Dinner Meal Plan for Fat Loss and Energy

Protein Source: Grilled Salmon (or Chicken)

• Why: Rich in high-quality protein and omega-3 fatty acids, salmon supports muscle repair and provides anti-inflammatory benefits, while chicken offers a lean, low-fat alternative.

• Portion: 150-200g of grilled salmon or chicken breast (about the size of your palm).

Vegetables: Roasted Broccoli and Cauliflower

• Why: These cruciferous vegetables are high in fibre and antioxidants. They keep you full without adding many calories and help maintain gut health.

• Preparation: Roast 1 cup of each with a drizzle of olive oil, garlic, and pepper.

Healthy Fat: Avocado and Olive Oil

• Why: Avocado provides monounsaturated fats, which help with fat burning and satiety. Olive oil adds healthy fats without spiking insulin levels, making it ideal for a fat-loss plan.

• Portion: ¼ to ½ an avocado with a drizzle of olive oil over the roasted vegetables.

Complex Carbs (Optional, Based on Activity Level): Sweet Potato or Quinoa

• Why: For those with higher activity levels, adding a small portion of slow-digesting carbs can help replenish glycogen stores and support recovery without promoting fat storage.

• Portion: ½ cup of cooked sweet potato or quinoa (adjust based on your goals).

Hydration: Lemon-Infused Water or Herbal Tea

• Why: Staying hydrated helps flush out toxins, supports digestion, and curbs overeating. Adding lemon to water can also improve metabolism.

Why This Works for Fat Loss:

• High Protein: Protein increases the thermic effect of food, meaning your body burns more calories digesting it, while also preserving muscle mass.

• Healthy Fats: Good fats from avocado and olive oil help you feel satiated and prevent cravings for unhealthy snacks later in the evening.

• Fiber-Rich Vegetables: They keep you full, promote digestion, and provide essential nutrients without adding many calories.

• Low in Carbs: Keeping carbs lower at dinner allows your body to burn fat overnight rather than store excess carbs as fat.

Timing:

• When to Eat:

  • Eat dinner around 2-3 hours before bed to allow proper digestion.

  • Adjust portion sizes based on your activity level, more active individuals may need slightly larger portions of protein and complex carbs.

Hope this helps, happy dinner making

xx