Best diet and easy recipe ideas

It is not because our activity level is reduced in the evening that we should no longer eat anything in the evening. Discover expert tips to balance your lunch and our delicious and easy recipes for your meals!

Should I eat lighter in the evening? This is a question that comes up often. “Logic dictates that dinner should be more economical than other meals of the day, because we don’t stress in the evening or while sleeping.” answers Marie-Laure André, registered dietitian nutritionist.

However, between lunch and breakfast, the body undergoes a long period of fasting and needs calories to support basic functions (cardiac, respiratory, etc.). Not to mention, hunger can keep us from falling asleep or wake us up long before we wake up. “If it is recommended to eat light in the evening, it is primarily to maintain the quality of rest: hearty food, rich in fats and alcohol, disrupts falling asleep and sleep cycles”– says Marie-Laure Andre.

An ideal plate will consist of the following products:

  • boiled vegetables whose abundance of fiber will bring you satiety;
  • starchy, preferably whole grains such as rice, pasta, semolina or even bread and/or legumes such as lentils, chickpeas, dried beans…which will keep you from cravings in the evening or at night;
  • A little protein : a slice of ham, egg, fish, lean meat… an important macronutrient for body cells and for maintaining muscle mass, for example, lean meat, fish, tofu;
  • Source of lipids : 1 tablespoon of vegetable oil, a piece of butter, oil seeds;
  • A simple dessert : yogurt, cheese, skin and/or fresh fruit or compote without added sugar.

On the other hand, avoid alcohol, accumulation of fatty foods (cold meat, fried food, cheese, etc.), and stimulants such as coffee and tea.

From this basis, it is easy to imagine a recipe for weight loss! Be it fried fish and vegetables with a portion of rice, or even shrimp and leek risotto, but also lasagna without bechamel (with more tomato sauce added), etc.

Light and sophisticated food, is it possible?

Even if you want to cook easy, healthy meals for weight loss, having fun at the table and in the kitchen is important! Just choose refined, low-calorie ingredients: light cream on a pasta dish, concoillot, cheese that contains only 6% fat, a few steamed potatoes, a small handful of seeds in a mixed salad… You can also enhance the flavor of your dishes with small herbs ( thyme, bay leaf, parsley, tarragon), spices (turmeric, curry, paprika) and seasonings (mustard, capers), as well as garlic and onions. A recipe for weight loss will quickly be found with what is in your kitchen!

Our ideas for delicious light meals for the evening

Chicken recipe with mustard and light cream

Ingredients for 4 people

  • 4 chicken fillets;
  • 100 g of champignons;
  • 100 g of light cream;
  • 1 shallot;
  • 1 box of mustard;
  • 1 box of olive oil;
  • Salt and pepper.

Cut the fillet with axelbants.

Chop the mushrooms and shallots.

Heat the oil in a non-stick frying pan and fry the shallots for 2 minutes. Add the chicken and brown over high heat.

When it is perfectly colored, add mushrooms, light cream, mustard. Allow to boil over low heat for 10 minutes.

Serve hot with a portion of pasta or rice and vegetables.

Soft almond-red berry recipe

Ingredients for 4 people

  • 1 egg;
  • 30 g of wheat flour;
  • 20 g of almond powder;
  • 50 g of compote without added sugar;
  • 50 g of cottage cheese;
  • 15 g of agave syrup;
  • 20 ml of milk;
  • 150 g of red fruits;
  • Reserve 50 g of red fruit.

Mix all the ingredients. Spread the batter into the muffin tins and top with the rest of the fruit.

Bake for 30 minutes at 180°. Done!

Zucchini pasta salad recipe

Ingredients for 4 people

  • 2 zucchini;
  • 150 g of canned chickpeas;
  • 200 g of raw pasta;
  • 4 boxes of olive oil;
  • Old fashioned mustard.

Cook the pasta “al dente” and let it cool.

Wash and cut the zucchini into small cubes. Drain the chickpeas. Place the courgettes and chickpeas in a baking dish, mix well and bake at 200°C for 25 minutes, stirring halfway through.

Add the pasta.

Make a vinaigrette with olive oil and mustard.

Mix well.

Cheese mousse and fruit coulis recipe

Ingredients for 4 mousses

  • 400 g of skir or cheese;
  • 100 g of egg white;
  • 100 g of fruit puree of your choice;
  • Agave syrup.

Beat the egg whites very hard. Mix the agave syrup with the cream cheese and gently fold in the egg whites.

Pour into verrines and refrigerate for at least one night.

The next day, pour the bullets on top. Leave the wax to rest for an hour. Taste it!

Pizza recipe from zucchini dough

Ingredients for 4 people

For the dough

  • 100 g of organic wholemeal flour;
  • 1 egg;
  • 2 zucchini;
  • pepper;
  • oregano;
  • Vasily;

For a side dish

  • Tomato sauce;
  • ½ ball of mozzarella or pieces of goat cheese;
  • Some fresh mushrooms from Paris;
  • A piece of raw ham;
  • Rocket.

Preheat the oven to 220°.

Peel and grate the zucchini. Place them on a kitchen or paper towel to absorb as much water as possible.

In a bowl, mix the grated zucchini, egg, flour and oregano and knead until you get a smooth paste. We spread it on a baking sheet lined with baking paper. Bake for 20 min.

Then put the filling. First the tomato sauce, then the ingredients of your choice: ham, cheese, salmon, vegetables…

Again put the workpiece in the oven heated to 220 ° for 10 minutes.

Add a few arugula leaves on top. Done!

Sea bass recipe with mustard and lemon

Ingredients for 4 people

  • 1 bar approximately 1 kg;
  • 2 boxes of old-fashioned mustard;
  • 3 boxes of olive oil;
  • 1 lemon.

Preheat the oven to 180°.

Wash the lemon, grate it to release the juice, then cut it in half to release the juice.

Cut a sheet of parchment paper large enough to wrap around the bass. Pour olive oil and spread the fish on top. Spray it with lemon juice and use a brush to spread it over the old-fashioned mustard. Seal with foil.

Place the dough in the oven dish and bake for about 30 minutes. Serve directly with steamed vegetables and a side of brown rice.

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