The best diet and easy recipe ideas

It is not because our activities are reduced in the evening that we should not eat anything else in the evening. Discover expert tips to balance your dinner and our gourmet and light recipes for your meals!

Should we eat lighter in the evening? This is a question that comes up often. “Logic dictates that dinner should be more frugal than other meals of the day because we don’t exert ourselves at night or during sleep.” answers Marie-Laure André, dietitian-nutritionist.

However, the body undergoes a long fast between dinner and breakfast and needs calories to ensure basic functions (cardiac, respiratory, etc.). Not to mention that hunger can prevent us from falling asleep or wake us up long before we wake up. “If a light meal is recommended in the evening, it is above all to preserve the quality of rest: a hearty meal, rich in fat and alcohol, alters sleep and sleep cycles”says Marie-Laure André.

The ideal dish will consist of the following foods:

  • cooked vegetables whose richness in fiber will bring you satiety;
  • with starch, preferably whole, such as rice, pasta, semolina or even bread and/or legumes such as lentils, chickpeas, dried beans… which will prevent cravings in the evening or at night;
  • A little protein : a slice of ham, an egg, fish, lean meat… an essential macronutrient for the body’s cells and for the maintenance of muscle mass, such as lean meat, fish, tofu;
  • Source of lipids : 1 tablespoon of vegetable oil, a knob of butter, oleaginous seeds;
  • A simple dessert : a yogurt, a fromage blanc, a skyr and/or a fresh fruit or compote without added sugar.

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

From this basis, it is easy to imagine a recipe for weight loss! Be it roasted fish and vegetables with a serving of rice, or even a risotto with shrimps and leeks, but also lasagna without béchamel (add more tomato sauce), etc.

A light and gourmet meal, is it possible?

Even when you want to prepare a light, slimming and healthy meal, pleasure at the table and in the kitchen counts! Just choose gourmet and low-calorie ingredients: light cream in a pasta dish, cancoillotte, a cheese that contains only 6% fat, some steamed potatoes, a handful of seeds in a mixed salad… You can also enhance the flavors of your dishes with fine herbs (thyme, bay, parsley, tarragon), spices (turmeric, curry, red pepper) and condiments (mustard, capers) as well as garlic and some onions. A recipe for weight loss is quickly found with what you have in your kitchen!

Our ideas for delicious light dishes for the evening

Chicken recipe with mustard and light cream

Ingredients for 4 people

  • 4 chicken fillets;
  • 100 g of mushrooms;
  • 100 g of light cream;
  • 1 shallot;
  • 1 box of mustard;
  • 1 box of olive oil;
  • salt and pepper

Cut the fillets into aiguillettes.

Chop the mushrooms and the shallot.

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

When well colored, add the mushrooms, light cream, mustard. Let simmer for 10 minutes.

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

Soft red almond berry recipe

Ingredients for 4 people

  • 1 egg;
  • 30 g wheat flour;
  • 20 g of almond powder;
  • 50 g 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 together. Arrange your dough in muffin tins and add the rest of the fruit on top.

Bake for 30 minutes at 180º. It’s ready!

Zucchini pasta salad recipe

Ingredients for 4 people

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

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

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

Add the pasta.

Prepare a vinaigrette with olive oil and mustard.

mix well

Recipe for cottage cheese mousse and fruit coulis

Ingredients for 4 mousses

  • 400 g of skyr or fromage blanc;
  • 100 g of egg white;
  • 100 g of fruit puree of your choice;
  • Agave syrup.

Whip the egg whites firmly. Mix the agave syrup with the cream cheese and gently fold in the egg whites.

Pour into jars and refrigerate at least overnight.

The next day, pour the fruit coulis over the top. Let the wax sit for an hour. Taste!

Pizza recipe with zucchini dough

Ingredients for 4 people

For the mass

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

To garnish

  • Tomato sauce ;
  • ½ ball of mozzarella or slices of goat cheese;
  • Some fresh mushrooms from Paris;
  • Slice of raw ham;
  • rocket

Preheat the oven to 220°.

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

In a bowl, mix the grated zucchini, egg, flour and oregano and knead until you get a homogeneous paste. Spread it on a baking tray lined with baking paper. Bake for 20 minutes.

Then roll out the filling. First the tomato sauce and then the ingredients you choose on top: ham, cheese, salmon, vegetables…

Put your preparation back in the oven heated to 220° for 10 minutes.

Add a few rocket leaves on top. It’s ready!

Sea bass recipe with mustard and lemon en papillote

Ingredients for 4 people

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

Preheat the oven to 180°.

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

Cut a sheet of parchment paper large enough to wrap around the bass. Pour the olive oil and place the fish on top. Sprinkle with lemon juice and, with a brush, spread it over the aged mustard. Close the aluminum foil.

Place your preparation on a baking tray and bake for about 30 minutes. Serve straight away, accompanied by steamed vegetables and a serving of brown rice.

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