We’ve all heard the saying that breakfast is the key to weight loss, but what about dinner? For many, dinner becomes the stumbling block—succumbing to cravings or overeating after a long, stressful day. But what if dinner could actually help you lose weight? And no, it doesn’t mean sticking to just salads and boiled chicken! We spoke with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports nutrition expert with Garage Gym Reviews, who revealed her top dinner pick for weight loss and achieving a slimmer midsection.

It’s not just what you eat that matters—when you eat is equally important. A 2022 study in Nutrition Research and Practice found that eating three structured meals—breakfast, lunch, and dinner—at consistent times daily can enhance weight-loss success. Other research suggests that those who consume a larger breakfast and a smaller dinner tend to lose more weight compared to individuals who eat heavier evening meals. Additionally, timing is key: eating your final meal at least two hours before bed and skipping late-night snacks can further support your weight-loss goals.

This Simple Shrimp, Kale, and Lentil Salad Is the Best Weight-Loss Dinner

A simple shrimp, kale, and lentil salad—made with just three whole-food ingredients—is an excellent dinner choice for weight loss. "The three main ingredients offer a healthy balance of carbs and protein, along with a low-calorie vegetable," explains Destini Moody, RDN, CSSD, LD.

This balanced dish combines lean protein from shrimp, nutrient-dense kale, and protein-packed lentils, providing satiety while delivering essential nutrients. It’s a wholesome, satisfying option that supports weight loss and helps maintain a healthy lifestyle.

Ingredients:

  • 2 cups of kale (approximately 15 calories)
  • 6 ounces of cooked shrimp (approximately 144 calories)
  • ½ cup of cooked green lentils (approximately 338 calories)
    Total calories: approximately 497

Instructions:

  1. Prepare the kale: Thoroughly wash and tear 2 cups of kale into bite-sized pieces, discarding any tough stems.
  2. Cook the lentils: In a saucepan, cook ½ cup of green lentils in water or broth until tender but still firm. Drain any excess liquid and set aside.
  3. Cook the shrimp (if not pre-cooked): Sauté 6 ounces of shrimp in a pan with a touch of olive oil until they turn pink and opaque.
  4. Assemble the salad: In a large bowl, combine the kale, cooked shrimp, and lentils, tossing gently until well mixed.
  5. Customize the salad: For extra nutrients and volume, add additional vegetables like cherry tomatoes, cucumbers, or shredded carrots.
  6. Season to taste: Add salt, pepper, and optional olive oil or a squeeze of fresh lemon juice for enhanced flavor.

This quick and nutrient-packed salad is a perfect dinner for weight loss—light yet satisfying!

Recipe Benefits

1. It's Packed with Fiber

"Fiber is crucial because the digestive system cannot break it down," explains Destini Moody, RDN, CSSD, LD. "It slows digestion, like protein, prolonging the feeling of fullness. Additionally, your stomach senses volume, not calories. Adding low-calorie, high-volume vegetables like kale and tomatoes to your dinner helps you feel fuller with fewer calories."

Kale outshines other salad greens like spinach and lettuce with its fiber content, providing 4 grams per 100-gram serving. Paired with lentils, which deliver 21 grams of fiber per raw cup, this salad is a nutrient-dense, satisfying meal that supports weight loss while keeping hunger at bay.

2. It's High in Protein

Protein is essential for muscle repair, maintenance, and controlling hunger, and this salad doesn’t skimp on it. Shrimp and lentils both provide lean protein sources that keep you feeling full and energized. One cup of raw lentils boasts 47 grams of protein, while 100 grams of shrimp contains 20 grams.

"Shrimp is one of the leanest sources of protein, offering a high amount without added saturated fat or excess calories," Moody shares. "Protein takes longer to break down in the stomach, which means high-protein meals keep you satisfied longer, even with fewer calories. Lentils provide a plant-powered combination of protein, carbs, and fiber, helping to control appetite while fueling your day."

3. You Can Add More Bulk

One of the salad’s best features is its flexibility. Adding more vegetables allows you to increase its bulk without significantly raising the calorie count, making it easier to tailor the meal to your hunger and preferences.

"Adding non-starchy vegetables like bell peppers, beets, cucumber, tomatoes, or broccoli boosts the salad's volume without adding many calories," says Moody. "For extra flavor, use vinegar, lemon juice, or salt to create a calorie-free dressing."

This customizable, nutrient-packed salad is a versatile and satisfying meal that aligns perfectly with weight-loss goals while keeping you full and fueled.

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