good for the heart, can be processed into juice or into bread. Besides that, consumption of avocados also makes the body more easily absorb nutrients.
  • Target to consume at least 2-3 cups of green vegetables a day, such as broccoli, kale, and spinach.
  • Eggs are a good and cheap source of protein. Boiled eggs are healthier to eat than fried eggs in an oil bath.


To prevent weight gain due to dinner, you should avoid eating while watching TV, limit the portion of the dinner menu, avoid eating snacks again after eating the main menu, and preferably have dinner before 8:00 p.m.

Read too: 
What to Eat to Control Diabetes