20 dinner menus, lose weight no more than 200 calories, full without fat
Arrange a light dinner, diet style You don't have to starve. Just choose to eat a little to lose weight.
The light dinner menu provides energy no more than 200 kcal. Today we provide 20 low calorie dishes. People who lose weight Or not fat, but want to control weight, can arrange as comfortable Plus some menus can also add a few options. This dinner is full and delicious in comfort. Don't worry about gaining weight.
1. Somtum
One dish of papaya salad provides about 120 kilocalories of energy, but if you want the calories a little lower, tell the seller that you don't add crab. Do not add peanuts and reduce sweetness and salty too, and it will be better if you eat more than usual with fresh vegetables. To give the body a full fiber I'm full on the stomach, definitely not fat.
2.Mackerel chili paste
This menu provides about 77 kcal of energy, can be eaten with 1 scoop of steamed rice (80 kcal) or with 1 boiled egg (75-80 kcal), however, no more than 200 calories, oh and fish chili paste. Too is also a high calcium menu. And if you eat it with vegetables, you will get both fiber and many more vitamins.
3. Nam Prik Nam
Let's continue at Nam Prik Nam The energy is about 18 kcal per 1 tablespoon for one dinner meal may eat no more than 3-4 tablespoons of chili paste (about 54-72 kcal) paired with 1 scoop of steamed rice (80 kcal) supplemented with fresh vegetables, vegetables. Boiled or add a half-boiled egg (about 35-40 kcal), which will provide vitamins and antioxidants from the herbs in the chili paste. Has a substance capsaicin that has analgesic effects And enough fiber from vegetables
4.Lab tofu and minced chicken
The most healthy dish, this dish provides less than 200 kcal of energy, which is approximately 189 kcal and is rich in fiber, calcium and protein from both tofu and chicken.
5. Larb Catfish
This menu provides about 167 kcal of energy and is considered a true weight loss dinner because it is low in fat, easy to digest, and provides good quality protein. In addition, catfish meat contains good fatty acids that help reduce blood fat. While preventing clogging of blood vessels Eat fish regularly, besides being smart. Can also reduce the risk of coronary heart disease as well
6. Roast chicken (breast or thigh meat, skin not covered)
Chicken is a good partner for people losing weight. Because chicken is low in fat and high in protein, like grilled chicken breast. Or 1 piece of roasted chicken thigh will give you 160 kcal of energy, you can eat fresh vegetables with it. This is another menu that is full of light but full of quality.
7. Green Salad
If you want fiber And many vitamins, set up a salad for dinner, one cup of fresh green salad provides about 110 kilocalories of energy, meaning that this dish can add shredded chicken breast Or a few boiled eggs But don't add too much salad dressing. Otherwise the calories may be over 200.
8. Tuna Salad
For people who want to focus on protein Choose to eat tuna salad. This menu provides light energy at only 140 kcal and contains good quality protein from fish. Contains good fatty acids that can help reduce bad fats in the body. And of course, eating fish will get DHA, a nutrient that nourishes brain cells. But if you want a little more nutrition It is recommended to eat it with half boiled eggs. This dish still has no more than 200 calories.
9. Spicy Bean Salad
This is a menu that is full of quality. 10, there is no broken because of a lot of fiber, calcium, phosphorus and iron from dried shrimps. Importantly, Wing Bean Salad is a low-calorie menu, only 110 kcal, and it is great if the salad without coconut milk. Will reduce the fat further
10. Spicy Vermicelli Salad
Pampering Sai Yum, another menu for weight loss This dish provides about 120 kcal of energy and can be eaten instead of rice. Or you can add fresh vegetables to add a little more fiber as well. But when eating yum, I want to warn you to be careful with the salty flavor, MSG and syrup that come with the spicy sauce, if you can reduce it, eat it in a medium flavor, not too strong, it will be better for your health and weight loss.
11. Gang Liang
Kaeng Liang has many kinds of vegetables. And there are also many herbs in the curry paste, such as pepper, to help stop the fishy smell. Contains essential oils Relieve back pain, have shallots, help drive wind, basil leaves, sweat the wind, cure pumpkin cough, provide high vitamin A, gourd, iron, calcium and phosphorus, benefits are very packed, and also provide only 98 kcal of energy. Or you can eat it with 1 scoop of rice to fill your stomach with ease.
12. Hot and Sour Soup with Mixed Vegetables
This menu provides about 124 kcal of energy, which in addition to being a low calorie food. It is also a high-calcium food. Because there are both mimosa, flowers, and caves that are high in calcium vegetables. Help maintain bones and teeth Contains dietary fiber Help in the excretion As for the curry paste, it is also rich in dried chilies and shallots that have properties to help expel the wind. And if you add a little more fish or shrimp, you will get more protein and vitamins.
13. Dumplings
Simple one dish dishes like dumplings Provides about 141 kcal of energy, but if you want to reduce calories a bit May be changed from minced pork to minced chicken Or choose to eat shrimp dumplings instead Reduce the sodium further by not cooking it. Reduce the fat a bit by not adding fried garlic. And increase the fiber by adding a lot of vegetables, this menu is already healthier
14. Braised Beef Soup
On days when there is no time to cook You can also order the stewed beef soup for a low cal dinner. Because this menu provides about 149 kcal, but we can reduce the energy further by telling the woman not to add fried garlic, ask for a lot of vegetables and do not need seasoning.
15. Suki Nam
A bowl of sukiyaki contains about 221 kcal of energy, but we can reduce it to 200 kcal by replacing the meat from pork with whole chicken breast. Add less vermicelli Or choose to eat Suki Kaolao, which contains only pure vegetables, no lines, no meat at all. Most importantly, do not eat a lot of sauce. And don't sip all the water as well The body will be able to swell from sodium.
16. Clear Tom Yum Seafood
Another tasty dish with low fat and low energy, about 170 kilocalories, contains vitamins, antioxidants from tom yum and seafood. Which we can cut down the energy from this menu again Just replace the squid with fish. But be careful not to eat the bowl. Or rinse the water completely Because a lot of sodium The body will be swollen.
17. Sour Soup with Fresh Mackerel
This cup contains 1 mackerel, suitable size. Quench the fish meat with tom yum herbs such as shallot, lemongrass, kaffir lime leaves, season with fresh chili, lime and fish sauce. Finished scoop to eat with 1 scoop of hot steamed rice (80 kcal) plus the calories of fresh boiled mackerel at about 67 kcal, this menu is also classified as a weight loss diet, not more than 200 calories and is also easy to digest. Good protein from mackerel Get essential fatty acids And also get antioxidants from the herbs in the tom yam
18. Pla Pao
Burned fish provides about 150 kcal of energy. This menu can eat boiled noodles. Or the noodle noodles that come with a little fish set But fresh vegetables can be eaten without you. And another request that try to dip the sauce a little Reduce the sodium in the body
19.Steamed Sea Bass
There is grilled fish and steamed fish menu must come. This dish provides a light energy of just 107 kcal, paired with 1 scoop of steamed rice, a healthy low-calorie menu. Fat from fish is also low and easy to digest. Fish also contains two essential fatty acids EPA and DHA fatty acids, which help reduce bad fats in the body. Prevents blockage of blood vessels. And contributes to the maintenance of brain cells
20. Poached Eggs
Egg dishes are easy to make, delicious and very useful, like this poached egg bowl Provides about 160 kcal of energy, depending on the amount of the machine inserted. Because in addition to adding 1 egg (75-80 kcal), some people may also add meat such as minced pork, minced shrimp or crab sticks, along with vegetables like carrots, onions, or spring onions. Loaded with good quality protein from chicken eggs. It contains essential amino acids, iron, helps prevent anemia, calcium and phosphorus, helps maintain bones and teeth. In addition, eggs are rich in vitamins B1, B2 and B6, which help the nervous system and brain function and contain folate, vitamin A, vitamin D, vitamin E, and lecithin, which are essential nutrients for many bodily systems. But if you want to lose weight, it is recommended that you eat poached eggs as a pure dinner, do not eat with rice. Because it will have more than 200 kcal of energy
