🌙 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
Here’s a healthy meal prep for the week for a family of 4! Get creative with slow cooker meals, sheet pan dinners, freezer sandwiches, and bulk overnight oats!
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STUFF From this video:
► 8 OZ MASON JARS: http://amzn.to/2lEDel2
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► 32 OZ MASON JARS: http://amzn.to/2pP7oAT
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► POP TOP TUPPERWARE (FOR OATS): http://amzn.to/2pPq5Em
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RECIPES:
► TUNA SALAD SANDWICH: http://bit.ly/2q6UtMi
► OVERNIGHT OATS:
1/2 cup oats
1 tsp chia seeds
1/2 tsp cinnamon
1 tsp coconut sugar
1 Tbsp raisins
1 Tbsp sliced almonds
(yields 1 serving, multiply recipe for # servings you need!)
Mix dry ingredients together and store.
To prepare, add a heaping 1/2 cup mixture with 1/2 cup milk (or more, to taste). Mix together and set in the fridge overnight.
► SLOW COOKER CHILI: http://bit.ly/2r5J9hU
2 lbs chicken breast, cut into 1” cubes
1.5 cup chopped onion
1 can black beans, drained & rinsed (15 oz)
1 can great northern beans, drained & rinsed (15 oz)
1 can red kidney beans, drained & rinsed (15 oz)
2 cans diced tomatoes (29 oz)
1 can diced green chiles (7 oz)
5 cloves garlic, minced
1½ Tbsp paprika
1½ Tbsp chili powder
1 Tbsp cumin
2 tsp dried oregano
¼ tsp salt
⅛ tsp pepper
Add at Time of Cooking:
16oz frozen corn
2 cups frozen bell peppers (or fresh)
Combine ingredients (besides corn & bell peppers) into large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker with frozen corn and bell peppers. Cook on low 6 to 8 hours, or on high 2 to 3 hours.
Per 1 cup, yields 12
252 cal | 1F | 35C | 26P
► BBQ CHICKEN SHEET PAN DINNER: http://bit.ly/2pBqOr2
½ lb chicken breasts
1½ cups butternut squash cubes [or sweet potato]
1½ cups brussels sprouts, halved
2 Tbsp low-sugar BBQ sauce (enough to cover)
drizzle of oil
chili powder, salt, & pepper, to taste
Preheat oven to 425°F (220°C).
Place chicken & veggies on a baking sheet lined with parchment.
Brush chicken breasts with barbeque sauce.
Drizzle veggies with oil. Season squash with chili powder & salt, and Brussels sprouts with salt & pepper. Toss to coat.
Bake 30 minutes, until chicken reaches 160°F (70°C).
Per serving, yields 2
273 cal | 10F | 21C | 27P
► SLOW COOKER BLACK BEAN FAJITAS:
6 bell peppers, sliced ¼” – ½” thick
1 can (14.5 oz) diced tomatoes
2 cans (15 oz ea.) black beans, drained & rinsed
2 cups onion, thinly sliced, ¼” or less
2 Tbsp chili powder
1 Tbsp cumin
2 tsp paprika
¼ tsp red pepper flakes
¼ tsp salt
⅛ tsp black pepper
Combine all ingredients in large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker. Cook on low for 6 to 8 hours, or on high for 2 to 3 hours.
Yields 6 cups (4 servings).
Per 1½ cups serving:
291 cals | 0F | 60C | 15P
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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
In this easy-to-follow video, Alyssia Sheikh 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: Alyssia Sheikh
🎬 Published: 2017-05-11 15:30:01 | 🆔 Video ID: G9GMrL-wMUs
