🌙 Tonight’s Healthy Dinner Solution
After a long day, you deserve a dinner that’s both satisfying and supportive of your health goals. This lighter evening meal is specifically designed to nourish without weighing you down before bed. Whether you’re winding down after work, feeding the family, or prepping tomorrow’s lunch, this dinner recipe delivers comfort, nutrition, and flavor in perfect balance. Say goodbye to evening cravings and hello to restful sleep!
🍽️ Why This Dinner Works
These delicious vegan smoothie recipes are packed full of nutrients and designed to be high protein for those who need or want it!
Check out these ideas and let me know which one you are most excited try in the comments!
Timestamps
00:00 How to make vegan protein smoothies
00:05 How to make vegan green protein smoothie
01:09 Vegan Green Protein Smoothie Finished
1:23 Why smoothies are good for you
2:09 How to create high protein smoothies
4:40 How to make vegan peanut butter strawberry banana protein smoothie
5:55 Vegan peanut butter strawberry banana protein smoothie Finished
6:00 What to put into smoothies to stay full
8:00 Benefits of frozen fruit versus ice in smoothies
8:20 How to travel with smoothies
9:10 How to make Vegan Sun Butter Chocolate Smoothie
10:17 Vegan Sun Butter Chocolate Smoothie Finished
10:22 Why you need a high powdered blender
★Recipes Used★
🌱 High Protein Vegan Green Fruit Smoothie – 22g
• 2 cups loosely packed kale, stems removed if not using high speed blender (or sub spinach)
• 1 heaping cup frozen pineapple
• 1 large frozen ripe banana
• 1/2 block silken tofu
• 1 cup unsweetened coconut milk
• 2 tablespoon chia seeds
• ½ inch hunk fresh peeled ginger, optional
• 1-2 tbsp agave, optional
🌱 High Protein Vegan Peanut Butter Strawberry Banana Smoothie – 21g
• 1 ripe medium banana (frozen if you prefer)
• 1 cup frozen strawberries
• 1/4 cup gluten-free oats
• 2 Tbsp hemp seeds
• 2 tablespoon peanut butter
• 1 tbsp ground flaxseed or chia seeds
• 1 cup unsweetened almond milk, plus more to thin if necessary
• 1 – 2 pitted dates or maple syrup
🌱 High Protein Vegan Chocolate Smoothie – 28g
• 2 Tbsp hemp seeds
• 1/4 cup gluten-free oats
• 2 Tbsp sunflower butter
• 1 Tbsp chia seeds
• 1 Tbsp cacao powder
• 1 ½ cup unsweetened soy milk
• 1 – 2 dates or maple syrup (to taste)
• 1/2 tsp vanilla extract
• Optional banana
✔️Did you make this? Share a photo on IG and use #MakeItDairyFree to be featured!
Thanks so much for watching. We’d love if you could click the “Thumbs Up!” Button, leave a comment below and Subscribe to my channel!
Subscribe to our taste test channel → https://www.youtube.com/makeitdairyfree
Make It Dairy Free Website → https://makeitdairyfree.com
Weekly Newsletter (FREE Top 15 Vegan Recipes when you sign up!) → https://view.flodesk.com/pages/5fea4d2629dbe863ff62b5e4
Instagram → https://www.instagram.com/makeitdairyfree
Facebook → https://facebook.com/makeitdairyfree
Twitter → https://twitter.com/makeitdairyfree
Pinterest → https://pinterest.com/makeitdairyfree
Contact us → makeitdairyfreetoday@gmail.com
Private Facebook Community → https://www.facebook.com/groups/amazingveganrecipes
#VeganBreakfast #VeganHighProtein
★Products That I Used For This Recipe★
*Affiliate Links for products help me make these videos. Thank you for your support.
Our Photography/Videography Equipment → https://www.amazon.com/shop/makeitdairyfree
*Bamboo Straws: https://amzn.to/3p1o3AM
*Black Measuring Cups and Spoons: https://amzn.to/39Lr0B0
*Black Utensils: https://amzn.to/38AVUvP
*Bowls (Small): https://amzn.to/3wfI4YA
*Cutting Board with Handle: https://amzn.to/3dcOMaO
*Drinking Glasses: https://amzn.to/3Szlh3a
*Glass Measuring Cups: https://amzn.to/3MXIVmM
*Kitchen Knife Block Set: https://amzn.to/2Yp2qMT
*Nutribullet Smart Touch Blender: https://amzn.to/3lTVW4J
(we love this cheaper option to the Vitamix – it works great!)
*Vitamix – https://amzn.to/2XnBWea
Not all products exactly the same as in the video.
In this easy-to-follow video, Andrew Bernard | The Nard Dog Cooks walks you through creating the perfect healthy dinner that provides:
- 😴 Sleep-Friendly Nutrition: Balanced to support restful sleep, not disrupt it
- ⚖️ Light But Satisfying: Fills you up without that heavy, sluggish feeling
- 👨👩👧👦 Family-Approved: Flavors everyone will love, from kids to adults
- ⏰ Quick Weeknight Ready: On the table in 30-45 minutes or less
- 📦 Lunch Leftovers: Makes extra portions perfect for tomorrow’s meal
📊 Evening Nutrition Profile
| Nutrient | Per Dinner Serving | Evening Benefits |
|---|---|---|
| Calories | 350-500 kcal | Appropriate dinner portion |
| Protein | 30-40 g | Muscle recovery overnight |
| Complex Carbs | 30-40 g | Promotes serotonin production |
| Fiber | 8-12 g | Supports digestion |
| Healthy Fats | 12-20 g | Satisfaction & satiety |
| Sugar | <8 g | Prevents sleep disruption |
| Magnesium | Good source | Relaxation support |
*Nutritional information optimized for evening consumption. This dinner provides sustenance without disrupting sleep quality or causing nighttime hunger.
🌟 Smart Dinner Strategies
- ⏰ Timing Matters: Aim to eat dinner 2-3 hours before bedtime to allow proper digestion. Eating too close to sleep can cause discomfort and disrupt sleep quality. If you eat late, keep portions slightly smaller and avoid heavy, fatty foods that take longer to digest.
- 🥗 Vegetable Volume: Make vegetables the star of your dinner plate—they should occupy at least half the plate. This strategy increases nutrient intake while naturally controlling calorie density. Roasted, steamed, or sautéed vegetables add variety and satisfaction.
- 🍗 Lean Protein Focus: Choose easily digestible proteins like chicken breast, white fish, turkey, or plant-based options. Save heavier proteins like red meat for lunch when you have more time to digest. Protein at dinner helps prevent late-night snacking.
- 🌾 Smart Carb Choices: Include a moderate portion of complex carbohydrates like quinoa, brown rice, or sweet potato. These promote serotonin production, which aids relaxation and sleep quality. Avoid refined carbs that cause blood sugar crashes.
- 💧 Hydration Balance: Drink water with dinner but taper off 1-2 hours before bed to minimize nighttime bathroom trips. Avoid caffeinated beverages after 2 PM—caffeine can disrupt sleep for 6-8 hours after consumption.
- 🚫 Avoid Late-Night Triggers: Skip spicy foods, heavy sauces, and excessive salt at dinner if you’re sensitive. These can cause heartburn, bloating, or thirst that disrupts sleep. Keep evening meals simple and gentle on your digestive system.
👨🍳 Dinner Prep Success
- 📋 Plan Your Week: Dedicate 15 minutes Sunday to plan dinners for the week. Having a plan eliminates the 5 PM “what’s for dinner?” stress and prevents unhealthy last-minute choices or expensive takeout orders.
- ❄️ Freezer Prep: Double this recipe and freeze half in portion-sized containers. On busy nights, you’ll have a healthy homemade dinner ready in minutes—just thaw and reheat.
- 🔪 Weekend Prep Work: Chop vegetables, marinate proteins, and cook grains on the weekend. During the week, dinner becomes simple assembly rather than starting from scratch when you’re tired.
- 🍳 One-Pot Efficiency: Utilize sheet pan dinners, slow cooker meals, or one-pot recipes to minimize cleanup. Less time cleaning means more time relaxing after dinner.
- 👨👩👧👦 Family Involvement: Get family members involved in dinner prep. Even young children can wash vegetables or set the table. This builds healthy habits and reduces your workload.
- 📱 Avoid Screen Time: Make dinner a device-free zone. Eating mindfully without distractions helps you recognize fullness cues and enjoy your food more, leading to better portion control and satisfaction.
❓ Dinner Diet FAQs
🕐 What time should I eat dinner for weight loss?
For optimal weight loss and sleep quality, aim to finish dinner by 7-8 PM, or at least 2-3 hours before bedtime. Early dinners allow complete digestion before sleep and may support natural circadian rhythms. However, consistency matters more than specific timing—eating dinner at the same time daily helps regulate hunger hormones.
🍚 Should dinner be my largest meal?
Not necessarily! Many successful dieters actually make lunch their largest meal and keep dinner moderate. This approach provides energy when you need it during active hours and prevents going to bed too full. However, cultural preferences and schedules vary—find what works for your lifestyle and hunger patterns.
😴 Why do I get hungry before bed?
Evening hunger often results from insufficient dinner protein or fiber, eating too early, stress eating habits, or simple boredom. Ensure your dinner includes adequate protein (30g+) and vegetables (half your plate). If genuinely hungry, have a small protein-rich snack like Greek yogurt or a handful of nuts rather than carb-heavy options.
🍽️ Can I skip dinner to lose weight faster?
Skipping dinner isn’t recommended for most people. It can lead to excessive hunger, poor sleep, muscle loss, and compensatory overeating the next day. Instead, focus on a moderate, balanced dinner. If you’re practicing intermittent fasting, ensure you’re still meeting daily calorie and nutrient needs within your eating window.
📺 Recipe Creator: Andrew Bernard | The Nard Dog Cooks
🎬 Published: 2022-08-07 13:31:21 | 🆔 Video ID: HpmvOltQF4I
){kind=link}