10 foods to favour in the evening

If you are careful with your figure, it is best to eat light in the evening, avoiding foods high in fat and calories. A light meal will also help you sleep better! So, if you don't know what to prepare for dinner, here are the foods to cook.

1- Vegetables

They can be consumed at will, as they are so good for your health. Rich in fibre, vitamins and nutrients, they promote transit and help to eliminate. Low in calories, they can be perfectly suited to each of your evening meals, accompanied by fish or white meat.

2- An herbal tea

There's nothing like a hot drink to help you digest your meal. We say yes to herbal tea (rather than the tea that can make us horny before we go to sleep). Choose a soothing herbal tea that will help you sleep better.

3- Fish

Some fish such as salmon, mackerel, tuna or sardines are recommended with the meal. They provide essential proteins for our nutritional needs and are rich in omega 3, which promotes sleep by acting on brain cells.

4 - A soup

If you want to eat light in the evening, and watch your figure, opt for a soup, preferably homemade!

5 - Turkey

In general, lean meats, such as fish, are recommended in diets. In the evening, you can cook chicken breast, or turkey, with small vegetables for a light and balanced meal.

6 - 0% curd cheese

For dessert, opt for a 0% fromage frais or plain yoghurt to end your meal lightly, rather than fruit or other desserts that may be too sweet. Let's not forget that at the end of the day, we tend to store calories.

7 - Potatoes

Potatoes, like pasta, would be recommended in the evening. Indeed, they contain tryptophan, which would promote sleep! However, be careful not to accompany them with fatty sauces or cheese.

8 - Lentils

Legumes (lentils, beans, peas...) can be perfect for the evening meal. In addition to being nutritious, they contain protein and fibre, as well as antioxidants, which are good for your health.

9 - A salad of raw vegetables

They bring freshness and are light! Perfect, then, for dinner. We make them with all the ingredients we want and we don't deprive ourselves of the quantity. Green salad, cucumber, tomatoes, hard-boiled eggs, peppers. For the sauce, prefer lemon or light sauces as well.

 10 - An omelette with vegetables

Eggs can be cooked in any sauce and are perfect for a light and tasty dinner. Poached, hard-boiled or in an omelette, they are served with mushrooms or zucchini and other vegetables.

How do you make a healthy evening meal when you're watching your figure?

Because we don't necessarily know our energy needs or the nutritional values of products, it is sometimes difficult to concoct a balanced evening meal when we are on a diet. However, by following a few simple tips, it's easy to do something about it!

We take into account the day's intakes

For women between the ages of 20 and 40, the recommended energy intake, based on activities common to a majority of the population, is 2,200 kcal per day (2,000 kcal for women between 41 and 60).

Before preparing your evening meal, you should therefore first take into account the calories ingested during the day and the calories expended in addition to daily activity (sports sessions, for example).

If you've already eaten the 2,200 kcal or you don't know what you've eaten, don't deprive yourself! All you would do is slow down your metabolism and prevent it from burning calories.

Instead, we opt for a very light meal, containing the nutrients that are essential to the proper functioning of our body and which are even more so in a period of dieting.

We respect the recommended nutritional intakes

The National Agency for Food, Environmental and Occupational Health Safety (Anses) recommends that women aged 20 to 40 years should consume 50-55% carbohydrates, 35-40% fat and 12-16% protein daily.

In addition to taking energy intake into account, care should be taken to balance nutritional intake over the course of the day's meals.

For example, in a weight-loss program, high glycemic index carbohydrates may be preferred at breakfast, lunch or after a sports session. Fatty animal proteins may also be suitable for breakfast and lean animal or vegetable proteins for snacks or dinner.

Some foods are avoided

However, it is out of the question to ingest any carbohydrates, fats or proteins throughout the day, especially at lunchtime.

When cooking your evening meal, avoid high glycemic index carbohydrates (white cereals, white bread, etc.), trans or saturated fats (industrial pie dough, butter, cheese, etc.), but also fatty meats. We say goodbye to fried foods, traditional vinaigrette, high-fat industrial sauces and industrial pastries.

Low-calorie foods are preferred

Conversely, to prepare your dinner, it is best to choose ingredients that are low in calories, satisfying, full of vitamins and minerals, protein and fibre.

Sweet potatoes, yams or cassava (tapioca) are preferable to white cereals, rapeseed oil, which is highly prized for dieting, is preferable to poor quality fats, and lean meat, poultry without the skin, cod, egg white, low-fat dairy products and legumes are preferable.

In the main course, vegetables are given pride of place, especially those that are described as fat burners or metabolism boosters: garlic, chilli, pepper, cabbage, broccoli, ginger.

And for dessert, we opt for soy yoghurt, rich in protein and low in cholesterol, a low-fat dairy product, or a grapefruit, apple or red fruit.

Some ideas for a balanced evening meal

  • ·        A plate of raw vegetables seasoned with grapefruit
  • ·        Steamed chicken needles
  • ·        One sweet potato purée with cumin, with a teaspoon of rapeseed oil
  • ·        Some blueberries
  • ·        Mediterranean vegetable soup with rosemary and a teaspoon of olive oil
  • ·        Pan-fried with quinoa, kidney beans, cayenne pepper
  • ·        One vanilla soy yogurt.
  • ·        A mixed salad with wholemeal rice, peppers, chickpeas, paprika
  • ·        A citrus sauce, with a teaspoon of rapeseed oil
  • ·        One cooked egg white
  • ·        An apple

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