20 dinner menus, lose weight not more than 200 calories, full without fat.

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 In addition, 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 crabs. Do not add peanuts and reduce sweetness and salty as well, and it will be even 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, which is a true weight loss dinner menu. 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, in addition to being smart. Can also reduce the risk of coronary heart disease as well

6. Roast chicken (breast or hip without skin)

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 along 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, make a salad for dinner, one cup of green salad provides about 110 kilocalories of energy, which means that this dish can be filled with shredded chicken breast. Or a few boiled eggs But don’t add too much salad dressing. Otherwise the calories may exceed 200.

8. Tuna Salad

For people who want to focus on protein You can choose to eat tuna salad. This menu provides light energy just 140 kcal, 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 Recommend to eat with half boiled eggs This dish can still control 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 in salads are also available. Importantly, Wing Bean Salad is a low-calorie menu, only 110 kcal, and it would be 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 as a substitute for 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, give high vitamin A, gourd, iron, calcium and phosphorus, benefits are very packed, and also give energy only 98 kcal only. Or you can eat it with 1 scoop of rice to fill your stomach comfortably.

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 as well. Because there are both mimosa, flowers, cachea, which is a high calcium vegetable. Helps to nourish 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 little more 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 also 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 do not sip all the water as well The body will be able to swell from sodium.

16. Clear Tom Yum Seafood

Another tasty dish with less fat and low energy, about 170 kilocalories, contains vitamins, antioxidants from tom yum and seafood. We can cut down the energy from this menu again. Just change the squid meat to fish meat. But be careful not to finish the bowl. Or rinse the water completely Because a lot of sodium The body will swell.

17. Sour Soup with Fresh Mackerel

This cup contains 1 mackerel, suitable size. Quench the fish meat with tom yum herbs such as shallots, lemongrass, kaffir lime leaves, seasoned 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 food, 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 kilocalories 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 tries to dip a little sauce Reduce the sodium in the body.

19.Steamed Sea Bass

There is a grilled fish and a 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 bowl of poached eggs. 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. There are essential amino acids for the body, iron, help prevent anemia, calcium and phosphorus, help 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 are going 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

In addition to dieting. Should find a way to exercise Or move your body a lot, such as walking ten thousand steps a day Or walk more is still good And do not forget to drink a lot of water Get enough sleep And try not to stress To achieve the goal of losing weight faster

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