Finding the right foods to eat at dinnertime can be challenging, especially if you’re aiming to lose weight and build muscle. To guide you, we consulted Tara Collingwood, a Board Certified Sports Dietitian and co-author of the “Flat Belly Cookbook for Dummies.” She emphasizes that a well-balanced dinner should include lean proteins, fiber-rich carbohydrates, and healthy fats. “This combination helps keep you full longer, stabilizes blood sugar levels, and aids in muscle repair overnight,” she explains. According to Collingwood, the key is not in complex recipes but in choosing the right ingredients.

One of her top recommendations is salmon, a nutrient-packed fish. “Salmon is an excellent dinner choice due to its high omega-3 content, which helps reduce inflammation and supports muscle recovery,” Collingwood notes. “Plus, it’s highly satisfying, which can aid in controlling your appetite.”

Another suggestion is boneless, skinless chicken breast or thighs. “Chicken is a lean source of high-quality protein, providing essential amino acids for muscle repair and growth,” says Collingwood. She advises pairing chicken with vegetables and a whole grain for a well-rounded, nutritious meal.

Salmon

The first dinner food she recommends is a nutrient-dense fish. “Salmon is one of the best dinner proteins because it’s rich in omega-3s, which reduce inflammation and support muscle recovery. It’s also incredibly satisfying, which helps with appetite control,” says Collingwood.

Chicken Breast or Chicken Thighs

Next up, boneless skinless chicken breast or thighs. “Chicken is a lean, high-quality protein that provides the amino acids your muscles need to repair and grow,” says Collingwood. “Pair it with veggies and a whole grain, and you’ve got a perfect, balanced plate.”

Lentils

If you want to eat a legume that will keep you full, grab some lentils. “Lentils are a plant-based powerhouse! I love them because they offer protein, fiber, and slow-digesting carbohydrates. This combo keeps you full and supports steady energy, which is key when managing weight,” says Collingwood.

Lean Ground Turkey

Lean ground turkey is another essential dinner food for weight loss. “Lean ground turkey is versatile and high in protein. It’s great for quick weeknight meals like stirfry, tacos, or bowls, and it supports muscle building while keeping calories in check,” says Collingwood.6254a4d1642c605c54bf1cab17d50f1e

Quinoa

A great grain for weight loss? Quinoa. “Quinoa is one of the few plant foods that contains all nine essential amino acids. It’s packed with fiber and minerals and works well as a dinner base when you want to feel satisfied without overeating,” says Collingwood.

Non-Starchy Vegetables

Load your plate with non-starchy veggies, including broccoli, Brussels sprouts, and zucchini. “Non-starchy vegetables are a no-brainer because they add volume and fiber without many calories. When your plate is half veggies, you naturally reduce calorie intake while still feeling full. They’re also packed with antioxidants that help recovery,” says Collingwood.

Sweet Potatoes

The final item to add to your plate? Sweet potatoes. “Sweet potatoes provide complex carbs that refill muscle glycogen, making them ideal for active people. They’re nutrient-dense, high in fiber, and pair perfectly with lean protein for a well-balanced dinner,” says Collingwood.

Make Sure to Have a Protein, Fiber, and Nutrient-Dense Carbs

The bottom line? “Weight loss and muscle gain aren’t about eating less, it’s about eating smart. Build your dinner around protein, fiber, and nutrient-dense carbs, and you’ll support your metabolism, recovery, and appetite all at the same time,” Collingwood concludes.