15 Best Dinner Ideas for Healthy Eating and Better Sleep!

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There are endless best dinner ideas you can choose for healthy eating and a good night’s sleep, even without adding weight.

None of us wants to sleep on an empty stomach, making it difficult to sleep, creating intense hunger.

Sometimes, we enjoy dinner more than the rest of the day.

A significant problem, however, is that we may sleep after a while of dinner time.

The body is under-functioning, the fat burns are not done properly, and foods are converted into pounds and fat.


You hear it said that to lose extra pounds and fat more easily, consume more foods with a low glycemic index.

But what is this index (DG), and how does it help us with?

What is the glycemic index?

The glycemic index shows how fast blood sugar rises, how many carbohydrates are contained in food, and how these foods are ranked on a scale of 1 with a higher value of 100.

For example, potatoes or processed wheat products have a high glycemic index (GD), while legumes or non-starchy vegetables such as broccoli have a low GD.

These foods help to saturate more easily.

Studies have shown those who ate low glycemic index foods lost more weight than those who ate high glycemic index foods.

Some of these foods are rich in fiber that helps with satiety, good health of the gastrointestinal tract, and better regulation of blood sugar levels.

The best dinner ideas and which ones to avoid

Did you know that eating just before going to bed is not the best thing you can do?

This is because the night choices usually contain fatty foods and plenty of calories.

That is why you need to have in your kitchen foods that are easy to digest and not high in fats. Try to eat something that will fill you up quickly and help you lose fat.

Stay away from sugary, caffeinated, and spicy foods because these foods will put extra strain on your stomach and may disturb your sleep.


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Do not allow dinner to undermine your sleep or weight!

An entirely wrong night choice is a full meal, like lunch.

There is no meaning or reason for this, and it can also burden your health.

Even the snacks you choose should contain up to 200 calories at most.

In addition, our food choices should contain complex carbohydrates and proteins, which will release amino acids in our bodies and help us sleep better.

What to remember even with the best dinner ideas

Below are foods that you can eat as a healthy snack or as a light meal to avoid gaining weight or fat.

There are ideal to avoid going to bed fasting, and they are not a regular dinner.

Drinking a glass of water and waiting 20 minutes before eating these foods will further help your goals.

Unfortunately, many snacks are one of the main causes of unwanted weight gain.

A USDA’s nutrition research has shown that we usually add more calories than those we need when we eat a snack. While, at the same time, we neglect to check if they contain any nutrients. (1)

There are even many snacks that contain large amounts of sugar or salt.

So, to lose weight and burn fat, you should choose better snacks to eat, especially before going to bed.


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The food list below can provide you with the energy and nutrients you need without adding extra pounds.

The 15 best dinner ideas

Let’s now see the 15 best dinner ideas that will fill you up without burdening your weight and sleep.

#1 Roasted tuna or salmon

With fish, it’s all about vitamin B6!

Salmon and tuna are both light and protein-rich ways to boost vitamin B6, which helps the body produce melatonin and serotonin.

Without enough vitamin B6, our bodies may face problems with tryptophan metabolism for a good and relaxed sleep.

By choosing just one of these fishes, you will have a light, satiety, and nutritious dinner.

#2 Yogurt with chopped fruit

You all know that yogurt, especially if it is organic, is an excellent snack in general.

Yogurt contains high amounts of protein, reduced fats, and sugar, and it is therefore considered an ideal snack with low calories.

In addition, yogurt contains tryptophan, which synthesizes the neurotransmitter serotonin. Serotonin creates positive emotions in the brain, helps in better sleep, and controls the hunger-satiety mechanism.

If you also add fresh fruits to yogurt, it will be a healthy, satisfying, and delicious night snack.

#3 Watermelon

It is the ultimate summer fruit, and 100 grams will add only 30 calories while it hydrates our bodies like a glass of water.

Watermelon has very few calories, allowing us to enjoy it without weight regrets.

It is a great source of the antioxidant beta-carotene, which the human body converts into crucial vitamin A.

Watermelon also contains significant vitamin C, which is responsible for the synthesis of collagen and protecting hair and skin.

#4 Salad

Another great choice and one of the best dinner foods is a salad.

Whether you make a salad with lettuce, broccoli, or cabbage for the winter, or a tomato-cucumber salad for the summer, it offers you flavor and satiety without burdening your weight or sleep.

Salad for winder or summer

You can prepare a salad with tomato, cucumber, and peppers.

If you want even more flavor, just add a little piece of cheese.

Just be careful not to accompany the salad with any sauce because then you will add numerous calories.

Better prefer one tablespoon of good olive oil with lemon juice or vinegar.

#5 Vegetable burger or sandwich

A vegetable burger or sandwich is a delicious and healthy meal that will help you lose weight and sleep well.

You can cut into small pieces 1 eggplant, 1 zucchini, 1 carrot, 1 pepper, and 5 mushrooms, add a little salt, pepper, toast, and some olive oil.

Mix it well and shape the vegetable burger or sandwich, put it in a pan, and bake for about 30 minutes at 200 °C/392 °F.

The calories you add from this mixture are about 150.

You may prepare your preferred homemade burger or sandwich recipe.

#6 Banana

Eating a banana before bed is a great choice, as it contains only 88 calories per 100 grams.

It offers to our bodies significant potassium and magnesium.

Bananas also contain tryptophan and carbohydrates, considered an ideal combination for sleep without adding weight.

In addition, the potassium and magnesium it contains relax the muscles, helping us achieve total relaxation and better sleep.

#7 Smoothie with lettuce and banana

This delicious smoothie is an excellent choice to fight insomnia.

It can control stress and anxiety levels, relaxing the whole body, and thus suppressing insomnia.

What you need:

  • 4 chamomile flowers
  • 90 grams of lettuce
  • 1 small banana
  • Juice of 1/2 lemon

How to prepare:

First, make an infusion with the chamomile flowers, and drain it in a glass.

Wash and finely chop the lettuce leaves. Add the tea water and all the other ingredients to the blender.

Let them mix well for a few minutes and drink the smoothie cool, half an hour before bed.


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#8 Cottage cheese

Cottage cheese contains significant protein, which will help to eliminate hunger.

If you do not have cottage cheese, you can eat any other cheese in smaller quantities or with fewer fats.

In addition, cheese and yogurt, contain tryptophan which creates relaxed, calm, and positive emotions while helping our sleep.

You should eat a small piece of cheese, of course. Just to not be hungry before bed and not to be full.

#9 Raw or grilled vegetables

Raw or grilled vegetables are a tasty snack that will satisfy your desire for dinner.

Vegetables also contain water that helps saturate, but it is also low in calories.

Vegetables contain many important vitamins, nutrients, and fiber while having relaxing effects on the body.

Roasted vegetables are easy to digest, and for this reason, are ideal for dinner and good sleep.

Choose whichever vegetables you like better.

You can also supplement your body with protein by adding beans, mushrooms, and a little pepper.

#10 Boiled eggs

One egg contains only 75 calories, but it gives 7 grams of high-quality protein and other important nutrients.

Eggs will keep you full for a long time.

It’s a great low-calorie evening snack; however, be careful if you already have high cholesterol levels.

In such a case, it is best to ask your doctor, first, how many eggs you can eat a week.

#11 Fruit salad with walnuts

Neither fruits nor nuts require much preparation effort.

It is an ideal choice when you are hungry, but you feel tired to prepare anything else.

Eating fruits before bed is a good practice due to the low glycemic index that fruits have.

They help in the proper supply of energy to the body through sleep, so we do not wake up hungry during the night.


In addition, both fruits and nuts contain many nutritional benefits, such as vitamins, minerals, proteins, healthy fats, and fiber.

The result is a nutritious combination that will keep you full, so you can sleep and wake up peacefully and happily.

#12 Apple slices with peanut butter

Apples and peanut butters are a fantastic duo and one of my favorite choices.

Apples are high in fiber and antioxidants. They improve intestinal health and reduce the risk of possible heart diseases.

Peanut butter can have additional benefits for heart health.

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Researchers have shown it increases good cholesterol (HDL) and lowers bad cholesterol (LDL) and triglycerides.

However, because peanut butter is high in calories, it needs moderation.

Although it rarely is associated with weight gain, it is best to consume it wisely.

With a tablespoon (15 grams) of peanut butter, a medium apple provides a healthy balance of sweet taste and less than 200 calories.

#13 Popcorn

You believe that popcorn is a high-calorie food.

This is not true if you know how to consume it properly.

Popcorn is low in calories if you do not add butter and salt.

Butter is an important factor in preventing this snack from being healthy. It is essentially only fat, and it adds a lot more calories than one might realize.

Popcorn is also a good source of fiber, and three cups have the same fiber as a cup of rice.

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To avoid preparing it yourself, choose from a shop that is low in fat and does not contain butter or salt.

#14 Kiwi

Kiwis are a low-calorie fruit and very nutritious.

A medium kiwi contains only 50 calories and many nutrients, including 117% of your daily requirement for vitamin C and 38% for vitamin K.

They also contain a decent amount of folic acid and potassium and many trace elements.

By eating kiwi fruit can boost your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high antioxidant fibers and carotenoids they contain.

According to studies on their ability to improve sleep quality, kiwi can become one of the best dinner ideas or before bedtime. (2)

Researchers believe that kiwis promote sleep because they are high in serotonin, a brain chemical that helps regulate the sleep cycle.

In addition, antioxidants such as vitamin C and the carotenoids that kiwi contains may be partly responsible for these effects.

Just eating 1-2 medium kiwis before bed can help you sleep faster and better.

#15 Jasmine rice

Jasmine rice is higher in glycemic index (GI); however, it can help you fall asleep faster.

Your body will digest it more slowly and steadily, allowing the slow and gradual release of glucose into the bloodstream.

Best dinner ideas - Jasmine rice

Jasmine rice is high in carbohydrates but lacks fiber.

A 2007 study by the American Journal of Clinical Nutrition found those who ate jasmine rice four hours before bedtime slept faster and, in half-time, than usual. The researchers even found that jasmine rice provided more insulin while increasing the tryptophan in the participants’ brains. (3)

However, if you are also interested in weight loss, then jasmine rice before bed will not be the best choice.

What you should avoid in the dinner foods

The above best dinner ideas will help you sleep well and, sometimes, lose weight.

But some other fatty choices can cause multiple health, weight, or sleep problems.

Specially to sleep calmly without weight on your stomach, avoid these foods for dinner.

  • Pasta
  • Ice cream (especially with chocolate)
  • Pizza
  • Hamburgers
  • Sweet
  • Cereals
  • Garlic
  • Spicy foods
  • Cookies
  • Coffee
  • Popcorn with butter and salt
  • Ready meals
  • Soft drinks
  • Fried foods
  • Alcohol
  • Red meat

These foods will greatly complicate your digestion and keep your body active throughout the night.

They also prevent the body from relaxing and sleeping and stimulate it, keeping you awake.

Even if you are already tired and feel like you want to sleep.

A meal with the above foods can additionally worsen gastroesophageal reflux, causing heartburn or nausea.

To achieve a deeper sleep, all the functions of the body need to relax.

Especially the stomach that needs more time to digest these foods.

Final thoughts for the best dinner ideas

Eat less!

What many diets try to achieve is ultimately done with the wrong approach to weight loss.

To eat at night before bed, then choose the right diet.

All the snacks listed above are great alternatives to the snacks you may usually eat.


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You can combine as many alternations of healthy eating as you want.

The most important thing about eating healthy snacks is to ensure you are prepared. If you have these snacks always available, then you will not have to make the wrong choices.

All these foods are ideal for stopping your hunger before going to bed and keeping the weight and fat down.

When thinking about what to expect for an evening snack or a light meal, focus on whole foods instead of processed foods.

The healthy and nutritious choices you will make will prevent hunger before bed and help weight loss.

This is the most important thing with a healthy diet!

Did you know about all the best dinner ideas above that you can choose?

Did you know what food choices you could make for dinner or snacks before sleep? So that you do not need to sleep fasting, but not to burden your weight?

Please leave your important comment below.

I wish you all the best and sweet dreams! 🙂

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