Healthy Diet Plan for Women: Dinner
It’s time to round up the healthy meals section of the healthy diet plan for women series before we get into smart snacks and in depth supplement suggestions, how is your diet going so far? Have you enjoyed the healthy breakfast ideas and the healthy lunch ideas?
Hopefully by now you are noticing some great results and feeling great after eating healthier meals, but the dinner is also an important part to keep your metabolism burning on the most nutritious and beneficial foods of the day. We usually have a little more time to prepare our dinners but again this really depends on preparing a little beforehand and having all the right veggies, herbs, spices and lean meats.
A reminder that this meal plan is to go hand-in-hand with the fitness plan that I created for you women specifically, you can catch up on that starting here – Fitness Plan for Women.
Ok, ready for the healthy dinner ideas? One thing to remember is to include as much veggies as you like and have fun with spices! Let’s go…
Sample Healthy Diet Dinner Plan for Women
Healthy Dinner Idea 1: Red Curry Jacked Snapper
2 Fillets (6 oz) red snapper (salmon or tuna will also work)
1 Tbsp red curry paste
1 Cup light coconut milk
1 Cup sliced shitake or cremini mushrooms
1 small head bok choy (or 4 baby bok choy)
1/2 Tbsp brown sugar
1 lime juice
1 tsp canola oil
1. In a small saucepan, combine the coconut milk, curry paste, and brown sugar. Cook over low heat until it thickens slightly, about 10 mins. Add half of the lime juice.
2. Chop the bok choy into bite-sized pieces and boil them until they’re slightly tender but still firm, about 5 minutes. Drain.
3. Heat the oil on medium in a sauté pan or cast-iron skillet. Salt and pepper the fillets and place them, skin side down, in the pan. Cook 4 to 5 minutes, until the skin is crisp and golden. Flip and cook 2 to 3 minutes, until the fish flakes with gentle prodding from a fork.
4. Remove the fillets from the pan and immediately add the shiitakes, bok choy, and remaining lime juice. Cook for 3 minutes. Divide the vegetables between two plates, place a fillet on top of each, and drizzle the curry sauce around the fish. Makes 2 servings
Per Serving 390 calories: 45g protein, 23g carbohydrates, 14 g fat (7 g saturated), 5 g fiber, 700 milligrams sodium
Healthy Dinner Idea 2: Hearty Seafood Penne
2 oz penne pasta
12-14 medium precooked, peeled shrimp
2 tbsp crumbled Gorgonzola cheese
3 cups chopped baby spinach
1 tomato, chopped
2 tbsp chopped walnuts
3 tbsp ready-made pesto
1. If you’re using frozen shrimp, defrost them by running warm water over them.
2. Cook the pasta according to package directions; drain and transfer it to a large bowl.
3. Add the shrimp, cheese, spinach, tomato, walnuts, and pesto, stirring well to help wilt the spinach and mix in the pesto.
Per Serving: 240 calories, 10g protein, 16g carbohydrates, 16g fat, 6g fiber, 340 milligrams sodium
Healthy Dinner Idea 3: Chile Basil Chicken
1 lb boneless, skinless chicken breast
2 Thai bird chilies or serrano chilies
1 tsp soy sauce
2 cups loosely packed fresh basil
1 Tbsp fish sauce
3 cloves garlic
1/2 Tbsp peanut oil or canola oil
1 tsp sugar
1 tsp fresh cracked pepper
1/2 Tbsp red-chili paste
1. Chop the garlic and chilies finely. Then use the side of your knife to press them together into a rough paste. Add a pinch of salt.
2. Preheat a wok or stainless-steel sauté pan over medium-high heat. Add the oil and the garlic-chili paste you just made, and fry for 2 to 3 minutes, being careful not to burn the garlic. Chop the chicken into small pieces and add them to the pan, cooking them until they’re lightly browned, about 3 to 4 minutes. Add the soy sauce, fish sauce, chili paste, and sugar, and continue to cook until the chicken is done all the way through, another 3 to 4 minutes.
3. Add the pepper and basil and cook until the basil is just wilted, about 2 minutes. Serve immediately.
4. Serve with: 1/2 cup each of steamed bok choy and prepared brown rice Makes 4 servings.
Per Serving: 160 calories, 24g protein, 3g carbohydrates, 5g fat (1 g saturated), 1 g fiber, 490 milligrams sodium
Healthy Dinner Idea 4: Red-Vino Grilled Salmon
1 shallot, minced
1/2 cup red wine
1/4 cup balsamic vinegar
1/2 stick salted butter, softened for an hour at room temperature
1 1/2 tsp fresh thyme leaves
Salt and fresh cracked pepper to taste
2 fillets of salmon (preferably wild), 6 oz each
1. Combine the shallot, wine, and balsamic vinegar in a saucepan over medium-low heat and cook until the liquid is reduced by half, about 10 minutes.
2. Allow the wine reduction to cool and then add the butter, along with the thyme and a few pinches of fresh cracked pepper. Use a spatula to thoroughly mix the ingredients, and then scoop the mixture onto a sheet of plastic wrap. Roll it up, twist the ends to form a log, and store that in the freezer while you cook the fish. (You can do these first steps ahead of time. The wine butter will keep for 2 weeks in the fridge.)
3. Preheat a grill or grill pan on medium high. Rub the salmon with olive oil, salt, and pepper, and lay the fish, skin side down, on the grill. Cook it for 4 to 5 minutes, flip, and cook it 2 to 3 minutes longer for medium.
4. Serve the hot salmon with a slice of the red-wine butter melted on top. Makes 2 servings.
Eat with: Grilled asparagus.
Per serving: 440 calories, 44g protein, 8g carbohydrates, 20g fat, 150 milligrams sodium
Healthy Dinner Idea 4: Seared Tuna Mandarin Tataki
2 tuna steaks (roughly 1/2 pound each)
1/2 cup of chopped onion
1/4 Tsp crushed red pepper flakes
1/2 Tsp minced garlic
1 Tbsp lime juice
1 Tbsp of balsamic vinegar
1 Tsp of brown sugar
2-3 mandarin oranges chopped
1/3 cup of chopped avocado
1/3 cup of chopped tomato
Vegetable oil spray
1. Rinse off the tuna steaks and pat dry. Set them aside.
2. Heat a medium saucepan on medium-high heat. Spray with a light coating of the vegetable spray.
3.Saute the onions and garlic for about 5 minutes, until the onions are tender.
4. Add the brown sugar, vinegar, and pepper flakes. Allow to cook until the sugar dissolves, or about 2 to 3 minutes.
5. Remove from heat and add the rest of the ingredients, except the tuna. Cover the pan with a lid to keep hot.
6. Spray a large skillet with the vegetable spray and heat up on medium-high heat.
7. Saute the tuna steaks for about 5 minutes per side until fish easily flakes with a fork.
8. Cut the 2 steaks in half to make 4 portions, and pour the mandarin orange mixture over the steaks to serve. Makes 4 servings.
Per serving: 205 calories, 24g protein, 13g carbohydrates, 7g fat, 73 milligrams sodium
Conclusion: Healthy Diet Plan for Women Dinner
There we go, you’ll notice a I concentrated a ton on seafood so you can have hearty meals full of Omega 3 fatty acids which help keep your heart and aerobic system working at the best efficiency they can which will help you when exercising.
Adjust the portions accordingly to make sure you are feeling almost but not totally full so you can have some space for a healthy snack afterwards before dinner. I will be including healthy snacks in an upcoming article as well as supplements you should include in your diet.
As always I appreciate it if you give me feedback and leave other ideas on this article by leaving a comment below…