7 Best Dinner Foods for Losing Weight and Gaining Muscle — Eat This Not That | XpertsReviews.com

A sports dietitian shares the best foods to support fat loss and muscle growth.

Do you want to lose weight but don’t know what to eat in the evening? We asked Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, certified sports dietitian and co-author of Flat stomach recipe book for dummieson the best dinner foods to lose weight and build muscle. “If your goal is to lose body fat and build muscle, dinner should include lean protein, fiber-rich carbs, and healthy fats,” she says. “This combination keeps you full, stabilizes blood sugar, and promotes muscle repair overnight. You don’t need complicated meals, just be smart about what goes into the meal.” Here’s what she recommends.

Salmon

The first food she recommends for dinner is nutrient-rich fish. “Salmon is one of the best dinner proteins because it’s rich in omega-3s, which reduce inflammation and promote muscle recovery. It’s also incredibly satisfying, which helps control appetite,” says Collingwood.6254a4d1642c605c54bf1cab17d50f1e

Chicken breast or chicken thighs

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

Lenses

If you want to eat a legume that will fill you up, have lentils. “Lentils are a plant-based powerhouse! I love them because they offer protein, fiber, and slow-digesting carbohydrates. This combination keeps you full and supports consistent energy, which is essential for weight management,” says Collingwood.

Lean ground turkey

Lean ground turkey is another essential food for weight loss. “Lean ground turkey is versatile and high in protein. It’s ideal for quick weeknight meals like stir-fries, tacos, or bowls, and it promotes muscle building while controlling calories,” says Collingwood.

Quinoa

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

Non-starchy vegetables

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

Sweet potatoes

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

Make sure you have carbohydrates rich in protein, fiber and nutrients

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

Lea Groth