If you fall victim to the dreaded “what’s for dinner?” question when you’re on a weight loss journey, we hear ya. It can be overwhelming to meal prep and plan ahead, especially at the end of a long day.
Good news, though! We did the hard part for you and rounded up tons of delicious recipes—48 to be exact—that will support your weight loss efforts and keep you happy, healthy, and satisfied.
First, a few pointers. A healthy dinner should be filled with lots of nutrient-dense and nourishing foods, with a balance of non-starchy vegetables, protein, healthy fat, and complex carbs, such as starchy vegetables and fiber-filled whole grains, says Morgan Goodstadt, RD, a Los Angeles-based registered dietitian and founder of Good Nutrition.
The way you prepare your food also makes a huge difference. “Choosing baked, roasted, sautéed, steamed, and stewed foods will typically be more nutritious than battered, breaded, and fried foods,” says Goodstadt. Another tip? Consider the quality of ingredients and cooking oils you use. She recommends using oils such as avocado oil, coconut oil, extra virgin olive oil, and ghee if you can.
Hungry? Grab your apron and put on that chef’s hat because you must try these 48 healthy recipes that are delicious, filling, and can help you lose weight. Bon appétit!
Meet the expert: Morgan Goodstadt, RD, is a Los Angeles-based registered dietitian and founder of Good Nutrition.
1. Caprese Pizza
Cheesy, crispy, and healthy? Check, check, and check. With protein-packed cottage cheese instead of mozzarella and whole-wheat grilled pizza dough for a satisfying bite, this caprese-inspired dish is perfect for lunch and dinner.
Per serving: 468 cal, 21 g fat (4.5 g sat), 10 mg chol, 842 mg sodium, 49 g carb, 9 g fiber, 9 g sugar (3.5 g added sugar), 19 g pro
Recipe by Women’s Health
2. Seared Steak With Cauliflower “Tabbouleh”
Say hello to this high-protein masterpiece with juicy steak, cauliflower florets, and a whole lot of spices. It’s light, lemony, and packed with flavor.
Per serving: About 307 cal, 19 g fat (6.5 g sat), 75 mg chol, 573 mg sodium, 10 g carb, 3 g fiber, 3.5 g sugar (0 g added sugar), 25 g pro
Recipe from Women’s Health
3. Roasted Fish And Peppers With Chickpea Pesto
There’s something ultra-refreshing about fresh fish and seasonal veggies, and this protein-packed, low-carb meal will leave your taste buds happy.
Per serving: About 521 cal, 33.5 g fat (4.5 g sat), 65 mg chol, 646 mg sodium, 23 g carb, 6 g fiber, 5.5 g sugar (0 g added sugar), 34 g pro
Recipe from Women’s Health
4. Skillet Chicken And Chickpeas
Got chickpeas? Good. This flavorful dish packs 41 grams of protein per serving and the one cup of chickpeas serves almost 50 percent of your daily iron needs. It’s a win-win!
Per serving: About 388 cal, 11 g fat (1.5 g sat), 99 mg chol, 485 mg sodium, 32 g carb, 9 g fiber, 7 g sugar (1.5 g added sugar), 41 g pro
Recipe from Women’s Health
5. Cottage Cheese Toast With Salsa Macha
Cottage cheese is having a moment and I’m here for it. This recipe is high in protein and low in carbs, and the refreshing cucumbers and fiery salsa macha adds a hint of sweetness without packing on the sugar.
Recipe from Women’s Health
6. Shrimp, Cucumber, and Tomatillo Chilled Soup
Step away from your stove because this chilled soup requires no cooking. The seafood is high in protein and the splash of coconut water will leave you extra hydrated.
Per serving: About 343 cal, 18.5 g fat (5.5 g sat), 239 mg chol, 1,581 mg sodium, 18 g carb, 6 g fiber, 7 g sugar (2 g added sugar), 28 g pro
Recipe from Women’s Health
7. Chocolate-Berry Protein Smoothie
Sometimes we all need a little smoothie action, and this protein-packed smoothie will keep you satisfied for hours. The berries, spinach, and unsalted sunflower seeds also add a major dose of vitamins and minerals.
Recipe from Women’s Health
8. Rosemary Citrus One Pan Baked Salmon
This is a healthy one-pan meal that is gluten-free, grain-free, low-carb, paleo-friendly, and Whole30-approved.
Per serving: 345 calories, 22 g fat (3 g sat), 25 g protein, 10 g carb, 5 g sugars, 3 g fiber
Recipe courtesy of Lindsay Cotter of Cotter Crunch
9. Air-Fried Spicy Chinese Eggplant
This dish is a lighter version of the traditional dish where the eggplant is typically deep fried. Not only does air-frying cut down on the oil needed for this recipe, but it also cuts down on the total calories, making it a perfect healthy dinner idea.
Per serving: 209 calories, 12 g fat (2 g sat), 12 g protein, 12 g carb, 211 mg sodium, 7 g sugars, 3 g fiber
Recipe from Jeanette’s Healthy Living
10. Vegan Enchiladas With Lentils And Sweet Potato
Made with lentils and sweet potatoes, this recipe is ideal for vegans and vegetarians. It’s also a great option for larger families to enjoy together. Simply fill a tray with as many enchiladas as you need, and you have a healthy dinner for everyone.
Per serving: 217 calories, 2 g fat (1 g sat), 9 g protein, 44 g carb, 2397 mg sodium, 13 g sugars, 11 g fiber
Recipe Courtesy of Brown Sugar & Vanilla
11. Keto Broccoli Cheese Soup
Made with low-carb veggies like broccoli and a touch of healthy fat, this velvety smooth soup is a keto dieters dream.
Per serving: 195 calories, 17 g fat, 12 g protein, 5 g carb, 803 mg sodium, 3 g fiber
Recipe courtesy of The Big Man’s World
12. Sriracha Chicken Lettuce Wraps
Not only does it require basic ingredients that you probably already have in your kitchen, but it’s paleo- and keto-friendly. Also, using lettuce wraps is an innovative way to incorporate veggies into your dinner.
Per serving: 297 calories, 11 g fat (2 g sat), 33 g protein, 15 g carb, 696 mg sodium, 11 g sugars, 1 g fiber
Recipe courtesy of What Great Grandma Ate
13. Slow Cooker Seafood Ramen
Perfect for pescatarians, this healthy dinner recipe is completely customizable to your favorite seafood and any dietary restrictions you may have. Broths and soups are also excellent for the gut because they are full of easy-to-digest nutrients and are soothing for the GI tract, says Goodstadt.
Per serving: 250 calories, 2.7 g fat (0.3 g sat), 29.5 g protein, 27 g carb, 2588.3 mg sodium, 3.9 g sugars, 1.7 g fiber
Recipe courtesy of Fit Slow Cooker Queen
14. Healthy Chicken Taco Soup
This delicious taco soup is a good one for meal prep for an easy lunch throughout the week or a fast weeknight dinner. Plus, this soup is naturally gluten-free, paleo-friendly, and Whole30-compliant. Enjoy on its own or pair it with a handcrafted side salad.
Per serving: 258 calories, 6.1 g fat (1 g sat), 30 g protein, 22.7 g carb, 1960.9 mg sodium, 10.1 g sugars, 5.1 g fiber
Recipe courtesy of All The Healthy Things
15. Quick And Easy Mongolian Beef
At only 303 calories per serving, you can easily pair this healthy dinner idea with your favorite batch of noodles or rice to create a filling yet well-balanced weeknight meal.
Per serving: 303 calories, 13 g fat (3 g sat), 26 g protein, 20 g carb, 670 mg sodium, 11 g sugars, 1 g fiber
Recipe courtesy of My Forking Life
16. Caribbean Steamed Fish
This is an excellent example of a food that is good for you and big on flavor—perfect for pescatarians and those looking for a high-protein meal that is lower in fat.
Per serving: 378 calories, 7.4 g fat (1.2 g sat), 60.5 g protein, 13.1 g carb, 794 mg sodium, 5.5 g sugars, 3.3 g fiber
Recipe courtesy of Jehan Can Cook
17. Black Garlic, Sesame, And Shitake Cod
Low in calories, but super flavorful, this healthy dinner recipe is great for pescatarians and anyone who enjoys seafood.
Per serving: 241 calories, 15.8 g fat (2.1 g sat), 20.9 g protein, 6.1 g carb, 72 mg sodium, 1.3 g sugars, 1 g fiber
18. Crispy Baked Falafel
This falafel recipe uses a combination of baking and pan-frying, so you’re not using all the oil that traditional deep frying calls for. Make it a complete meal by adding a piece of pita bread or a salad with fresh vegetables.
Per serving: 128 calories, 6.7 g fat (1.2 g sat), 4.1 g protein, 13 g carb, 261 mg sodium, 2.4 g sugars, 3.7 g fiber
Recipe courtesy of Food Heaven Made Easy
19. Easy Vegetable Stir Fry With Peanut Sauce
A vegan recipe, this healthy dinner serves five, making it a good go-to option for families looking for healthy meals that are bold in flavor.
Per serving: 388 calories, 19.7 g fat, 8.7 g protein, 47 g carb, 294.5 mg sodium, 11.6 g sugars
Recipe courtesy of Sweet Simple Vegan
20. Easy Baked BBQ Seitan
Though plant-based, the seitan in this dish offers a meaty texture that can also be enjoyed grilled.
Per serving: 138 calories, 4.6 g fat (0.6 g sat), 10 g protein, 15.6 g carb, 564 mg sodium, 4.8 g sugars, 2.5 g fiber
Recipe courtesy of Plant-Based RD
21. Aloo Gobi (Spiced Potato And Cauliflower)
Low in calories and loaded with flavorful vegetables, this recipe is great for vegetarians. You can also pair this dish with some plant or animal protein and fresh greens. Plus, all the spices used in traditional Indian cooking are loaded with antioxidants.
Per serving: 164 calories, 2.5 g fat (0.5 g sat), 5.3 g protein, 29.8 g carb, 755 mg sodium, 7.1 g sugars, 7.4 g fiber
Recipe courtesy of Tea For Turmeric
22. Slow Roasted Salmon Citrus Salad
Made with a few fresh ingredients, this simple salmon salad is a solid option for pescatarians and those practicing Whole30. Salmon and avocado are also both excellent sources of healthy fats, which help with satiety and are important for weight loss, notes Goodstadt. Pairing salmon with leafy green vegetables, tomatoes, and citrus foods creates an antioxidant- and fiber-rich meal.
Per serving: 336 calories, 21 g fat (3 g sat), 17 g protein, 20 g carb, 70 mg sodium, 11 g sugars, 5 g fiber
Recipe courtesy of Jeanette’s Healthy Living
23. Crockpot Beef Vegetable Soup
This slow cooker meal is hearty and thick, making it the ultimate comfort food that is satisfying and perfect for larger families. It’s also loaded with protein to keep you full for hours. Slow cooker FTW!
Per serving: 283 calories, 7 g fat (2 g sat), 24 g protein, 33 g carb, 11 g sugars, 8 g fiber
Recipe courtesy of Erin Clarke of Well Plated
24. Mediterranean Shrimp
If you’re following the Mediterranean diet, then you will want to try this recipe. This easy, healthy one-pan dish features shrimp baked in tomato garlic sauce with artichokes and feta. Serve with rice or pasta for a hearty yet light meal that is filling and satisfying.
Per serving: 445 calories, 24 g fat (8 g sat), 38 g protein, 17 g carb, 9 g sugars, 3 g fiber
Recipe courtesy of Erin Clarke of Well Plated
25. Mexican Stuffed Peppers
Looking to include almost all the food groups for one well-rounded meal? Toss it all together in these colorful bell peppers stuffed with authentic Mexican-spiced chicken, cheese, and rice. Plus, they make for excellent leftovers.
Per serving: 438 calories, 20 g fat (8 g sat), 32 g protein, 32 g carb, 8 g sugars, 5 g fiber
Recipe courtesy of Erin Clarke of Well Plated
26. Zucchini Pizza Boats
These pack all the flavors of pizza, but without the carb-heavy crust. It’s easy, filling, and low-carb, and you can add meat such as pepperoni or sausage to up the protein content.
Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber
Recipe courtesy of Erin Clarke of Well Plated
27. Creamy Gluten-Free Tomato Pasta
Going gluten-free does not mean you have to miss out on your favorite pasta dishes. This penne pasta with creamy tomato sauce is the ultimate dairy-free and gluten-free comfort food.
Per serving: 353 calories, 17.1 g fat (2.7 g sat), 9.2 g protein, 42.2 g carb, 186 mg sodium, 4.8 g sugars, 3.7 g fiber
Recipe courtesy of Lindsay Cotter of Cotter Crunch
28. Chinese Cauliflower Fried Rice Casserole
This is a meal prep recipe for all you low-carb eaters out there. It’s easy to make, freezer-friendly, and oh-so delicious. There are also paleo and vegetarian recipe options available.
Per serving: 165 calories, 8.8 g fat (2.4 g sat), 11 g protein, 11.8 g carb, 387.4 mg sodium, 6.2 g sugars, 2.8 g fiber
Recipe courtesy of Lindsay Cotter of Cotter Crunch
29. Mexican Salad With Chipotle Shrimp
If you are cooking for a larger group, this would be a good one to serve up. This simple kale salad is loaded with avocados, black beans, corn, creamy chipotle lime dressing, and juicy grilled shrimp for a fresh, veggie-loaded dish.
Per serving: 372 calories, 15 g fat (2 g sat), 31 g protein, 31 g carb, 1314 mg sodium, 9 g sugars, 5 g fiber
Recipe courtesy of Sommer Collier of A Spicy Perspective
30. Chicken Sausage Apple Squash Sheet Pan Dinner
This recipe is great for weekly meal preppers or those looking for a simple one-sheet pan dish for a family weeknight dinner. With only six ingredients, this recipe is packed with delicious savory, and sweet flavors that are high in protein.
Per serving: 336 calories, 15 g fat (3 g sat), 15 g protein, 38 g carb, 884 mg sodium, 14 g sugars, 5 g fiber
Recipe courtesy of Sommer Collier of A Spicy Perspective
31. Confetti Quinoa Stuffed Chicken
At 30 grams of protein per serving, this is a great recovery meal that is perfect post-workout. (Yeah, try saying that five times fast).
Per serving: 355 calories, 13 g fat (8 g sat), 30 g protein, 28 g carb, 1051 mg sodium, 2 g sugars, 4 g fiber
Recipe courtesy of Sommer Collier of A Spicy Perspective
32. One-Pot Chicken Soup With White Beans & Kale
With only 201 calories per serving, this is a low-calorie dinner you will feel good about, especially when you head back for seconds.
Per serving: 201 calories, 6.9 g fat (1.6 g sat), 15.8 g protein, 19.5 g carb, 689 mg sodium, 2.3 g sugars, 15.8 g fiber
Recipe courtesy of Minimalist Baker
33. Balsamic-Marinated Portobello Pizzas
You only need 10 ingredients for this recipe, which is also a nice choice for those who are plant-based and vegetarian.
Per serving: 301 calories, 21.6 g fat (2.8 g sat), 5.5 g protein, 22.5 g carb, 179 mg sodium, 12.1 g sugars, 4.6 g fiber
Recipe courtesy of Minimalist Baker
34. Chicken And Zucchini Stir Fry
Low in calories and high in protein, this is a healthy meal that is good for dinner or lunch at the office the next day.
Per serving: 242 calories, 6.5 g fat (1 g sat), 28 g protein, 17 g carb, 799 mg sodium, 8 g sugars, 1.5 g fiber
Recipe courtesy of Skinny Taste
35. Broiled Tilapia With Thai Coconut Curry Sauce
Coming in at just over 200 calories per serving and packed with 35 grams of protein, this recipe is also super light on carbs. Go ahead and bookmark this!
Per serving: 225 calories, 7 g fat (0 g sat), 35.5 g protein, 5.5 g carb, 1.1 g fiber
Recipe courtesy of Skinny Taste
36. Spicy Tuna Poke Bowls
This homemade poke bowl is ideal for pescatarians or those looking for a lower-calorie meal at dinner. At over 30 grams of protein per serving, this lighter-calorie meal is sure to keep you satisfied.
Per serving: 397 calories, 14.5 g fat (2 g sat), 32.5 g protein, 33.5 g carb, 864.5 mg sodium, 3 g sugars, 6 g fiber
Recipe courtesy of Skinny Taste
37. Egg Roll In A Bowl
For those avoiding fried foods, this combines all the ingredients you would find in a typical egg roll, except served up in a bowl. That means no high-calorie fried outer shell. Plus, this recipe uses coconut aminos, a coleslaw mix, and ground turkey, making this a lower-calorie meal than the OG version.
Per serving: 325 calories, 15 g fat (3 g sat), 32 g protein, 14 g carb, 393 mg sodium, 8 g sugars, 3 g fiber
Recipe courtesy of Eating Bird Food
38. Blackened Chicken Cobb Salad
This salad is packed with flavor and 46 grams of protein, making it great for those looking for high-protein recipes. Plus, it’s low-carb and keto-friendly.
Per serving: 475 calories, 25 g fat, 46 g protein, 17 g carb, 5 g sugars, 9 g fiber
Recipe courtesy of Eating Bird Food
39. Asian Chicken Lettuce Wraps
If you miss takeout, then try these wraps. It’s a well-balanced meal in terms of macros, which means you get a little bit of everything so you feel satisfied.
Per serving: 471 calories, 29 g fat, 28 g protein, 28 g carb, 908 mg sodium, 17 g sugars, 3 g fiber
Recipe courtesy of Eating Bird Food
40. Chipotle Chicken Tostadas With Pineapple Salsa
Skip the drive-thru and try these instead. Lower in calories yet higher in protein, this recipe is great for serving larger groups, whether it’s family dinner night or a get-together with friends.
Per serving: 462 calories, 26.7 g fat (6.3 g sat), 31.8 g protein, 26.8 g carb, 7.1 g sugars, 7 g fiber
Recipe courtesy of Ambitious Kitchen
41. Spinach Garlic Parmesan Orzo With Crispy Bacon
For those that still like to have their bacon and eat it too, this recipe is loaded with hearty vegetables and crispy bits of smoked bacon. Vegetarian or plant-based? Skip the bacon!
Per serving: 436 calories, 13.3 g fat (6.2 g sat), 20.2 g protein, 62.7 g carb, 2.6 g sugars, 4.5 g fiber
Recipe courtesy of Ambitious Kitchen
42. Mushroom And Black Bean Smothered Burritos
If you’re all about plants and veggies, then this vegetarian meal is for you. These smothered burritos make for the ultimate Mexican dinner.
Per serving: 486 calories, 22 g fat (10.7 g sat), 18.7 g protein, 53 g carb, 665 mg sodium, 3 g sugars, 5.4 g fiber
Recipe courtesy of Becca Heyes of Easy Cheesy Vegetarian
43. Arroz Con Pollo, Lightened Up
One serving of this lightened-up dish delivers all the protein you need for dinnertime.
Per serving: 410 calories, 8 g fat (2 g sat), 33.5 g protein, 47 g carb, 655mg sodium, 0.5 g sugars, 1 g fiber
Recipe courtesy of Gina Homolka of Skinny Taste
44. Eggplant And Zucchini Lasagna
Make this delicious plant-based dish for dinner and enjoy leftovers all week long.
Per serving: 313 calories, 20 g fat, 16 g carbs, 4 g fiber, 21g protein.
Recipe courtesy of Men’s Health
45. Shaved Zucchini Salad
A great vegetarian meal, you can make this meal paleo and Whole30 by skipping the feta.
Per serving: 430 cal, 35 g fat (7 g sat), 26 g carbs, 15 g sugar, 610 mg sodium, 6 g fiber, 10 g protein
46. Jalapeño-Watermelon Salad
Plant-based and vegetarian, this recipe is low in calories and can be paleo and Whole30 if you leave out the cheese topping. Add your protein of choice to round it out.
Per serving: 200 cal, 16 g fat (3 g sat), 13 g carbs, 9 g sugar, 470 mg sodium, 1 g fiber, 3 g protein
47. Instant Pot Beef And Barley Stew
Whether you have an instant pot or a slow cooker, this can easily feed the masses in your family or friend group.
Per serving: 485 calories, 9 g fat (2 g sat), 35 g protein, 490 mg sodium, 67 g carb, 13 g fiber
Recipe courtesy of Good Housekeeping
48. Grilled Chicken With Smoky Corn Salad
Low in fat and moderate in protein, this would be great for weekly meal prepping and also for larger families. Who says cooking a healthy dinner for a family has to be hard?
Per serving: 355 calories, 13 g fat (3.5 g saturated), 21 g protein, 315 mg sodium, 21 g carb, 2 g fiber
Recipe courtesy of Good Housekeeping
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
