Healthy Food: 5 Recipes For Dinner Without Gaining Weight

“Many times we don’t sleep well because we ate too much or something that made us feel heavy, so we have to know what to eat. When we sleep, the digestive system continues to function, so food will help our bodily functions to develop correctly and help us rest well,” says nutritionist Alejandra Morales.

Ideally, this meal should provide about 20-25 percent of our daily calories, to avoid going hungry and not going to bed with a heavy stomach.

Nutritionist Gabriela Morataya recommends that you choose to eat steamed or creamed vegetables for dinner, to make them easier to digest. In addition, protein is best if it comes from white meat or fish, cooked fruit, yogurt, fresh cheese, or infusions that benefit the stomach.

A healthy dinner helps improve sleep quality, control your body weight, and help you have more energy and a better mood the next day. “ If you suffer from bloating or indigestion at night, it is best to avoid raw salads and opt for cooked vegetables and fruits. Fatty, spicy, or sugary foods are also not recommended,” says Morataya.

In addition to the quality of the food, the timing is also important. Ideally, you should eat dinner at least two and a half hours before going to bed so that your body can concentrate on digestion and then only on resting. Ideally, you should eat between 6 and 8 pm, although this will vary depending on your lifestyle.

Below, the experts share some recipes for nutritious and healthy dinners that will help you get a better night’s sleep.

Recipes for a healthy dinner

Spinach burritos

Ingredients

• 2 whole wheat flour tortillas
• 3 egg whites
• Fistful of spinach
• 3 tablespoons of part-skim mozzarella cheese
• ¼ avocado
• 1 tablespoon of beans for each tortilla
• Lettuce
• Rooster’s beak

Preparation

Make the egg whites with spinach and set aside in a bowl. Heat the flour tortillas in a skillet or the microwave. Then, add a bed of lettuce, egg, beans, pico de Gallo, and finally the cheese. You can pass each burrito back through the skillet to brown it.

You can also accompany it with a lettuce and carrot salad or a lettuce and cucumber salad.

Quesadilla

Ingredients

• 3 corn tortillas or 2 flour tortillas
• 3 tablespoons of mozzarella cheese
• 3 tablespoons of semi-skimmed cheese
• 1 tablespoon shredded chicken or 1 slice of turkey ham per tortilla
• Pico de gallo to taste
• Shredded lettuce to taste

Preparation

Warm the tortillas and add the mozzarella cheese, then the chicken, and then the low-fat cheese. You can reheat them to melt them well. Place them on a plate and top with lettuce and pico de gallo, you can also add two tablespoons of guacamole.

Tuna toasts

Ingredients

• 2 packages of crackers or 2 corn tortillas
• 1 avocado
• 1 tuna fillet in water
• Tomato chopped into squares
• Coriander and pepper to taste
• Mustard
• 1 tablespoon Greek yogurt

Preparation

Use half an avocado for a packet of crackers and spread it on top. Then, prepare the tuna with the tomato, pepper, mustard, and yogurt. Then add it to each cracker and decorate it with cilantro. You can accompany it with a cup of cooked vegetables or a salad of a cup and a half of spinach with grated carrot with lemon and salt.

Bowl of vegetables and panela cheese

Ingredients

• 1 ½ cup mixed greens
• 3 ounces of grilled panela cheese
• Diced tomatoes and onion
• ½ carrot finely chopped
• ½ avocado

Preparation

In a pan, place the panela cheese with the tomato and onion. Then, in a bowl, add the mixed lettuce, cheese, carrot, and avocado. If you want, you can add half a cup of cooked chicken.

Zucchini Boats

Ingredients

• 1 zucchini cut in half
• ½ chopped onion
• Natural tomato sauce
• 2 ounces cooked chicken
• 3 tablespoons of mozzarella cheese
• 2 tablespoons of semi-skimmed cheese

Preparation