8+ Easy Healthy Dinner Recipes To Lose Weight

Healthy dinner recipes to lose weight can include easy-to-prepare and budget-friendly options. These meals are not only simple to make but also packed with nutrients to support your weight loss journey without breaking the bank.

My Go-To Healthy Dinner Recipe to Lose Weight

As someone who’s navigated the ups and downs of menopause, finding the right meals to support my health and weight goals became a top priority. 

After experimenting in my kitchen, I’ve found my go-to healthy dinner recipe to shed those stubborn pounds and keep me feeling energized.

Here’s what I do: I keep it simple and satisfying. It’s easy, affordable, and doesn’t take much time to prepare, which is perfect for busy evenings.

8+ Budget-Friendly Healthy Dinner Recipes to Lose Weight

1. Baked Marinated Chicken

healthy dinner recipes to lose weight


  • 4 boneless, skinless chicken breasts
  • 1/4 cup olive oil
  • 2 tablespoons soy sauce
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • Salt and pepper, to taste


  1. Whisk together olive oil, soy sauce, honey, minced garlic, dried oregano, thyme, paprika, salt, and pepper.
  2. Place chicken breasts in a bag or dish.
  3. Pour marinade over chicken, ensuring each breast is coated.
  4. Marinate chicken in the refrigerator for 4-6 hours or overnight, turning occasionally.
  5. Grill for 6-8 minutes per side or bake at 375°F (190°C) for 25-30 minutes until cooked.

Health Benefits:

  • Lean protein from chicken helps build and repair muscle tissue, aiding in weight loss.

2. Lentil Soup with Spinach and Carrots

healthy dinner recipe


  • 1 cup dried lentils
  • 4 cups vegetable broth
  • 2 cups chopped spinach
  • 1 cup diced carrots
  • 1 onion, chopped
  • 1 tomatoes, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Olive oil


  1. In a large pot, heat olive oil over medium heat. Add chopped onion and minced garlic, and sauté until fragrant.
  2. Add diced carrots and tomatoes, and cook for another 2-3 minutes.
  3. Rinse lentils under cold water, then add them to the pot.
  4. Pour in vegetable broth and bring to a boil. Reduce heat and let simmer for 20-25 minutes or until lentils are tender and place it in the blender.
  5. Stir in chopped spinach.
  6. Season with salt and pepper to taste.
  7. Serve hot and enjoy!

Health Benefits:

  • Lentils are rich in fiber and protein, promoting fullness and aiding in weight loss.
  • Spinach and carrots are packed with vitamins, minerals, and antioxidants, supporting overall health.
You may also want to check out our 20 best breakfasts for weight loss!

3. Quinoa Salad with Mixed Greens and Boiled Chicken

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  • 1 cup quinoa
  • 2 cups mixed greens (such as spinach, cucumber, kale)
  • 2 chicken breasts, grilled or boiled
  • Tomatoes, sliced
  • Cucumber, sliced
  • Kale (optional)
  • Red onion, thinly sliced
  • Olive oil
  • Lemon juice
  • Salt and pepper to taste


  1. Cook quinoa according to package instructions and let it cool.
  2. In a large bowl, combine cooked quinoa, mixed greens, chicken slices, cherry tomatoes, cucumber, and red onion.
  3. Drizzle olive oil and lemon juice over the salad.
  4. Season with salt and pepper to taste.
  5. Toss everything together until well combined.
  6. Serve chilled or at room temperature and enjoy!

Health Benefits:

  • Quinoa is a complete protein and high in fiber, helping to keep you full and satisfied.
  • Mixed greens and vegetables provide essential vitamins, minerals, and antioxidants for overall health and weight management.

4. Stir-Fry Tofu over Brown Rice

healthy dinner to lose weight


  • 1 block firm tofu, pressed and cubed
  • Onion leeks and carrots
  • Soy sauce
  • Garlic powder
  • Ginger powder
  • Olive oil
  • Cooked brown rice


  1. In a large skillet, heat olive oil over medium heat. Add cubed tofu and cook until golden brown on all sides.
  2. Remove tofu from the skillet and set aside.
  3. In the same skillet, add more olive oil if needed and sauté the carrots and leeks until tender-crisp.
  4. Add tofu back to the skillet and season with soy sauce, garlic powder, and ginger powder to taste.
  5. Cook for another 2-3 minutes, stirring occasionally.
  6. Serve the tofu and leeks and carrots over cooked brown rice.
  7. Enjoy your delicious and nutritious meal!

Health Benefits:

  • Tofu provides plant-based protein, while vegetables offer fiber and essential nutrients for weight management.
  • Brown rice is a whole grain rich in fiber, promoting fullness and supporting digestive health.

5. Spinach and Cucumber Whole Wheat Pasta With Pea

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  • Whole wheat pasta
  • Fresh spinach leaves
  • Sliced cucumber
  • Green peas
  • Garlic, minced
  • Olive oil
  • Red pepper flakes (optional)
  • Salt and pepper to taste
  • Grated Parmesan cheese (optional)


  1. Cook whole wheat pasta according to package instructions.
  2. In a skillet, heat olive oil over medium heat. Add minced garlic and cook until fragrant.
  3. Add the green peas and cucumber to the skillet and cook until they release their juices and become tender.
  4. Toss in fresh spinach leaves and cook until wilted.
  5. Season with salt, pepper, and red pepper flakes if desired.
  6. Combine the cooked pasta with the spinach, peas, and cucumber mixture.
  7. Serve hot with a sprinkle of grated Parmesan cheese, if desired.

Health Benefits:

  • Whole wheat pasta provides fiber and complex carbohydrates for sustained energy.
  • Spinach, cucumber, and peas are low in calories and rich in vitamins and minerals, supporting overall health and weight loss.

6. Grilled Salmon with Steamed Veggies

healthy dinner to lose weight


  • Salmon fillets
  • Fresh green beans
  • Tomatoes
  • Olive oil
  • Lemon wedges
  • Salt and pepper to taste


  1. Preheat the grill to medium-high heat.
  2. Season salmon fillets with olive oil, salt, and pepper.
  3. Grill salmon for 4-5 minutes on each side, or until cooked to your desired level of doneness.
  4. Steam green beans until tender-crisp.
  5. Serve grilled salmon alongside steamed green beans and tomatoes.
  6. Squeeze fresh lemon juice over the salmon before serving.

Health Benefits:

  • Salmon is rich in omega-3 fatty acids, which promote heart-healthy diet and may aid in weight loss.
  • Long green bean is a nutrient-dense vegetable low in calories and high in fiber, vitamins, and antioxidants.

7. Turkey Dates and Black Bean Chili

healthy recipes for dinner for weight loss


  • 1 lb lean ground turkey
  • 1 can black beans, drained and rinsed
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 cup dates
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Optional toppings: avocado, Greek yogurt, cilantro


  1. In a large pot, brown ground turkey over medium heat until cooked through.
  2. Add chopped onion, dates, minced garlic, and diced bell pepper to the pot. Cook until vegetables are softened.
  3. Stir in black beans, diced tomatoes, chili powder, and cumin.
  4. Season with salt and pepper to taste.
  5. Simmer the chili for 20-30 minutes to allow flavors to meld.
  6. Serve hot, topped with optional toppings like avocado slices, Greek yogurt, or fresh cilantro.

Health Benefits:

  • Lean ground turkey provides protein to support muscle mass and metabolism.
  • Black beans are high in fiber and protein, promoting feelings of fullness and aiding in weight management.

8. Eggplant Parmesan with Whole Wheat Pasta

best dinner recipe to lose weight


  • 1 large eggplant, sliced
  • Whole wheat pasta
  • Marinara sauce
  • Mozzarella cheese, shredded
  • Parmesan cheese, grated
  • Olive oil
  • Italian seasoning
  • Salt and pepper to taste


  1. Preheat oven to 375°F (190°C).
  2. Brush eggplant slices with olive oil and season with Italian seasoning, salt, and pepper.
  3. Bake eggplant slices for 20-25 minutes, or until tender and golden brown.
  4. Cook whole wheat pasta according to package instructions.
  5. In a baking dish, mix the marinara sauce, baked eggplant slices, and shredded mozzarella cheese.
  6. Mix it well and add shredded Parmesan cheese on top.
  7. Bake in the oven for 25-30 minutes, or until cheese is melted and bubbly.
  8. Serve hot.

Health Benefits:

  • Eggplant is low in calories and rich in fiber, supporting digestive health and weight loss.
  • Whole wheat pasta provides complex carbohydrates and fiber for sustained energy and fullness.

9. Taco Salad with Chicken

healthy dinner for menopausal


  • 1 lb marinated BBQ chicken
  • Taco seasoning mix
  • Mixed salad greens
  • Tomatoes, sliced
  • Avocado, diced
  • Black beans, drained and rinsed
  • Onions, chopped
  • Greek yogurt (as a healthy substitute for sour cream) – optional


  1. In a skillet, cook marinated BBQ chicken over medium heat until browned and cooked through.
  2. Stir in taco seasoning mix and water according to package instructions.
  3. In a large bowl, combine mixed salad greens, diced tomatoes, diced avocado, black beans, and onions.
  4. Tossed the chicken together.
  5. Drizzle salsa and Greek yogurt over the salad as dressing (optional)
  6. Toss everything together until well combined.
  7. Serve immediately and enjoy your taco salad!

Health Benefits:

  • Chicken is lean and high in protein, helping to build and repair muscle tissue.
  • Salad greens and vegetables provide essential vitamins, minerals, and fiber for overall health and weight management.

These diverse and nutritious dinner recipes offer variety and flavor while supporting your weight loss goals. Enjoy experimenting with these simple and delicious meals in your kitchen!

Healthy Dinners, Happy Weight Loss!

The result? A plate full of nutritious goodness that satisfies your cravings and stay on track with your weight loss journey. Plus, it’s versatile enough to mix up the flavors and keep things interesting.

So if you’re like me,  aiming to shed a few pounds along the way, give this healthy dinner recipe a try. It’s become a staple in my kitchen…

These budget-friendly and easy-to-prepare healthy dinner recipes are perfect for anyone looking to lose weight and maintain a healthy lifestyle. 

Enjoy experimenting with flavors and ingredients to create meals that suit your taste preferences and dietary needs!

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